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Healthy exercise is something you recover from quickly. If your dead the next day chances are you did more harm than good. When learning a new technique your better off using 1/2 the weight and 1/2 the reps than pushing yourself because avoiding injury is worth far more in the long run than pushing your self.

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Delayed onset muscle soreness? Super common, practically ubiquitous with strenuous exercise.

Pyramid set a bench press to your 3 or 4 rep max, or widowmaker some squats. If you aren't sore you have some sort of mutant super abilities.

To be clear there is a difference between being uncomfortable and being in real pain. Unfortunately you can't really get a chart that separates 'good' from 'bad' pain which is why doing less often so much more productive in the long run.

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