When I lift heavy weights, I have a hard time( which is natural I guess) but I don't feel sore the next morning. I do pyramid lifting.

Sometimes I feel what you guys call "the pump" in some workouts, but in others(like working my deltoids) I don't feel it .
And its hard lifting heavy weights when I workout my deltoids because I have a hard time lifting them and I end up using my back even though I don't wanna use it.

How can I prevent something like this???

There is a lot more than the physical act of moving a wieght around to resistance training. First there is the development of the nervous system (sometimes called the mind body link) to allow an individual to turn on or recruit the maximum amount of muscle fibres. Then there is the mental state required to push through the pain barrier and force yourself to maintain strict form (and know when it is appropriate to relax your form a little to get a few extra reps and just how much and how is OK to relax form). It can take the average person 6 months to a year of lifting to get the basics, and a lifetime to master it.
If you are not sore the next day (or 2) after a workout you have not pushed yourself hard enough to generate maximum muscle gain. You CAN gain muscle without pushing that hard, it just may take a little longer, and at some point you will reach a plateau that may best be broken through by pushing yourself harder.
It has been said many times, but you have to change your workouts to keep challanging the muscle. That may mean doing something other than pyramiding every workout. For example take bench press as an example. If you typically do a pyramid like:
set 1: 135 x 15
set 2: 185 x 12
set 3: 205 x 8
set 4: 215 x 6
set 5: 220 x 4
Try this next workout:
set 1: 135 x 15
set 2-5: 205 x 8
Then next workout:
set 1: 135 x 15
set 2-5: 185 x 12
Then repeat that cycle every three workouts.

thank you dswithers, thats the kind of reponse I like. Other people here give me an ambigious response, or tell me to look it up on a website they have down.
I like that, but I would like to have someone personal opinion.


Another question....If Im working my deltoids. I use two types of workouts to work my lateral delts. One is called the upright row using barbell and the other is the lateral raise. I switch them up every week. Should I do that or should I stick with one for a month and switch it after that month????

As for teh lateral raise, I use one arm at a time, that seems to help me instead of lifting both at the same time. But I hate doing that. It sounds crazy but when I get to that point in myh workouts I get kinda scared because Im afraid that I won't be able to hit my 10 reps and I get disappointed.

How can I pull all my strength(mentally and phiscally)or like you said "be able to recurit teh maximum amount of muscle fibers so I can get through them feeling good about it. And feeling that I did my best and not disappointing myself???

thanks

lkjh

If you are trying to add mass and strength to your shoulders, I'd emphasize military press and press behind the neck first and only do lateral raises and upright rows as an assistance exercise. Do one or the other of military press or behind the neck press first each workout with similar rep schemes as I outlined for bench press and then do 2 sets of 12 reps of one or the other of lateral raises or upright row. Alternate every other workout. Another great shoulder exercise is handstand pushups if you can do them.
As for how to push yourself mentally, you just have to want it bad enough and pratice. There are lots of motivators to try:
1. find a picture of someone who has the physique you want and hang it up in your workout area
2. workout with a friend
3. write down what exercises you are going to do and how many reps before you start your workout
4. set a long term goal (ex: 12 reps with 250 pounds in the bench press) and a time when you want to accomplish it. Then try to force yourself to do an new increment each week to get you there by then. If you can do 150 pounds now and want to be there in 50 weeks then you have to do 2 pounds more each week.

thanks
I usually write down the exercises Im going to do the night before.

as far as motivation, I'll try your way and see if it works.

are military presses good sitting down? or is it better to do them standing so you have to balance yourself, making you use maximum muscle fibers and testosterone pump?

HoLLa BaCK
Nick

whats an assistance exercise? Does it mean I have to lift heavy or lift light but with more reps??

Military presses are best done standing to involve maximum muscle and nerve system recruitment.

An assistance exercise is anything other than a basic compound exercise. Examples of basic compound exercises are squats, deadlift, bench press, bent row, military press, chins, etc. Some assistance exercises are flyes, lateral raises, pec dec, etc.

i do my military press sitting using the smith so I can get good form

It aint all about weight, its about technique too! Eg

I chestfly 18.5 kg, when I firsted upped to that weight my rotary joints (whatever there called) round my shoulders took a blasting. When I adapted a little to em It worked my pecs good. But now I find them alot easier to fly, I cud up to 21kg per arm. But I won't, why? because I have found I can go extremely low now, further then a normal chestfly rep, which stretches my pecs more then ever. Prime example why technique is better then weight amount.