Handling after-workout, 2-day soreness
TaffyBranwyn
Posts: 35 Member
I'm a newbie to working out... couple of months.
I do 50 squats/day, split up throughout the day... 10 here, 10 there so I don't injure myself.
Built up to using 10-lb weights... began with none, then 2, then 5, then when too easy, went to 10.
I also built up to 50 squats... began with just 5/day.
I do a basic squat, not too deep, with the weights resting on my thighs & nothing more complex than that, yet. I want to get used to these for awhile before I begin deeper and/or different types of squats.
After 4-5 days in a row, my legs are very sore, so much so that I have to take off 2-days as I'm walking a bit stiffly & have to slowly push myself up with my arms each time I stand... I look like your old grandma trying to get up... it's not painful at all... just stiff & sore. If I try to do squats during those 2-days, my legs fail me & I can't get up without putting the weights down & pushing myself up. Again, no pain, just weakness, stiffness, sore.
BTW, for the 4-5 days, there is no soreness at all... it begins that following day when I wake up. Also, it's been that way all along, even when I was using no weight & doing far less/day.
My q's are:
1. Do I just continue doing the same & take off 2-days when I need it? It seems to me, if I can do them that day, that's good & when my body says stop, I stop. Logical, right? And, building muscle does require a bit of soreness, if I'm correct.
2. Do I decrease the amount of squats or weight? Or, do them without weight?
3. Should I separate workout days & do squats every other day?
BTW, this happens no matter which exercise I do. If I'm doing mild Hatha yoga or stretching, I get sore after 4-5 days in a row, too. Is it that I'm just new to exercising?
Thank you very much!
I do 50 squats/day, split up throughout the day... 10 here, 10 there so I don't injure myself.
Built up to using 10-lb weights... began with none, then 2, then 5, then when too easy, went to 10.
I also built up to 50 squats... began with just 5/day.
I do a basic squat, not too deep, with the weights resting on my thighs & nothing more complex than that, yet. I want to get used to these for awhile before I begin deeper and/or different types of squats.
After 4-5 days in a row, my legs are very sore, so much so that I have to take off 2-days as I'm walking a bit stiffly & have to slowly push myself up with my arms each time I stand... I look like your old grandma trying to get up... it's not painful at all... just stiff & sore. If I try to do squats during those 2-days, my legs fail me & I can't get up without putting the weights down & pushing myself up. Again, no pain, just weakness, stiffness, sore.
BTW, for the 4-5 days, there is no soreness at all... it begins that following day when I wake up. Also, it's been that way all along, even when I was using no weight & doing far less/day.
My q's are:
1. Do I just continue doing the same & take off 2-days when I need it? It seems to me, if I can do them that day, that's good & when my body says stop, I stop. Logical, right? And, building muscle does require a bit of soreness, if I'm correct.
2. Do I decrease the amount of squats or weight? Or, do them without weight?
3. Should I separate workout days & do squats every other day?
BTW, this happens no matter which exercise I do. If I'm doing mild Hatha yoga or stretching, I get sore after 4-5 days in a row, too. Is it that I'm just new to exercising?
Thank you very much!
1
Replies
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Take rest days in between. Rest is important for your muscles!4
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There are pros and cons of squatting everyday. You are getting stronger but you are not giving your body time to rest. Your muscles need time to recover. Maybe try squatting on alternate days.5
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ISweat4This wrote: »There are pros and cons of squatting everyday. You are getting stronger but you are not giving your body time to rest. Your muscles need time to recover. Maybe try squatting on alternate days.
This.1 -
Squat every other day, decrease the reps and increase the weights.1
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Okay, beautiful, All... it's unanimous. Thank you so much for your replies. I'll switch to every other day & see how that goes. Cheers.2
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Just wanted to update. Since Mon, I've just exercised every other day & so far, so good. Strangely, I'm sore all the time now... not so that stiffness inhibits my movement, like before, just that I notice an overall soreness all the time.
I'll just keep at it at the same pace & see how it goes for the month. Then I'll assess if I can move forward & add in other exercises. Right now, I feel if I do, I'll regret it.
Thank you again.0 -
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I squat three days a week, and my legs are always sore. That does not keep my from increasing the weight. As long as you are resting and using proper form.2 -
Google DOMS and foam rolling2
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I squat three days a week, and my legs are always sore. That does not keep my from increasing the weight. As long as you are resting and using proper form.
Thank you for clarifying, CG. Having never lifted weights or done squats, for some reason I thought once over the muscle learning hump, pain no longer happened, like beginning with short walks & building up to long ones.
But, here's the thing. Now that I'm only doing squats every other day, I can't do as many & although I'm not experiencing the same kind of soreness, I am still stiff AND significantly weaker. It's really an effort to do half of what I normally do, so that's what I'm doing... I've decreased from 50-70 to 30 only & bumped down from 5-10 lbs to only 5's. I'm too weak to use the 10s, all of a sudden.
I'm a little frustrated. Would you suggest just doing what I can & continuing with the same schedule with the bumped down weight? I'll also do stretching & hatha yoga more... I only do that twice/wk, but it seems like I'd most benefit from easing those tightened muscles.
