everyday, same group every other day. Im in good shape to begin with and muscle memory brought back strength quick. I have always had better endurance than strength, so most of the lifting I have been doing is more towards a strength workout with more reps...if that makes sense

Strength workout is quick reps with heavy weight, I think at least.

whats heavy weight relative to body weight or max?

Yes. Reps below 6.

what kind of weight should I be looking at? as much as I can do to complete the reps?

i do 5 sets of 4 going up 10 lbs each time, my bench goes up 10 lbs every week and a half to 2 weeks

Just found a gym at home for 55 bucks for 3 months! :mrgreen:

General strength training should be 6-10 reps, going to failure on first and 2nd. For example, if you can do 200 for 10 reps, then 8, then fail at 6, thats a good weight for you. Keep working on it till you can get 10-10-9 or 10 3 times. Then you can go up 20 lbs or so. I used this in high school, read it in a book, and i went from 150 or so to 225 in one school year, prob 4-5 of that actually lifting. Try to do it 3 times a week and dont forget to work your other muscles too to keep it balanced. Ive been focusing more on burning calories/losing weight than getting stronger though, so i do something totally different now

Im up to 205 6 times running a mile in 6 min and curl 45's 10 times

u are doing tricep exercises right?

Question. http://www.sports-injury-info.com/im...er-muscles.jpg

I think the muscle I am referring to is the subscapularis. Its sore on my right shoulder, no sharp pains, just a dull throb when I bench. Ideas ?

have you tried dumbell presses?

if not how is your form benching? its a common misconception that your elbows need to be at a 45 degree angle when benching. what you have to do is tuck your elbows in when you bench so you isolate your chest more instead of your shoulders. its kind of hard to explain.

Yea I started doing sets of 15 with 50* dumbells in between benching sets to stretch things out, my form is pretty good, nice and steady up and down.

Just wondering how hard it is to tweak shoulder muscles.

Overuse injury, from what it sounds like. It's very easy to tweak shoulder muscles flat benching. I had an intermittent problem like that.

Ok, so lay off the benching for a while or just drop some weight?

I dropped weight and did a better job stretching and icing. Oddly enough, I also stopped sleeping on my side and it went away.

Yea that was my other idea, I sleep on my stomach with my right arm under my chest, weird but I was thinking that may have something to with it.

Any good stretches for shoulders?

Shownomercy, I have had the same feeling in my shoulder too for the last few months. I just lifted though it. Terrible freaking idea. A small, dull pain went to a burning sensation in my shoulder. I haven't lifted in about a month to give it time to heal itself.
WildBillyT is right, stretch and ice it. Drop weight, and if it continues to hurt, don't push it.

Lifting on an injured shoulder like this is a great way to get hurt worse, be forced to take time off, and lose all of your progress.

Don't push it. Concentrate on rehab.

True. I did the same thing about 3 years ago.. had to take off a couple months.. Sucked.. then I didn't have time to go for about 2 1/2 years... But I've been back in the gym now for about 4 1/2 months. I'm slowly getting back to where I was. I am doing 250 for 4, flat bench, haven't maxed out yet. 50lb dumbells for 10 with 25's for 10 as a super-set for curls. Hopefully I can get back up to 330 or more on bench..

i just started up maybe a month ago after taking like 2 months off. muscle memory for the win. im making progress like a mofo. i do 15 12 10 6 or until failure for most of my workouts. for example, i increase the weight 10lbs each set and 20lbs for the last on bench, other workouts vary, dumbell presses i increase 10lbs every set and 10-15lbs more for the last, db flies and other db exercises i just increase 5lbs each set, deadlifts are 10 6 4 increasing 50lbs each time. i throw in supersets from time to time. after i a while, i will switch it up to sets of 10, going heavier on some things. i feel like i get strength and endurance from the 15 12 10 6 method. i always make sure i get my heavy lat pulldowns or weighted pullups in too! theres so much more i do but im not gonna ramble on lol

yesterday put up 135 38 times straight on flat bench... very upset.. i should be able to do that 50 reps straight at this point

anyways this is basket ball season so im concentrating more on full body and lower and vertical leap... any one know of some good vert. workouts???

yeah youtube frank yang. check his trainin vid out. when u say 38x straight on bench, are you going all the way up to where u lockout or almost lock out or just halfway? ive seen guys claim to do 50x but they only go half way, not all the way up. just curious is all :D

Whats the point of doing 135 pounds 50 times? :-? Seems like a waste of time to me. If you could do 100+ push ups non stop - than yea, that's kinda cool. 135 pounds not so much. :shrug: