I am currently doing this work out routine, it has proven very effective. One small problem: on the first day the superset of chest press and reverse dumbell flys. When I do the reverse flys it causes a lot of pain. I dont want to grow improportional, I know I need to do them. So should I back off and do it with super light weights, or give a period of time of no weights at all. I can't understand why this excercise alone would hurt. I am able to do all the other excercises that involve my back and I am perfectly fine. I get the good kinda burn. Tips, Hints?
What weights are you using? What's your history? What's the complete workout look like? Where does it hurt? What kind of pain is it? Mild? Acute? Throbbing? Piercing? How long does it hurt? What particular motion causes the pain? (Reverse flies but from what angle and where does it hurt?) Did you get help from someone on proper form? What hurts? Is it your head? Your pee pee? Back of your shoulder? Elbow? Where? Did you think about any of this before posting? Know that your readers don't have telepathy.
If you can't control the weight, it's wrong for you. If you can't do the exercise through a full range of motion, it's wrong for you. If the exercise hurts, it's wrong for you. Common sense rules for anyone.
Lots of folks train like idiots, using moment to move a weight instead of concentric muscle force. They risk injury, and they won't get optimal results. Don't train like an idiot.
Let's be honest.
1. You're tiny.
2. You haven't got much experience lifting.
3. You haven't done this exercise before.
I'm guessing that the weights are way too heavy for you, but, it may also be more than that, including...bad form / lack of range of motion; bad execution, congenital defects, muscle imbalance. Hard to tell from here.
Watch the really big guys. You'll see they often lift smaller weights than the skinny guys, but do so with impeccable form.
Don't train like an idiot. Smaller weights, through a full range of motion, especially for a small guy like you, are MUCH BETTER and will provide you with better progress. You'll get stronger soon enough. Use the 10's and 15's next time, through a full range of motion. Hold for 2 sec at full contraction. In reverse flies, there's not really a stretch, but, know that a stretched muscle can be up to 30% larger than a non-stretched muscle. 8 to 20 reps, in perfect form.
EAT. Otherwise, you're wasting time. Eating, is by far, the most important part.
Don't forget, a certified trainer is nothing other than a person who studied for the cert test. They aren't a doctor. They aren't a scientist. They're folks who studied a test, and passed it (mostly, it's about paying the fee). If you have acute pain, see a health care professional. Many trainers are GROSSLY incompetent.
Please pardon any typos. My arm is in a cast.