The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: Squatting sore?

  1. #1
    Wannabebig Member
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    Squatting sore?

    Yesterday was my first day of Squats after reading SS. Today I woke up pretty damn sore, my upper legs and back are still killing me.

    The routine says I need to squat again tomorrow, I know I'll still be sore.

    Would you advise to just continue on with the program still being sore? I'm definately going to work out tomorrow, hopefully learn the deadlift...but should I squat on sore legs?
    Last edited by tonyridino; 05-13-2009 at 08:52 PM.

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  3. #2
    Senior Member Sensei's Avatar
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    Squat light(er).
    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
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  4. #3
    Senior Member tmor6's Avatar
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    I would say yes, but you have to know your body. Personally, if I'm a little sore (lats are right now) I'll strech it out and do some other lifts before hitting a "sore-area" specific lift. If you are sore after squats, try streching out your legs a bit and doing some leg presses or hib abduction/adduction to warm up a bit. Soreness is to be expected if you are just starting.

    Bottom line: Expect to be a bit sore at the beginning of any new routine. Listen to your body, strech, and you can always use less weight/less reps.
    Last edited by tmor6; 05-13-2009 at 08:59 PM.

  5. #4
    Eat Meat teeroy's Avatar
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    Quote Originally Posted by Sensei View Post
    Squat light(er).
    This. I had a similar situation a while back after being on vacation for a week and a half. Squatting while sore actually made my legs feel better presumabely by pumping the blood in there.

  6. #5
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    Stretch before you squat. When I first started squatting, I would go after work. Since it was after work I thought I was stretched enough to squat immediately. I learned the hard way, as I was walking like I had something shoved up my rear. Squatting when your legs are sore from a previous day actually loosens them up.

  7. #6
    The Flyfisher rbtrout's Avatar
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    Quote Originally Posted by tonyridino View Post
    Yesterday was my first day of Squats after reading SS. Today I woke up pretty damn sore, my upper legs and back are still killing me.

    The routine says I need to squat again tomorrow, I know I'll still be sore.

    Would you advise to just continue on with the program still being sore? I'm definately going to work out tomorrow, hopefully learn the deadlift...but should I squat on sore legs?
    Is this your first time squatting? It kind of sounds like it.

    Follow SS to a 'T'. If you're new to squatting, you'll be sore for a while. Just stick with it.
    Give chalk a chance.


    49 years old

    665 squat
    700 deadlift
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  8. #7
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    Quote Originally Posted by tonyridino View Post
    Would you advise to just continue on with the program still being sore? I'm definately going to work out tomorrow, hopefully learn the deadlift...but should I squat on sore legs?
    Yes, follow the program. If your sore, squatting again will usually make you feel better. Eventually you wont get sore ( which does not mean you're not building muscle/strength ).

  9. #8
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    ive always been taught to squat through soreness. however i taught that to myself through the words of the internet gurus.

    btw deadlifts are going to suck tomorrow. make sure to do them before squats. deadlifting with really sore legs is murderous.
    Last edited by rctriplefresh5; 05-14-2009 at 10:57 AM.

  10. #9
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by rctriplefresh5 View Post
    ive always been taught to squat through soreness. however i taught that to myself through the words of the internet gurus.

    btw deadlifts are going to suck tomorrow. make sure to do them before squats. deadlifting with really sore legs is murderous.
    No. Deadlift after squats.
    Sarvamangalam!

  11. #10
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    Quote Originally Posted by ZenMonkey View Post
    No. Deadlift after squats.
    no. squat after deadlifts.

  12. #11
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by rctriplefresh5 View Post
    no. squat after deadlifts.
    This is incorrect. Go read the book before offering advice on it.

    OP: Stick to the prescribed routine. Stick to the order Rip tells you. Dont change a thing.
    Sarvamangalam!

  13. #12
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    have you ever deadlifted with sore legs?

  14. #13
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by rctriplefresh5 View Post
    have you ever deadlifted with sore legs?
    Yes, but that doesnt matter. What matters is that

    More complex movements happen before less complex movements

    Movements with more muscle before movements with less muscle involved

    Squats should happen before pulls unless you are focusing on olympic lifts and a much more complex pull sequence.



    Really though, try no to offer advice on subjects of which you are not familiar.
    Last edited by ZenMonkey; 05-14-2009 at 11:13 AM.
    Sarvamangalam!

  15. #14
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    deadlifts use more muscles than squats...
    and they are more complicated

  16. #15
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by rctriplefresh5 View Post
    deadlifts use more muscles than squats...
    and they are more complicated
    No they don't/aren't. Go read a book.
    Last edited by ZenMonkey; 05-14-2009 at 11:17 AM.
    Sarvamangalam!

  17. #16
    Senior Member deeder's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    No they don't/aren't. Go read a book.
    Ok kids... It's time for adult talk again.

    I don't know the SS routine but I've done both squats first and deadlifts first and if you're sore it's gonna suck no matter what...

    I'm with Zen on this one though. Don't mess with a good thing. If the program says to squat first, just do it and don't complain.
    Full Powerlifting
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  18. #17
    Senior Member tnathletics2b's Avatar
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    Run today. Get blood pumping in your legs again. MLB pitchers will run for miles after pitching to flush the lactic acid and break up soreness. I prescribe to that philosophy and it works great for me.

  19. #18
    Squat Heavy, Squat Often Cards's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    No. Deadlift after squats.
    x3..
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  20. #19
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    Quote Originally Posted by ZenMonkey View Post
    No. Deadlift after squats.
    x4....

  21. #20
    LuNa
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    In my opinion it is a great feeling if you are still a little bit sore, but you increase the weight again and still get the 3x5 without failure. It really gives me a boost in confidence. Normally i am pretty sore on Friday due to Monday and Wednesday, however i increase the weight, perform all of my sets and then wish that the weekend was already over so i can squat again .

    If it is a pain that you feel shouldnt be there, obviously use an lighter load or stretch some more.

  22. #21
    Senior Member Sensei's Avatar
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    Quote Originally Posted by ZenMonkey View Post
    No. Deadlift after squats.
    Just so it's clear - x5 (I think).

    (edit)...I'm sure they could be reasons to change that order, but generally speaking...
    Last edited by Sensei; 05-14-2009 at 05:24 PM.
    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
    Blog: http://squatrx.blogspot.com/

  23. #22
    I'm just a wittle guy
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    Quote Originally Posted by tnathletics2b View Post
    Run today. Get blood pumping in your legs again. MLB pitchers will run for miles after pitching to flush the lactic acid and break up soreness. I prescribe to that philosophy and it works great for me.

    Hmmmm... thats good info. My a$# cheeks and thighs are sore for 2 days after I squat. So much so that I altered my routine so that I didnt show up for softball walking like a chimp.
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