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health advisory Diet Diet 2007-11-11 21:05:59

You should concentrate on beating yourself every time in the gym, like doing more reps, more sets, more weight, less rest time so that you are gaining more strength and more muscles will come (but don't overdo it) Just forget the pump, burn and the soreness.

Stop doing your arm routine for 2-3 weeks, concentrate on the major muscle groups, and then put your arm routine back just doing biceps and triceps movements on that day. This is because you may have overtrained your smaller muscles. I used to have soreness every time after my work-out in my 1st year of training. Now, I lift much more weight but reduce the number of sets dramatically, I still gain, slowly, but do not feel much sore as before.

PS someone mentioned DOMS, and you may be interested to read more:

http://www.bodybuilding.com/fun/south127...

^_^ good luck and enjoy your work-out

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You muscles have mastered the routine you gave them, and you'll have to do something more to get them feeling sore. Increase the weight, repetitions, or intensity in your routine. As your muscles grow stronger, you have to do more to work them, it's a pain I know!!

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It may be that your muscles are used to the weight that you are using, so I recommend that you use heavier dumbells, or more resistance.

Also, be sure that you are working the muscles correctly and with the proper form, as if you are not, your muscles will not be worked the correct way.

You said that you used to work your bicepts and forearms. This means that you have been doing this routine for quite a while, and that you have only recently added in the chest. Your body might have adapted to the exercises on your biceps and forearms.

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