ive been workin out for about a year now and i have been successful in getting all the target muscles sore following a workout. ive read information that muscle soreness generally lasts for about 5 days and the cns heals in about 7 days, so the the wbb routines are ideal. ive tried wbb 1 and i like it.
thing is that i generally have soreness longer than 5 days in the larger muscles, and i assume that my cns has not completely recovered in 7 days. so i have great intensity. now my question is, do i need more rest between workouts or more rest on the weekends? and is it normal to have so much soreness?
i find that progress halts if i train on a routine longer and longer so i change routines. each bodypart responds differently to different routines and workout methods. i also take a week off every 3 months to get fresh. i have been successful in gaining 20 lbs overall. although one bodypart is severely lagging and that is my chest, i am successful in getting it sore, but no growth. could it be that i am overtraining my chest, getting it so sore and then training it again too soon?
i am now maintaining the rest of my body to simply catch up my chest to be more proportionate to the rest of my body, i look ridiculous and i would like to consider any advice. funny the harder i train the more i get nowhere.
some history of my training: ive done compound and isolation movements, high rep, low rep, presses w/bar and db (flat, incline, decline), flyes, cables, dips (4 chest); i've done preexhaustion, straight sets, supersetts, drop sets, and partials. ive trained chest once a week, and twice a week, and done a heavy/light protocol. i also have strict form where i keep my chest high, shoulder blades back, and a slight arch in my back to keep the weight on my pectoral girdle. oh and ive tried lowering the bar to middle, high, and low chest.
another interestin point is that when i do flat and incline presses i have soreness in my upper pecs, and when i do declines and dips i have soreness in my lower pecs. most trainess only need to do flat and inclines, for lower and upper respectively. i read that a person can train his entire chest with the flat bench with perfect form, but most cant and have to do some incline work. i on the other hand have found that when i do flat and inclines i seem to overwork my upper pecs and i NEED declines or dips for lower chest. my brother has the same muscle response and i conclude this to be due to some sort of genetic skeletal stucture. is that possible???
hopefully all this information will be helpful for someone to help me troubleshoot my dilemma.