2 Gym questions - feeling sore and squats

[Maxf]

The gym is going well. I'm doing 2 days on and 1 day rest, concentrating on CV, core and big weights (squats, bench, deadlift and bench pull - plus a few others) at the moment. For the first time in ages I'm feeling well and feel that I look leaner and fitter as well. Woohoo!

However, 2 questions...

1. If I train an area, but don't feel sore/stiff the next day does that mean I haven't trained hard enough? I often find with benchpress/bench pull that I train to exhaustion but the next day feel I could easily do it again (I don't though).

2. Squats are killing me. I am using a bar, rather than machine but can barely squat any weight (I can bench and deadlift more), I also can't get very deep for fear of toppling over!

Is this just a case of practice making perfect or am I better off trying something else.

Also, is it worth buying any protein suppliments? I don't want to be massive and prefer to be lean/strong/athletic rather than huge. I do struggle to eat protein in the mornings after I train.

[Maxymillion]

1. Nope, it does not mean you have not trained hard enough. The muscle fibres have been stimulated but not annihilated. You do not need to annihilate them to stimulate new growth, that doesnt stop me though!

2. Stick with the Squats. If you feel it helps, put a rubber mat or thin plate under your heels to transfer some of the weight forward slightly. It is very important to get your squatting technique right. The amount of weight you're using at the moment is unimportant, the technique however IS.

3. You might just want to get yourself a simple whey protein for immediately after training, if you are struggling to eat at that time of the day. You will not get massive by just doing this. I compete in bodybuilding contests and have to battle for months, nailing my diet and taking an entire arsenal of supplements to get modest gains, and I am not massive.

[Dale19]

DOMS doesnt mean anything really, its not essential for growth.

Squats - your issue is likely flexibility, get lots of stretching done and within a couple of weeks you should be good to go. Hard to know where the issue lies without seeing you squat though.

[Digger]

Maxf. You are doing your CV after your weights session? If not you'll gain a bit from doing so.

[bales]

People have answered the questions already but my only comment would be regarding the squats and to stick with them.

Just practice with whatever weight is comfortable and then keep at that until it becomes a movement you body becomes well practised at. Usually lack of balance is caused by inflexibilty in your legs as your heels will raise as you go down, this will get better the more you do them.

The other point is to do FULL squats, if you go right to the ground then you use your back and glutes so much more than just doing a half squat.

It amused me at my gym last night when there were a bunch of lads doing squats and they started off with a lightish weight but didn't get anywhere near parallel, instead of doing proper range of movement they just added more and more weight whilst losing depth everytime! It was funny really as the last couple of sets where about an 1/8th squat! You wouldn't do that with a bench press as you'd look stupid hardly bending your arms but people don't seem to mind doing that on squats! Think it is the general thing though that people don't care about their legs they just want a big chest and arms so squats are almost a token exercise.

[Halb]

Maxf said:

1. If I train an area, but don't feel sore/stiff the next day does that mean I haven't trained hard enough? I often find with benchpress/bench pull that I train to exhaustion but the next day feel I could easily do it again (I don't though).

You don't have to train to exhaustion. It is detrimental to most goals.

maxf said:

2. Squats are killing me. I am using a bar, rather than machine but can barely squat any weight (I can bench and deadlift more), I also can't get very deep for fear of toppling over!
Is this just a case of practice making perfect or am I better off trying something else.

Stick with them, and do them correct as bales advises. Look here.
http://www.exrx.net/WeightExercises/GluteusMaximus...
Do the full squat arse to the ground. Or here
http://www.exrx.net/WeightExercises/GluteusMaximus...
At least parallel.
If you don't wish to get big, then don't eat

Hey bales, help out those newbies, get them training right;)

[Maxf]

Thanks for the tips/replies.

Went again this morning and tried squats with virtually no weight (olympic bar plus 20kg!) and found them much easier to do properly - certainly so my thighs were parallel to the ground. I feel I just need to get my muscles used to doing that movement.

I can't do full, ass to ground, squats with a bar but do these standing on a bosu ball unweighted - again to try and build some basic strength.

[CaptainSlow]

I'm surprise that you bench to exhaustion but are able to do the same the following day. What is your weight, sets and reps?

[Maxf]

CaptainSlow said:

I'm surprise that you bench to exhaustion but are able to do the same the following day. What is your weight, sets and reps?

Well, I don't train with anybody so don't train to utter exhaustion as I wouldn't want to drop the bar - I train until the last rep is very slow and hard. I also said I feel like I could do the same again - I havent actually tried it.

Today I did 3 sets of 10-12 reps at 80kg. I know it's not a lot by most standards, but I've only been going to the gym since August. I think I weigh about 85 kg - 13.5st.

[996 sps]

Some good advice here and maxymillion has summed it up well, if your banging out 10 reps fairly comfortable then your not going to feel doms, just ask someone to spot you in the gym and cut down your reps from 10 to between 6 and 8, up your weight and control the exercise throughout. If your not already put some flys in as well, doms is achieved on the eccentric phase of an exercise and flys hit the spot.

[Halb]

Technique, technique, technique!
http://stronglifts.com/how-to-squat-with-proper-te...
http://stronglifts.com/build-explosive-strength-ho...

First link is squat, 2ns is box squat. Lots of good tips.

[996 sps]

Halb said:

Technique, technique, technique!
http://stronglifts.com/how-to-squat-with-proper-te...
http://stronglifts.com/build-explosive-strength-ho...

First link is squat, 2ns is box squat. Lots of good tips.

Good links those but nothing helps more than instruction and demonstration in the gym.

[VinnyTheGolfMan]

With squat's, to be able to go heavy you have to get your technique right, and to get your technique right you have to go heavy.

[bales]

VinnyTheGolfMan said:

With squat's, to be able to go heavy you have to get your technique right, and to get your technique right you have to go heavy.

I don't think that is correct.

The more weight you have the more it accentuates any deficiencies you have and you end up compromising your technique just in order to complete the movement.

All imo anyway.

[Halb]

996 sps said:

Halb said:

Technique, technique, technique!
http://stronglifts.com/how-to-squat-with-proper-te...
http://stronglifts.com/build-explosive-strength-ho...

First link is squat, 2ns is box squat. Lots of good tips.

Good links those but nothing helps more than instruction and demonstration in the gym.

Very true. But in some gyms it is seriously lacking

As for going straight to heavy weight. I have recently started on Bill Starr's 5x5. With this technique you build up to a heavy weight with manageable weights where you can get your technique sorted and get all your muscles warm and moving in the right direction.

[996 sps]

bales said:

VinnyTheGolfMan said:

With squat's, to be able to go heavy you have to get your technique right, and to get your technique right you have to go heavy.

I don't think that is correct.

The more weight you have the more it accentuates any deficiencies you have and you end up compromising your technique just in order to complete the movement.

All imo anyway.

Exactly to get your technique right you may have to start with no weight, we start some people of wall slides just so they know what 90 degree at the hip and knee feels like, how to find pelvic neutral contract tva to assist the core. The fact that a 30 degree squat with feet slightly externally rotated will fire VMO then we ll progress them with holds or pulses, then we introduce them to the olympic bar if needs be.