Lifted too much
Lois_1989
Posts: 6,410 Member
Hello, this may sound bizarre but I started at a new gym and started a lifting program (New Rules of Lifting). I have previously done Body Pump so lifting isn't new to me. But I had never used a women's Olympic bar so I didn't take this weight into consideration. I also never noticed the weights were in Kg's instead of lbs until the end of my second set of squats. I know, you must be thinking 'How did you NOT notice you doubled your weights' but I think it was a mixture of joining a new gym, with new people, I'm quite a shy person and not overly confident and my brain must have just not registered.
SO my question is, I know for a fact my legs are going to be in a lot of pain tomorrow and I wondered if anyone has any post-workout hints or tips lowering the amount of pain I am going to be in tomorrow. I have already eaten as much protein as I dare and well as a protein shake and I know to drink plenty of water but i didn't know if anyone had any other ideas?
Obviously this is going to be a painful lesson learnt for next time, I already feel stupid for making such a silly mistake, please be gentle. :flowerforyou:
SO my question is, I know for a fact my legs are going to be in a lot of pain tomorrow and I wondered if anyone has any post-workout hints or tips lowering the amount of pain I am going to be in tomorrow. I have already eaten as much protein as I dare and well as a protein shake and I know to drink plenty of water but i didn't know if anyone had any other ideas?
Obviously this is going to be a painful lesson learnt for next time, I already feel stupid for making such a silly mistake, please be gentle. :flowerforyou:
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Replies
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Use the muscles as much as you can. Stretch them, foam roll them, walk them. They get sore when they tighten up, so try to keep them loose as much as possible. Even tomorrow if/when they are sore, stretch them, roll them, use them.0
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will do! before bed and when I wake up plus all in between.
Thank you!0 -
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If you were able to do that much weight over your normal routine, you probably weren't lifting as much as you should have been under that program.0
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I have previously done Body Pump so lifting isn't new to me. :
I hate to sound like a dick but this made me laugh pretty hard.
I wouldn't really call body pump lifting as much as I would call it cardio/endurance work.
Lifting for strength is new to you. That's why you are so sore. Just roll with it. It'll get easier as you gain experience and get stronger. I like to soak in a hot bath before stretching/foam rolling when I get super sore.
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If you were able to do that much weight over your normal routine, you probably weren't lifting as much as you should have been under that program.
To be honest, I was surprised I managed to finish it! I totaled it up to squatting about 44lbs (20Kg) which I would NEVER think that I could do. Depending on the pain tomorrow I might be convinced to continue with it. I'm just nervous about waking up tomorrow
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I have previously done Body Pump so lifting isn't new to me. :
I hate to sound like a dick but this made me laugh pretty hard.
I wouldn't really call body pump lifting as much as I would call it cardio/endurance work.
Lifting for strength is new to you. That's why you are so sore. Just roll with it. It'll get easier as you gain experience and get stronger. I like to soak in a hot bath before stretching/foam rolling when I get super sore.
I meant that as in the techniques of lifting and stuff, but I get what you mean. I'll admit I've never done strong lifts, I know it is heavier and less reps I didn't mean for it to be THAT heavier
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I did my first day of NROLFW on Monday, and my quads are killing me!!!
Ouch. Day 2 will be tomorrow. I did walk yesterday for 45 minutes, had hoped that would loosen them up but they are still just as tight today. My plan was NROLFW with some walking and one day of Cardio (Wednesdays, so today). I haven't decided if I can keep that plan or not, not sure if my legs are up to Zumba for an hour tonight or not. Heaven help me if there are any squats tonight! 0 -
blankiefinder wrote: »I did my first day of NROLFW on Monday, and my quads are killing me!!! Ouch. Day 2 will be tomorrow. I did walk yesterday for 45 minutes, had hoped that would loosen them up but they are still just as tight today. My plan was NROLFW with some walking and one day of Cardio (Wednesdays, so today). I haven't decided if I can keep that plan or not, not sure if my legs are up to Zumba for an hour tonight or not. Heaven help me if there are any squats tonight!
