So I went to the gym today, I got on the bench and did 10 sets of 10 reps, using medium weight, took about 30 minutes to complete, only thing I did other than biking and a few chin ups, and now my shoulder feels a little sore? Does anyone know why?

  • 3
    10 sets of 10 reps, maybe?
    – rrirower
    Aug 27, 2015 at 20:03
  • Uh... Yeah... And? Aug 27, 2015 at 20:07
  • 1
    Ever think that 100 reps might do it?
    – rrirower
    Aug 27, 2015 at 20:16
  • 10 sets? If it's not muscle pain, it's probably inflammation. Aim for 2-4reps using a heavy weight. You don't build muscles with medium weight, you'll only maintain muscle. When you work it harder than its capacity, then it needs to actually get stronger
    – user613
    Aug 27, 2015 at 22:05
  • 1
    @RobSterach That's good..... strangers don't let friends skip leg day :) Sep 1, 2015 at 17:27

1 Answer 1


It's likely all the bench-pressing that you're doing.

  • Too much volume: 10x10 is a very high-volume program. Most lifters stick to around 3x10 or 4x8 for hypertrophy.

  • It also might be a muscle imbalance. Your pectorals are stronger than your back-muscles, and it's screwing with the (very complicated) structures in your shoulders. Take a break from benching for a few weeks and do some more rows/pulldowns/chin-ups/face-pulls.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.