You can build your chest — and your arms at the same time — without lifting a single barbell or dumbbell. Perform a press-up and repeat, moving to the right.
Soreness mainly develops when the muscles have too much lactic acid built up and are being broken down and rebuilt causing the sensation of a dull diffused pain (soreness).
Having said that if you are going to swap out one of the exercises for a compound, you want to do the compound first in the routine.
Hence, perform your eccentrics slowly to see the best growth.
Does he own his own gym and help people come up with proven routines?
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