[ByronicHero]

(Original post by The Blind Monk)
Bodyweight is better than nothing. One thing that I noticed while doing a similar routine to Jason (red) is that it's your days off where the DOMS goes mental and you feel like a cripple. Pump some blood through the area (especially if you have lots of DOMS) and you'll feel better. Squatting heavy 3x a week is probably not for you right now. Squatting 7 times a week might well be a good idea.

Okay then. So I will stick to what I squatted before because it did feel easy but also squat on my off days. I will probably just do it holding a dumbell or something at home at higher reps. Oh I don't know. I've never had squats in my routine before (well not proper squatting anyway) so not really comfortable with them currently.

[redbuthotter]

Its normal tbh... the most important thing is to keep at it and work through the pain.

Whats your flexibility and form like? If your inflexible to begin with... whilst on doms its going to be even worse (as far as using the right muscles and getting in the correct position).

I suggest you stretch up - look up defranco's agile 8 and once you can hit BW squats with some degree of control. Also seriously dw about the weight.... expect it to go down during the adaptation phase. 3/week squatting should be easy after a week or 2 tbh. And as monk said... 7 days a week light now aint a bad idea....

I'd just stick to squats tbh... its not about weight shifted in LP lol... its a different skill set.

(Original post by paddy__power)
BW squats when the DOMS was at its worst even felt awful - the muscle weakness was bad times. If I physically can't squat a decent amount would doing really light squats (BW or with like 40kg or something) be better or would doing leg press and such be better? Because my legs don't have to carry my weight with the LP I find it much easier to shift big weights and the DOMS were nowhere near as bad. What would you suggest?

[The Blind Monk]

It's really not a big deal if you hold onto something while doing squats even. The point is just to do something similar to the movement pattern. It'll help get you in the groove, teach you what movement patterns work for you and get you over the hump quicker in terms of DOMS. Unfortunately, there are no magic bullets for that sort of thing. The good thing about squatting a lot is that you get over the psychological fear of the 'leg day' that many bodybuilders have. It just becomes something you do.

[ByronicHero]

(Original post by redbuthotter)
Its normal tbh... the most important thing is to keep at it and work through the pain.

Whats your flexibility and form like? If your inflexible to begin with... whilst on doms its going to be even worse (as far as using the right muscles and getting in the correct position).

I suggest you stretch up - look up defranco's agile 8 and once you can hit BW squats with some degree of control. Also seriously dw about the weight.... expect it to go down during the adaptation phase. 3/week squatting should be easy after a week or 2 tbh. And as monk said... 7 days a week light now aint a bad idea....

I'd just stick to squats tbh... its not about weight shifted in LP lol... its a different skill set.

Damn. I like the LP because I like the big number .

Is the adaptation phase now basically as I have just started lifting again? I will look that up. I'm only a 10 minute walk from the gym so can stretch here before I go.

(Original post by The Blind Monk)
It's really not a big deal if you hold onto something while doing squats even. The point is just to do something similar to the movement pattern. It'll help get you in the groove, teach you what movement patterns work for you and get you over the hump quicker in terms of DOMS. Unfortunately, there are no magic bullets for that sort of thing. The good thing about squatting a lot is that you get over the psychological fear of the 'leg day' that many bodybuilders have. It just becomes something you do.

It is much better if I can get over the DOMS issue before university. I know I am likely to always get them a bit but I want to play sports and obviously won't be much use if it hurts to bend my legs. I won't be much use in the scrum

I am tempted to go and pick up my old bar and I think I have about 70kg worth of plates and leave it outside where I am living now so squat on the off days. Keep my squat low for the first few weeks while hopefully I adapt. I probably won't be able to go and get it though.

[redbuthotter]

Whenever you add a new training stimulus. Going from 0 to 3 times/week squatting is a big change. But it'll become normal in time. When you go from 3 to 4 ect up to squatting heavy every day then there'll be a period where you feel slightly ****ed... and the period will depend on many factors... the important thing is you get through the adaptation phase and don't give up! Defo stretch up... can you hold deep squat just bw comfortably?

(Original post by paddy__power)
Damn. I like the LP because I like the big number .

Is the adaptation phase now basically as I have just started lifting again? I will look that up. I'm only a 10 minute walk from the gym so can stretch here before I go.




It is much better if I can get over the DOMS issue before university. I know I am likely to always get them a bit but I want to play sports and obviously won't be much use if it hurts to bend my legs. I won't be much use in the scrum

I am tempted to go and pick up my old bar and I think I have about 70kg worth of plates and leave it outside where I am living now so squat on the off days. Keep my squat low for the first few weeks while hopefully I adapt. I probably won't be able to go and get it though.

[ByronicHero]

(Original post by redbuthotter)
Whenever you add a new training stimulus. Going from 0 to 3 times/week squatting is a big change. But it'll become normal in time. When you go from 3 to 4 ect up to squatting heavy every day then there'll be a period where you feel slightly ****ed... and the period will depend on many factors... the important thing is you get through the adaptation phase and don't give up! Defo stretch up... can you hold deep squat just bw comfortably?

For how long? I will check now

[redbuthotter]

Indefinitely.... should be able to sit there for an hour if you wanted.

(Original post by paddy__power)
For how long? I will check now

[ByronicHero]

(Original post by redbuthotter)
Indefinitely.... should be able to sit there for an hour if you wanted.

Not without my heels coming off the floor

[redbuthotter]

haha get stretching then!

[ByronicHero]

(Original post by redbuthotter)
haha get stretching then!

It feels really weird if I try and keep my heels on the floor though

[The Blind Monk]

Do ankle mobility/stretch your ankles. That'll help you get the dorsiflexion you need. Look up the 3rd world squat. If that doesn't work after a while...there's always O-lifting shoes

[ByronicHero]

(Original post by The Blind Monk)
Do ankle mobility/stretch your ankles. That'll help you get the dorsiflexion you need. Look up the 3rd world squat. If that doesn't work after a while...there's always O-lifting shoes

I looked it up. Would it be profitable to try all these flexibility exercises every day?

How low should one begin on SS btw as I'm going to set my starting weights now I've been a few times and just try to add each time.

[The Blind Monk]

Flexibility stuff is about doing it as often as possible. It doesn't really cost much (if anything) to recover from and once it's gained it's easy to maintain (outside of quite extreme stuff like doing the splits or whatever.)

I have no clue what your starting weights would be. Personally, I just look at a lifter and see when their form starts to degenerate. Then take a couple of kilos off and start from there. Try and add 2.5kg for as long as humanely possible.