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2006/03/16, 08:10 AM
Jumper2win - there are good plans on this site - go to exercise program at the top of the screen and follow the prompts to fill out your goals, etc.
The main thing in lifting is to do one more rep or one more pound each workout, it is as simple as that. Continual incraese in intensity/volume/duration.
You won't alwasy get sore. I don't know the scientific reason behind it, but with my clients in the past I have had people who get horribly sore with very little weight and others who i could work to death and they were never sore. i have some personal theories about lactic acid build-up and acid balance in the system, but I don't think there is any real study that has examined why some people get very sore, every workout and why others don't.
The important thing is to work intensely, take rest, but not too much, inbetween sets and work intensely again.
Sometimes I think it can take a while for you to really learn to feel the muscles working during a set, but when you get to that point and you can mentally tell your muscles to contarct even harder and your feel them really tighten up, then you will get deeper into them and probably get sore.
It may also be that you are not getting deep enough into a muscle group in the workouts you are doing.
Pick 2-3 exercises for larger muscle groups, and 2 for smaller (if you even focus on smaller, you may not need to at this point).
So, for example - a chest workout might consist of flat barbell presses, incline dumbbell presses and cable low crossovers. If you feel the need to work smaller muscle groups, your could follow up with two triceps exercises, or two biceps exercises, depending on how you are splitting your routine.
Sorry to write you a novel...
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Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help with man with the wrong mental attitude.
- W. W. Ziege
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