You said you have always had soreness in arms the next day. That is delayed. You’re just experiencing a slightly longer delay. It’s normal and dependent on many things, like what exercises you are doing (incorporating something with a great stretch ie preachers can often lead to more DOMS for people), your diet (inadequate protein or just a shitty diet in general can lead to more soreness), whether you stretch the muscle that you worked, your rest/recovery, etc.
Btw that leg workout is way too much. You would most likely make more progress not doing all those exercises in one day. And by progress I mean being able to use more weight/push yourself harder, as I doubt you’re able to go balls to the wall for deads, squats, front squats, hack squats and leg press all in one day. That’s overkill.
I appreciate this reply. My diet it in pretty good working order, so maybe all the extra stretch is the cause.
and i go to parallel on squats, ATG for front squats, hack squats ATG, and I have excellent form on deadlift. Leg presses are a relief after all of those for me.
But regarding your workouts, even if your form is good which i’m more than willing to assume it is as you say, you could definitely move more weight if you didn’t have such high volume. And its not just high volume regarding sets and reps, but you are doing many demanding exercises in one day.
If you re arrange your workouts and lower the volume, perhaps doing only approx. 2 big compounds per muscle per day + assistance exercises, you could put more intensity into each one, and use more weight. Being able to use more weight over time is extremely important if size and strength is your goal (not sure what your goal is either).
Put another way, there’s little chance that when you get to front squats, then hacks, etc, you are able to move considerable weight on those exercises given that you are probably really fatigued at that point. And, if you say that you are not really fatigued, then I have to wonder how focused and intense your lifting sessions are. In addition, the weight you (or anyone for that matter doing such high volume) would be able to lift on those later exercises would not help with growth and would instead just eat into your recovery time.
I’m a big believer in lower volume + more rest + more frequency = more opportunity for growth.
Not trying to call you out at all; I just wanted to throw that out there as a suggestion.
I will take this into consideration, much appreciated feedback.
But as for being fatigued, I definitely am in a work-out state of mind by the time all the squats are done. My legs and hamstrings are Unbelievably sore today, making carrying supplies at work up and down stairs very strenuous. I actually have the beginnings of stretch marks on my lower quads from yesterday’s workout.
Tonight is Back Width/HIT and I’m gonna keep the 3x10 for now, just to finish up the week, next week is week 4, back to 4x4 @ 75-85% of MAX:
Foam Rolling; Thoracic Extensions
Scapular Wall Slide
Posterior Lunge with Reach
(All just to properly activate my back, make sure all the muscles fire.)
Weighted Wide Grip Pull Ups
Dumbbell Handstand Push Ups
Laterals in the Scapular Plane
Pulldown Routine(wide grip pronated/Supinated)
Str. Arm Pushdown