so i just got back into the gym after a few year hiatus, been lifting for about 3 or 4 months now and just started doing squats again about 3 weeks ago. My question is, i have been doing squats once a week and everytime my legs are sore to the point that it hurts to walk for 2 or 3 days after, how long before i can squat without having to endure this soreness afterwards? i dont remember being this sore when i lifted on a regular basis years back.
or am i just a big P*ssy? lol give it to me straight, i can take it
Do some light work 8-12 hours after to help blood flow - something like walking, jogging or even dragging a sled. Helps decrease DOMS which is what you are experiencing.
Active recovery (walking), stretching, contrast showers, high protein intake, more sleep, slowly increasing intensity, microlactin (helps with DOMS = delayed onset muscle soreness), etc.
Squats are probably the most common culprit when it comes to soreness for extended periods of time (greater than 1-2 days).
A good quality post workout shake, some stretching, and some walking will help you quite a bit if you are not already doing those things.
thanks guys, yeah it doesnt help that i squat and then go sit in a cubicle all day afterwards, i will definitely try your suggestions.
Stretching immediately after you lift is going to help. It made a big difference in soreness for me.
This may seem counterintuitive, but squatting more frequently will help limit your soreness. You'll still be sore initially, but your body will adapt fairly quickly.
quidquid Latine dictum sit altum videtur
how often can i squat per week before it would impede progess? i cant see squatting more then 2x per week being good...please correct me if im wrong here.
No one said you have to squat heavy every time. It doesn't have to be a full session - just enough to work out the soreness.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
I highly suggest using a microlactin supp. ALN's ETS is a great way to go.
good point sensei