Not aching!!??

[Corelewis]

Alright guys, after a chest and tricep workout i dont really seem to ache the next day. I eat around 250g protein per day and around 250g carbs plus taking all my Bcaa's and other supplements.

I wondered if i was training wrong or was doing something wrong.. Let me know what you think, cheers guys. My routine is below:

Chest

Stretching

Flat dumbbell chest press
Warm up: 28kg (each side) x 12
Warm up: 36kg (each side) x 12
Set: 48kg (each side) x 6-8 failure

Decline chest press machine
Warm up: 50kg x 12
Warm up: 80kg x 12
Set: 130kg x 6-8 failure

Incline Smith’s machine
Set: 40kg x 12
Set: 70kg x 6-8 failure

Fly machine
Warm up: 45kg x 12
Warm up: 75kg x 12
Set: 115kg x 6-8kg failure
Negative set: 125kg x 6-8 failure


Triceps

Triceps extensions
Warm up: 22kg x 12
Set: 32kg x 6-8 failure
Negative set: 34kg x 6-8 failure

Dumbbell behind head lifts (not sure of proper name)
Warm up: 20kg x 12
Warm up: 30kg x 12
Set: 36kg x 6-8 failure

Dips
Set: 12
Set: 12
Set: Failure

[Corelewis]

Anyone? Is that session ok?

[zaggahamma]

imho

i would at least add one more WORKING set

but leave this to the pros

[Corelewis]

Thats what i thought, but then my mate showed me this dorion yates training video and he also only did one proper set too, so i thought i put it to you guys! Your probably right tho! Maybe il try it next time!

[Corelewis]

But i always train till i literally cant lift anything else, such thing as overtraining your muscles?

[zaggahamma]

Yeh...if haven't tried 2 or 3 working sets before without results then definitely try it....in the end whatever works for u is best

[baseline_9]

Your volume is fairly low (working sets)

How far past failure are you pushing your working sets?

[Corelewis]

I aim for 8 atleast!! But lately iv tended to hit around 12-13. Maybe another 1 or 2 workig sets should be added?

[nav13]

If you are looking to get stronger then I've always liked 5 sets of 6 reps. The first set being the only warm up set and the other four being at max weight or increasing 5 lbs each time. I would definitely recommend at least 3 working sets per exercise. All in all you should have around 12-15 working sets per larger muscle group and 8-12 working sets per smaller muscle group. I'm always beat up the next day.

[Toefl101]

If your not aching then your probably not going intense enough that's the first place id start before even looking at the workout you do. Take shorter breaks in between sets and go to failure on every set. If that doesn't work then add an extra set or make it a drop set. And if that still doesn't work switch over to dumbbells instead of the machines for your other chest exercises.