Grant_X_Davis Posted July 24, 2013 Share Posted July 24, 2013 I am currently lifting 3 times a week. Always vegan, mainly whole foods.I usually lift 3 sets of 9 reps, with a heavy enough weight to fatigue on the 9th rep or so. But I never feel the pump. I have minimal soreness the day of the session, and only usually with chest do I feel muscle soreness the following day. So it leaves me feeling like I haven't worked hard enough. Any tips?My goal is to build muscle-strength, size and definition.Thanks Link to comment Share on other sites More sharing options...
Kon Posted July 24, 2013 Share Posted July 24, 2013 I think focusing more on the contractions and making sure the muscles get stimulated deeply will help. Often people tend to naturally lift weights in the most mechanically efficient way possible that doesn't engage the muscles as much as possible. Maybe try slowing down and hold the contractions a bit longer. Link to comment Share on other sites More sharing options...
Grant_X_Davis Posted July 24, 2013 Author Share Posted July 24, 2013 Thanks Kon, will give that a go. Btw I have sore legs today Link to comment Share on other sites More sharing options...
radict Posted July 25, 2013 Share Posted July 25, 2013 I think focusing more on the contractions and making sure the muscles get stimulated deeply will help. Often people tend to naturally lift weights in the most mechanically efficient way possible that doesn't engage the muscles as much as possible. Maybe try slowing down and hold the contractions a bit longer. Agree. Also try doing partials in the middle of some reps, right at the spot where it's hardest. You'll probably need lighter weights, but it's worth it. Link to comment Share on other sites More sharing options...
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