Ah, I intend on lifting Mon, Wed and Fri and swim Thurs and Sunday. I will definitely be swimming tomorrow and then I'll see how it goes. Out of curiosity how much do you lift on squats? Just so I can gauge myself. I am thinking 20kgs is a bit too much, to start with anyway. Lol0 -
Body weight
Beginner here!!
edited to add:
My plan is NROLFW Mon, Thurs, Sat., Walk Tuesday, Friday, and Zumba Wednesday. Sundays off most weeks.0 -
Right now I'm back squatting around 200 but I want to get up to 300 soooo bad0
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smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?0 -
Doesn't New Rules program weight for you? If not, start with the bar. Get your form down, then do small increments of weight each week.0
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smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
20kg (44 lb) is a good place to start because it is the weight of a standard (7 foot) Olympic bar.
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I started squatting with the empty (45 lb) bar and added 5 lbs at a time. You'll catch on fast, but do focus on good form.0
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Doesn't New Rules program weight for you? If not, start with the bar. Get your form down, then do small increments of weight each week.
Yea, that's what he suggests. But as I wasn't a novice I thought I would start with some extra weight. But I haven't 'lifted' weights for about a year, so I was trying to take into account loss of strength, which apparently wasn't much to start with, going by how much @smalltown_princess can squat. Lol I feel like a massive wuss now.0 -
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smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
You should be following your program as it is written.0 -
KarenJanine wrote: »smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
20kg (44 lb) is a good place to start because it is the weight of a standard (7 foot) Olympic bar.
Okay, so I have to man up basically... that's an insight right there. lol0 -
STRETCH!!!! Soak in a warm Epsom salt bath. STRETCH SOME MORE!!!!!0
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Well I started with the bar like everyone else but that was about 2 years ago now! I just backsquat everyday. Even if it's just a few reps it keeps the muscles working so you never move backwardsmalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
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smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
You should be following your program as it is written.
Uhh, not so much a personal program written specifically for me. I'm going on a book and past experience (which as it turns out is USELESS for this, the 'experience' not the book. I thought the book was quite good)0 -
smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
You should be following your program as it is written.
Uhh, not so much a personal program written specifically for me. I'm going on a book and past experience (which as it turns out is USELESS for this, the 'experience' not the book. I thought the book was quite good)
Follow your program as it is written.
You are in no place to freestyle. Experience wise, or education wise.
In case I need to be more clear. Follow the book. You have chosen that as your program. Therefore it is, "your program."0 -
KarenJanine wrote: »smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
20kg (44 lb) is a good place to start because it is the weight of a standard (7 foot) Olympic bar.justcat206 wrote: »I started squatting with the empty (45 lb) bar and added 5 lbs at a time. You'll catch on fast, but do focus on good form.
Thank you both for the info! I think I'm going to do this if its a good starting point.0 -
KarenJanine wrote: »smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
20kg (44 lb) is a good place to start because it is the weight of a standard (7 foot) Olympic bar.
+1.
However, there's nothing wrong with starting with freeweights on your shoulders at lower weights. I was hurting myself doing squats with crappy form, so I went down to using 10 lbs on each shoulder (total: 20 lbs) and then 15 lbs on each shoulder, then 20. As soon as I hit 20 lbs on each shoulder, I went back to using the bar.
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smalltown_princess wrote: »
Well I started with the bar like everyone else but that was about 2 years ago now! I just backsquat everyday. Even if it's just a few reps it keeps the muscles working so you never move backwardsmalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
You back squat consecutively for 2 years everyday?
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smalltown_princess wrote: »Right now I'm back squatting around 200 but I want to get up to 300 soooo bad
WHAT! Ok... so maybe I should be starting at 20Kg? Or more? You lady have baffled me. 200?! I think I'm going about this the wrong way. What did you start on?
You should be following your program as it is written.
Uhh, not so much a personal program written specifically for me. I'm going on a book and past experience (which as it turns out is USELESS for this, the 'experience' not the book. I thought the book was quite good)
Follow your program as it is written.
You are in no place to freestyle. Experience wise, or education wise.
In case I need to be more clear. Follow the book. You have chosen that as your program. Therefore it is, "your program."
Fair play. I've read the book twice and I shall read it again. And as everyone has said, start with the empty bar and work up.
Topic has slightly deviated, but it has really opened my eyes.0 -
It helps to have a sheet of paper and pen.
While you are reading, write out what it says your lifting will be, and the beginning weights you are supposed to use.0
This discussion has been closed.
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