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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?

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    10 sets of 10 reps, maybe? – rrirower Aug 27 '15 at 20:03
  • Uh... Yeah... And? – Rob Sterach Aug 27 '15 at 20:07
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    Ever think that 100 reps might do it? – rrirower Aug 27 '15 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 '15 at 22:05
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    @RobSterach That's good..... strangers don't let friends skip leg day :) – Kneel-Before-ZOD Sep 1 '15 at 17:27
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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.

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