Beating Chest Soreness

[desklamp2]

Hi I have benched a long time regularly, on the scale of years. I think workout frequency is affecting my gains. I can only bench once every 7 days due to soreness which is weakening and worsens as a workout with the soreness progresses.

This soreness is present right next to the area where shoulder and chest meet, on the chest. I have decreased the volume or intensity of my workouts to try to beat it. Right now I will do a 3x3, none of the sets to failure, which I will be sore for 7 days. I can do lighter weights, 3 sets of 10 reps, and I will be sore for 5-6 days. If I hit failure I will be sore >7 days. A failed max out alone will make me sore for >4 days. I used to do workouts of 8 sets of 3 reps, some of which to failure, which I was sore for ~10 days once my bench got better and heavier. This is bench alone with no auxillaries.
The longest I have been sore from a bench workout when I was doing it regular was 14 days, but I clearly overtrained as I was weaker when I next worked out.
I have tried to workout through the soreness for bench every 5 days but it does not help, the soreness is not reduced.

Does anyone have suggestions to do before I continue reducing volume and intensity and mayB wasting time? Benching once per 7 days OK with only 3x3? The powerlifting plans I see this is not true, they are benching once per 4 days or so. The workouts I would do next are simply 3 sets of 1 none of to failure for a heavy day. This is almost no time benching and seems like doing nothing.

This lingering soreness is not present for any other body part this badly, only chest on bench. (My other body parts do seem more sore than other peoples for longer, but not like my chest is. Another family member has done other sports and says no one else is sore when he is while they do the same things. So maybe this slow recovery is just generics.)

I sleep well and long, I eat enough protein and have a well balanced diet. I have tried doing light, non strenuous work for some days during the soreness to acclimate the muscles again to the movement, but neither this worked. So I don't think it is these things.

[308smk]

You're sore because you're undertrained. Start benching more frequently and the soreness will go away. 3 times per week alternating rep ranges and intensities will be fine.

[desklamp2]

You're sore because you're undertrained. Start benching more frequently and the soreness will go away. 3 times per week alternating rep ranges and intensities will be fine.

I do not think I am undertrained my bench is reasonable; I have tried to increase frequency without altering intensity or volume but the soreness did not go away

[baxtej44]

might want to pick up a new hobby then. if you can do a 3x3 submaximally and be sore for 7 days then you are either severely undertrained, horrible and recovering (meaning eating enough and sleeping enough), or you have horrible form or some sort of underlying injury.

a submax 3x3 should not make you sore for more than 2 or 3 days probably.

[isaku900]

a submax 3x3 should not make you sore for more than 2 or 3 days probably.

more importantly being sore doesn't mean chit. If I didn't train because I was sore I'd never go to the gym.

[baxtej44]

more importantly being sore doesn't mean chit. If I didn't train because I was sore I'd never go to the gym.

true, i guess a better thing to say would be "if being sore from a 3x3 makes you feel like going to the gym isn't an option" then powerlifting isn't for you because you have incredibly weak work ethic.

dats gooder.

[Tellme718]

Diet? Are supplying yourself with adequates amount of protein? If so, take more.


And as some of the people here said, you shouldnt be sore for seven days with that workout. But then again who the hell isnt getting sore after a hard workout. If I didn't get sore then Im doing something wrong,

[Firefist44]

more importantly being sore doesn't mean chit. If I didn't train because I was sore I'd never go to the gym.

This + the above stated. Eat more and bench more.

Personally I love having a sore chest; especially when getting under the bar for squats.

[MichBigGrizzly]

Master it as Confucius said !

[BigJon55]

If it's that much of an issue you probably have tendonitis of the pectoral tendons or something similar. Regular DOMS doesn't frequently stop trained individuals from lifting; especially not to the extent that you described.

[SKINUM]

I've never been sore for seven days after working out. I would imagine there is some type of injury rather than muscle soreness.

I'd lay off the bench for a couple of weeks and then move on to dumbells upon your return. Then reasses if the soreness comes back. If so there is more than likely some tendon issues.

[runtocatch]

OP I have no idea how old you are but you seem like you are new to this game. I also have no idea how sore I am for how many days cuz I literally wake up every morning feeling like I been run over by a team of mules pullin a wagon with a dozen fat ladies in it. All I can tell you is that if you are gonna play this game you are gonna hurt pretty much constantly and you are gonna be sore all the damn time.

[jayshort21]

How much are you benching? What's your typical working weight?

[IronOynx]

Bench more often.

[desklamp2]

OP I have no idea how old you are but you seem like you are new to this game. I also have no idea how sore I am for how many days cuz I literally wake up every morning feeling like I been run over by a team of mules pullin a wagon with a dozen fat ladies in it. All I can tell you is that if you are gonna play this game you are gonna hurt pretty much constantly and you are gonna be sore all the damn time.

I am not too new like I said I have been benching a few years but I find it odd I am still sore for a long time after a workout, which I have been led to believe shouldn't happen, people always tell me they are sore for at most 3-4 days which is the very least for me.

I am always sore somewhere at sometime, I just didn't know if anyone else had the experience of soreness lasting for so long and coming on so easily.

[desklamp2]

How much are you benching? What's your typical working weight?

My best bench in the gym has been a 365 touch and go with my heels off the ground. Working weight with a 3x3 is about 315, sometimes I need to decrease weight on the last 2 sets if I dont want to hit failure it fluctuates depending on the day

[simp3204]

I am not too new like I said I have been benching a few years but I find it odd I am still sore for a long time after a workout, which I have been led to believe shouldn't happen, people always tell me they are sore for at most 3-4 days which is the very least for me.

I am always sore somewhere at sometime, I just didn't know if anyone else had the experience of soreness lasting for so long and coming on so easily.

Straight lulz, you are describing DOMS of the gods that first time lifters get.

You are obviously not sleeping enough, eating enough or are straight retarded in the gym.