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  1. #1
    Sema's Avatar
    Sema is offline Associate Member
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    Unhappy No pain after workout...

    Hi, me again

    Yesterday i went working out, and hit the bench press as main exercise. Did 4 reps of 6-8 with the max weight i can lift 6-8 times.
    I was really tired, but today nothing seems to hurt...

    Where did i go wrong ?

    Greets and Respect

  2. #2
    bex's Avatar
    bex
    bex is offline Banned
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    It should not be pain it should be mild disconfort.Drop the weight down so you can do 8 good reps for 4 sets....

  3. #3
    dumbells101's Avatar
    dumbells101 is offline Senior Member
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    I would first ask if this was the same routine you've been following for a while and if so I'd recommend changing it up. Change to flat dumbells, increase your reps, increase your volume, change the intensity by pre-exhausting with a flye movement, or anything. Muscles get used to the load if it is the same even if it exhausts you durring the workout.

  4. #4
    Jenna's Avatar
    Jenna is offline Female Member
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    Also, make sure that during your reps, your really stretching the muscle and moving slowly, using mostly the muscle and not momentum. If you get a good chest muscle stretch each rep, I bet you'll be sore the next day....

    <<<< JENNA >>>>

  5. #5
    A_Nice's Avatar
    A_Nice is offline Associate Member
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    I'm gonna backwhat dumbells said and say switch up your routine. I kept flat bench in as my compound movement, and changed my other 2 exercises (isolation movements)... worked for me.

    I use that setup until I'm not that sore anymore, then I know its time to switch it up again.

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