sore after very chest work out!! help!

[lifta_00]

hey guys,

every time i work my chest im sore for the next 2-3 days i have been weight training seriously for awhile now bout 2 years i eat properly and everything and i dont think my chest workout is too demanding. no other body part is sore like my chest and my shoulders are never sore but they seem to grow a lot faster than my chest. i mean it is growing but very slowly.

this is my chest routine:

decline press: reps: 20, 20, 15, 8-12, 8-12
Flat bench or dumbells: 20, 15, 8-12, 8-12
inlcine bench: 15, 8-12, 8-12

then maybe dumbell flys depending on how im feeling 2 sets 10 reps each.

thanks for any help!

[lifta_00]

sorry just realised its in the wrong forum

[SVTMuscle*]

What are you asking for? a better routine?

[lifta_00]

yeah sorry my question isn't that clear.. just wondering if the soreness is meaning im overtraining my chest as it hasn't subsided (after a workout) ever since i started weight training. it has grown but has slowed down a lot while my shoulders havn't. is that routine ok?

[SVTMuscle*]

soreness isnt necessarly overtraining. 99% of the time its good, as long as its not prolonged for more than 4-5 days. try stretching real good before and after and include an extra light warmup set

[Growingpains]

Are you drinking enough water? Do you experience any cramping?

[lifta_00]

sometimes i get cramping in my calves but it seams to be only my chest that ends up sore. im glad that its not a sign of overtraining though i might just have to do some more stretching during my sets would a set of say 25-30 reps be good?

[Squatman51]

you may be doing to many sets and too many presses... your GPP may be low...your getting sore because your not recovering quick probably because the workload is too much... if you got that from a magazine or something and its a pro's routine i wouldnt do it...those guys have years and years of training and juice and there body can handle more volume

[lifta_00]

thanx for the help squat man. what is GPP? i didn't get it from a mag just one if made up and been changing up over the years. but i do think my volume is too much ill try reduce it.. when i started training my chest was always my best body part now my shoulders have out grown them along with arms its damn annoying.

[Squatman51]

well its alot of presses for the chest... maybe do something like

flat bench
incline bench
flies

or something similar
also you like doin sets with that many reps? if your trying to gain mass i would keep it in the 6-12 range... i would also throw in some low reps(1-5) from time to time to keep your strength up

[Jagodich]

if u are lookin to bulk up i suggest less but heavier reps...try warming up and stretching alot! u could try pyramids...a warm up 25 reps...heavier set with 8-10 reps...a maximizing heavy set pushing to failure and then a cool down of 15 reps...