Hello 2nd week and muscles in biceps not as tight and swollen as after 1st workout. After 1st workout they were so tight and sore to the point I did'nt think I would be able to work them on friday but by thursday night they were fine. They were so sore and pumped it felt good, are they supposed to feel like that every week? Also the 1st 12 reps are we supposed to lift the max we can, if so I have to drop weight to do the following sets?
I was sore for the first two weeks after every workout but it goes away. Now I don't get sore even when lifting heavy. As far as the reps and sets are concerned:
Do the first set of 12 with a lower weight to get warmed up
rest 1 min
Do the second set of 10 reps with a heavier weight (I usually add 5-10Lbs)
On the third set add weight and do 8 reps
For the fourth set add weight (almost your max) and do 6 reps
Fifth set, reduce weight 1 step to the weight you did on the third set and do 12 reps.
Go directly to another exercise for the same muscle group and do up to12 reps at the max you can do.
Rest 2 minutes and move to the next muscle group.
If you feel you can do more than 12 reps on the last 2 sets, increase the weight for all of the sets.
Good luck with your workouts.
© Abbott Laboratories,2013