A question for the lifters.

dilberryhoundog · 2019-10-12T07:22:42+00:00

If you’ve only just started very recently, then it is probably DOMS (delayed onset muscle soreness). DOMS will kick in a few days after an initial load that your muscle hasn’t encountered for a while/ever. I used to get them after the first training session of preseason when I was playing a competitive team sport. And yes I was at a higher risk of muscle tears if I went to the next training with DOMS.

The other thing is, it’s your body. Internet gym bro’s don’t have to use it to get your job done or live your life with. I’m nearly as old as you, I chose to start at the bottom weights of SL5x5 and basically go through the motions initially, learning proper form and strengthening muscles and joints slowly. I had a laugh when someone tried to call me out on my OYS, with a “do you even carry the shopping bags, bro”. But I DNGAF if I hit the plateau of 5x5, one or two months later than “normal”.

Sepean · 2019-10-11T23:29:55+00:00

At any level of soreness, you’ve stimulated muscle growth as much as you can. Going beyond that is just doing damage that needs to be repaired too, it is counterproductive.

Lower the weight drastically to the point where you only get a bit sore, then increase it slowly from there.

Suck-Less · 2019-10-12T08:44:22+00:00

Welcome to your 40s. I got my fat ass in shape at 47, dropping 80 lbs of fat. Try this. Whatever new workout routine you do, start the first two weeks light. After you are used to the motions, then start lifting heavy. The biggest difference between doing this in your 40s or 50s is recovery time. We need more, and need a “ramp up” period.

Legs and back were my major week points. Mostly from sitting on my ass for a decade.

Tea-my-hero · 2019-10-12T12:18:10+00:00

You're not following the program correctly. If you're brand new at this then start doing just the bar. Add 5lbs every day you squat. Ends up being 60lbs a month. By month 4 you'll be doing 240lbs and its starting to get respectable. You'll be surprised how long you can keep adding that 5 lbs. I worked my way up to 3 plates this way without injury and I'm also in my 40's. While you're on this easy stretch you'll need to focus on form. This will keep the doms at bay and help you learn proper technique.

umizumiz · 2019-10-12T02:01:28+00:00

Yoga, or any stretches targeting areas you need worked

RPeed · 2019-10-12T15:31:11+00:00

I’m not convinced DOMS is due to “muscle damage” or “micro tears” or whatever. I think it’s probably something to do with your nervous system and there’s some intriguing texts out there on how the brain determines which nervous system signals are “pain” that I am too stupid to fully understand but like to imagine are related.

For context I’m natty as Greta Thurberg but can adapt to squatting heavy every day.

0 DOMS. However if I change program or take a week off, I’ll immediately get soreness even at far lighter weights. In fact the less frequently I’m lifting, the more it happens. The time periods I’m talking about are too short to effect the level of muscle mass.

Example: I’ve just finished a program doing 100 squats every two weeks and the DOMS were unreal. You’re worried something is wrong? Walking up stairs after the first session, my legs nearly folded up underneath me and my quads were literally sore to the touch (as in it was painful to rest a hand on the muscle) for several days after each session.

Anyway.

I would recommend you just squat as required, or as close as you get, by the program. It should go away within two weeks. If you’re only squatting every week it’ll take longer.

Should be a life lesson in “active recovery” which, outside of sleeping and eating is the best way to recover.

In the interim, Deep tissue massage or a hot tub would help but also google “extreme stretching”. Should be pretty easy to get into a deep quad stretch and hold it for 60 seconds. Next day it should have completely eliminated the pain. It’s so effective I’ve actually dialled it back

FlyingSexistPig · 2019-10-12T01:31:52+00:00

Going slow on squats, especially at the beginning, is HIGHLY recommended.

I've had to take a break from regular gym lifting. When I go back, I'll squat my minimum. I'll do a couple of sets of 5, until I just start to feel something. Then I'll stop. The next day, my legs will be sore. The day after it will hurt to do anything. The day after that, I'll question everything I know about everything. Day 4 I'll think things are getting better, and Day 5 I'll squat again. I'll do a full 5x5 set of my minimum. I'll be sore for a couple of days, then I'll be fine.

After that I'll have a rapid progression towards what I think of as my normal weight for squats. It will take 2-4 weeks before I am doing my regular 5x5 on what my target weight was the last time I stopped.

I should mention that I absolutely love doing squats when I get back into form. My back issues go away completely, my legs turn to steel and I feel like I can conquer the world, as long as I'm not sore.

RoccoPinkman · 2019-10-12T08:40:41+00:00

How long ago did you start? Week one and two this is normal, after that it should get progressively less.

Do you know the difference between DOMS and injury?

