hi i recently brough a home bench press to bulk up a bit and after spending 15 mins on it i felt i shouldnt push it but waking up the next day all across my chest and down the backs of my arms are completly stiff and sore. is this natural or am i doing something wrong??
Yes, it's normal and is called DOMS (Delayed Onset Muscular Soreness). Now, go a lift every muscle in your body that you missed, specifically your back and legs.
Last edited by Progress; 05-18-2006 at 11:03 AM.
what weights should i use to do that?
check out this site for a list of different exercises u can do to workout the different muscle groups:
Body Fat around 12%
Bench Press: 225 x 10 reps and 275 pounds x 1 rep
Deadlift: 405 pounds x 1 rep
Squat: 335 pounds x 3 reps
put the bar on the ground, bend over and pick it up
Wait at least 48 hours untill you lift again, your body needs time to repair. Try working out 3 times per week for starters. You will be suprised at the quick gains you will make. There are plenty of threads posted on this site to guide you in the right direction and don't be afraid to ask questions. Welcome to the forums!!
I can say it now; READ THE STICKIES!
i never feel sore or stiff the day after...questons if i pushed myself enough...
DOMS has no correlation to a good workout....so you could feel fine and still have had an awesome workout
Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse
Any man under 200lbs is a woman - RhodeHouse
I seem to always/often get DOMS from leg work, very very rarely from upper-body stuff.