Quote (SKCRaynor @ Nov 12 2010 10:09am)
DOMS (delayed onset muscle soreness) is one major way to know if your workouts are tearing muscle fibers in sufficient quantities. There is a possibility you are also overtraining, can you please post me your regular strength training routine?
Next, your diet may very well need adjustment - please follow my previous post to you which explains the changes to make on that account.
As of now this is my routine
Mon - Chest/Tri
Incline Bench - 3 Sets 10-12 Reps , 6-8 , 6-8 (Last 2 Failure)
Flat flies - 2 Sets 10-12 , 6-8 Last to extreme fail
Bench Press - 5 Sets 6 , 4 , 4 , 1-4, 1-4 (Last 2 failure)
Incline Flies - 3 Sets 10-12 , 6-8 , 6-8
Skull Crushers - 4 Sets 10-12,6-8,6-8,6-8
Tuesday - Back/Bi
Pullups/Pulldowns 4 Sets 10-12 8 , 6 , 4
Wide Grip Rows 3 Sets 10-12 , 6 -8 , 6-8
SL DL 6 Sets 8, 6 , 4 , 1-4x 3
Dumbell Rows 4 Sets 8 , 6 x 3
Concentration Curls 4 Sets 10 - 12 , 6-8 x 3
Wed - Rest
Thursday - Shoulders
Lateral Flies 4 Reps , 10-12 , 6-8 x 3
BB Shrugs 6 Sets 10x6
Sitting Military Press 5 Sets 10-12, 6, 4, 1-4x2
Bentover Flies 4 Sets 10-12 , 6-8x3
Friday - Legs
Leg Press 4 Sets 10-12 , 8 ,6x2
Leg Extensions 3 Sets 10-12 , 6-8x2
Seated Calf Raises 3 Sets , 10-12 , 6-8x2 (My gym does not have this)
Widestance Squat 6 Sets 10-12 , 6 , 4 , 1-4 x 3
Leg Curls Sets 3 10-12 , 6-8x2
Calf raises Sets 3 10-12 , 6-8x2
Sat+Sun = Rest
Everything is basically to failure on the last 2 sets.