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Thread: someone plz help me :(

  1. #1
    Wannabebig New Member
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    someone plz help me :(

    Ok, so i'm doing a 3 day split (gained about 5kg so far in a couple of months)
    and i decide to throw in chin ups last week on wednesday which was back day...

    now last wednesday when i did these chin ups, i felt it hard in my muscles (a good feeling not injury). ( 3 sets of 12 - FULL ROM)
    days later i had excessive DOMS and couldnt lift my arms normally. so i thought to myself.. well my next back workout is in a week so it should be fine.

    The DOMS soreness subsided ( still some minor soreness) ( 1 full week had passed), and today was the day for my back workout. I wanted to do chin ups again, to my dismay i couldn't even do 1 full ROM rep. i had to do negatives.

    Did i overtrain my back? why is my back weaker? will it be better next week? what should i do? Please help!!
    SHOULD I BE WORRYING??

  2. #2
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by mrlateral View Post
    Ok, so i'm doing a 3 day split (gained about 5kg so far in a couple of months)
    and i decide to throw in chin ups last week on wednesday which was back day...

    now last wednesday when i did these chin ups, i felt it hard in my muscles (a good feeling not injury). ( 3 sets of 12 - FULL ROM)
    days later i had excessive DOMS and couldnt lift my arms normally. so i thought to myself.. well my next back workout is in a week so it should be fine.

    The DOMS soreness subsided ( still some minor soreness) ( 1 full week had passed), and today was the day for my back workout. I wanted to do chin ups again, to my dismay i couldn't even do 1 full ROM rep. i had to do negatives.

    Did i overtrain my back? why is my back weaker? will it be better next week? what should i do? Please help!!
    SHOULD I BE WORRYING??
    Perhaps you're doing too much? Post your workout.

  3. #3
    Wannabebig New Member
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    Quote Originally Posted by LouPac View Post
    Perhaps you're doing too much? Post your workout.
    the week i did my back that got me sore was this.

    Chin ups 4 sets of 8 - 15
    Barbell row 4 sets of 8 - 10
    Deadlift 3 sets of 4 - 6
    A burn set of 1 arm db rows

    Today i did half of that because my back so weak coz of the soreness

  4. #4
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by mrlateral View Post
    the week i did my back that got me sore was this.

    Chin ups 4 sets of 8 - 15
    Barbell row 4 sets of 8 - 10
    Deadlift 3 sets of 4 - 6
    A burn set of 1 arm db rows

    Today i did half of that because my back so weak coz of the soreness
    Try the following:
    Cardio after your workout to bring oxygen rich blood to the muscle tissue
    Stretching after your workout
    Advil to decrease inflammation
    Light massage
    Ice

  5. #5
    Moderator Off Road's Avatar
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    The back routine looks fine and you should be ready to hit it again after a week. But given that it's new, you might just have to wait a little longer. Did you do any kind of arm training day after the back session? Sometimes that will cause you to not be ready again. On the positive side, the soreness gets better with experience and time.

    If it continues let us know. It may be advisable to lower the volume until you get accusomed to the workouts.
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