Are you tracking calories? You need adequate calories to recover properly.

boy_named_su · 2019-10-12T01:22:10+00:00

I restarted lifting weights after about a 10-year break at the age of 43. Managed to injure most of my joints, but after some rest and recovery and physio made it to the thousand pound lifting Club

If you can't walk for 5 days after squatting, then I would suggest lowering the weight by about 20% and going again from there. How much protein are you eating? Calories? If you're taking creatine or HMB, that can give you leg cramps. Drink more water. Are you getting 8 hours of quality sleep?

Look at the form videos on the StrongLifts site. How does your form compare?

that_italia_guy · 2019-10-11T23:43:50+00:00

Push pull legs baby

Shyrk · 2019-10-12T02:15:00+00:00

Up your protein intake. Supplement with Glutamine.

Listen to your body over anyone or anything, rest appropriately. You will not progress by overtraining.

arm_candy · 2019-10-12T08:43:43+00:00

I’ve started 5x5. Chest, back and shoulders are fine but when I squat I simply can’t use legs properly for up to 5 days. If I follow the programme to the letter, I should be squatting every other day

Yeah, but you’re not following the program to the letter are you? That’s your problem.

BobbyPeru · 2019-10-11T23:38:21+00:00

Are you sure your form is good? You shouldn’t be sore for that long in the legs after a couple weeks. I’m 51,

and I do heavy squats twice a week,

and on one of those days I also do

(4) sets leg extensions

(4) sets leg curls

(4) sets calf raises.

I have almost no leg soreness.

Maybe check with a doctor if you’re sure your form is good. Legs seem to hold out better with aging in my experience

DefiantOutlook · 2019-10-11T23:42:29+00:00

Thanks bro. I’ll check in with a trainer this week on the form. My legs were always my go to strong point and it’s slightly funny how my other body parts are holding up. It must be form or intensity related.

Good to know I can still be killing it in another decades time. Cheers.

freekshow88 · 2019-10-12T01:45:40+00:00

How much are you squatting?

What is your after workout routine?

1kdawg1 · 2019-10-12T13:07:50+00:00

This will get better over time, but stay consistent. Also, good stretching pre and post leg workouts are key.

Thorondor_Rising · 2019-10-12T19:27:42+00:00

Leg presses Sissy squat (look up the machine and see if theres one set up at your gym) Smith machine squats

Big_Daddy_PDX · 2019-10-15T20:52:48+00:00

You’ll have to elaborate on what you mean exactly when you say “can’t use my legs properly for 5 days”. Also, talk about how you stretch before and after lifting and how much water you drink.

red-sfpplus · 2019-10-12T01:16:52+00:00

Sore is fine. Quite being a pussy.

Sore is not injury.

Foam roll. Stretch more.

johneyapocalypse · 2019-10-11T23:27:27+00:00

Depends on what you mean you ambiguous asshole, there's a big fucking difference between (1) lactic acid or DOMS discomfort (which have nothing to do with each other as sepean pointed out) and (2) a neurological condition.

What the fuck does "I can't use legs properly" mean, dumbass?

I suspect it means you haven't done anything physical in 42 years, the exact moment the only physically-taxing thing you've ever accomplished was to escape from your mother's womb.

into_being · 2019-10-11T23:39:43+00:00

At 5 days of soreness/handicap?, you’re doing something wrong... drop the weight on the bar and/or switch to a program that has split up leg lift days (5/3/1 or gzcl).

If it was literally the first couple times you’ve ever lifted, you can just focus on getting the form right and lower the weights on the bar. reduce working sets to 2 or 3.

Better yet, find a gym buddy, cuz we have no idea what exactly you’re messing up so badly...

dll142 · 2019-10-12T00:49:15+00:00

Decrease the weight and do more reps in the sets to start. Also, make sure you stretch really well before and after the lifts.

Stick with it bud, you're doing fine.

Smuggler-Tuek · 2019-10-12T01:59:06+00:00

Did you start with just the bar and add 5 pounds every workout or did you start higher?

DuffBude · 2019-10-12T09:13:00+00:00

If you are doing Strong lifts 5x5, then you need to deload a lot. It's repeatedly explained in StrongLifts that you must start from a very low/easy weight in order to practice your form. (And progess gradually from there)

https://stronglifts.com/5x5/#gref

JCX_Pulse · 2019-10-11T23:32:08+00:00

You shouldn’t be sore after lifting. Drop the weight as others have said. Hit full body 3x a week for maximum gainz

Title	A question for the lifters.
Author	DefiantOutlook
Upvotes	13
Comments	79
Date	October 11, 2019 11:20 PM UTC (6 years ago)
Subreddit	Posted in /r/askMRP
Original Link	https://old.reddit.com/r/askMRP/comments/dgmzhy/a_question_for_the_lifters/
Archive Link	https://theredarchive.com/r/askMRP/a-question-for-the-lifters.289847 https://theredarchive.com/post/289847

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