De-loading

[millenium girl]

I never de-load my workouts. I try increasing the weight each time because that's what I'm supposed to .. (lifting with guys isn't easy, you know). I have so many aches and pains right now that I wonder if I should keep going like that or workout differently.

 

[liftsiron]

I have read a number of articles and seen studies that state doing a few light sets after your heaviest actually inhibits maximun strength development on a given exercise. I start lighter keep adding weight until I reach my heaviest sets, then go on to the next exercise.
I think that your training properly, maybe you need a bit more recovery? As of right now the scientific community does not know what causes DOMS-delayed onset muscle soreness. The current theory is an inflammatory response to exercise. We do know that if you continue to train as you are, you will experience less and less soreness, but your gains will not be lessened.

 

[millenium girl]

I have read a number of articles and seen studies that state doing a few light sets after your heaviest actually inhibits maximun strength development on a given exercise. I start lighter keep adding weight until I reach my heaviest sets, then go on to the next exercise.
I think that your training properly, maybe you need a bit more recovery? As of right now the scientific community does not know what causes DOMS-delayed onset muscle soreness. The current theory is an inflammatory response to exercise. We do know that if you continue to train as you are, you will experience less and less soreness, but your gains will not be lessened.

Thank you, liftsiron. Adding weight each set is what I feel I have to do to progress but my joints (especially my wrists) don't agree with me.
I used to workout 5 times a week but now, due to irregular shifts with nights and all, I only hit the gym three times (Monday-Wednesday-Friday). Not so long ago, I trained three days in a row but I realized then that leaving 24 to 48 hours between two workouts is the way to go.... for me anyway.

 

[liftsiron]

I tape my wrists every time that I do any upper body work. Your heaviest sets can be in the 6-10 range, no need for you doing 2-4 reps on any exercise.

 

[millenium girl]

I thought of doing 3 sets instead of 4 and like you said, 6 to 10 reps.
I started wrapping my wrists earlier this week but my wrists (the right one in particular) are real tender.