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Google DOMS and foam rolling
From Wiki: "Delayed onset muscle soreness is one symptom of exercise-induced muscle damage. The other is acute muscle soreness, which appears during and immediately after exercise." And,
"Delayed onset muscle soreness can be reduced or prevented by gradually increasing the intensity of a new exercise program... Soreness can theoretically be avoided by limiting exercise to concentric and isometric contractions."
Thank you, NWine. The above makes me feel as if it's saying I"m doing too much. Honestly, I can't think of anything less to do... 50 squats spread throughout the day isn't much at all. I'm a bit stuck as to whether I should drop the # of squats or perhaps do them sans weight or both.
I have a foam roller, but since it's the tops of my thighs that get stiff & sore, not the back, I'll have to figure out how to roll that area. I'll search for a few YTube vids.
I was using Joyce Vedra's books to begin, but even her beginner's routine felt like it was too much for me... just far too many exercises. She says nonsense, push through it. I'm kind of stuck now & am unsure which way to proceed.
Tomorrow, I'll begin walking more (in place of squats), will do stretching/yoga 3-times/wk & maybe squat twice/wk. I can't think of what else to do & definitely don't want to stop. If you have any other suggestions, I'm all ears.
Thank you Everyone!0 -
I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible3 -
FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
1 -
FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
Do you have any weights heavier that the 10lb? If you can lift the 10lb for more than 1 rep then it wouldn't be your 1 rep max. There are calculators on the web that can calculate your one rep max from the highest weight you can lift for any number of reps, but the more reps you can manage at that weight the more inaccurate the result. So really you want to try and find the highest weight you could lift for 2 or 3 reps rather than 6+. You then use that calculated number to work out what you should be lifting for each of light, medium and heavy.
So if you can manage 10 squats with 20lb (2x10lb) (I'm assuming you're using a weight per hand) then your calculated 1rm is 27lb (remember not that accurate with so many reps) and you work your percentages from that number.
Unfortunately as you're limited to the 2lb, 5lb and 10lb there's not a lot in terms of progression you can do. I would probably stick to the 10lb weights for now and reduce the number of squats and then steadily increase while looking in to getting hold of some heavier weights, maybe in the form of kettlebells (great for goblet squats but buy the metal rather than the big plastic ones, once the plastic ones get about 8kg they get too big to hold comfortably for goblets).
As to the working to failure, when I'm doing AMRAP I don't actually go to failure, (except deadlifts), I keep going until I feel I can't do any more without compromising form, so there's generally at least one left in the tank.
eta : DOMS, I tend to get this when I've worked extra hard in a class (or when my PT decides we're going to torch one particular body part, last week was squats with near enough 1000 in the week, this week it was upper body). The best *cures* are to stay active, plenty of stretching, epsom salt baths, drinking plenty of fluids and for me at least eating plenty of bananas. I squat near enough 6 days a week and find basic squats now don't cause much in the way of DOMS, but then there are some nasty variations that can have me doing the cowboy walk the next day.
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Do you have any weights heavier that the 10lb? If you can lift the 10lb for more than 1 rep then it wouldn't be your 1 rep max. There are calculators on the web that can calculate your one rep max from the highest weight you can lift for any number of reps, but the more reps you can manage at that weight the more inaccurate the result. So really you want to try and find the highest weight you could lift for 2 or 3 reps rather than 6+. You then use that calculated number to work out what you should be lifting for each of light, medium and heavy.
So if you can manage 10 squats with 20lb (2x10lb) (I'm assuming you're using a weight per hand) then your calculated 1rm is 27lb (remember not that accurate with so many reps) and you work your percentages from that number.
Hi, FFly. Thank you for taking your time to answer all my inane q's!
Okay, I'm completely lost in lingo & calculations. I could never be accused of being a math whizz, but I seriously don't know how you got 27-lb from 10 squats @ 20-lbs. I'm feeling pi-deficient & frustrated. Beyond that, if I say I'm hurting with all I explained above, I still don't understand why it's suggested I lift heavier weights or do more reps to the point where I can't do more? As far as going passed what is my max... I currently find it difficult to do any squats at all (with weights rested on my thighs), as I'm so sore all the time, 24/7. It's not pain as in something is pulled or hurt, it's just constant stiffness & soreness & it's making me very cranky after a week of it sans relief... & I'm not going to take drugs (aspirin, ibuprofin) to counteract that (which was suggested by a personal trainer I recently asked), due to allergies & well, I don't think it's normal to take meds in order to exercise.
I swear I feel better if I do 50/day for 4-5 days 'til I can't move... at least for those 4-5 days, I don't feel stiff or sore. It's that following day my legs fold under me like a newborn fawn. Now, skipping days all the time, I am sore & stiff every moment of everyday... not to the point where it inhibits movement, as long as I stretch. But, I'm getting awfully cranky walking about hurting all day long & I think it might be affecting my sleep. I'm unsure, but I never wake up at night & I am now 2-4 times/nt.
In 2-mos time, I'm stunned I can't get passed this hump.Unfortunately as you're limited to the 2lb, 5lb and 10lb there's not a lot in terms of progression you can do. I would probably stick to the 10lb weights for now and reduce the number of squats and then steadily increase while looking in to getting hold of some heavier weights, maybe in the form of kettlebells (great for goblet squats but buy the metal rather than the big plastic ones, once the plastic ones get about 8kg they get too big to hold comfortably for goblets).
I'm moving again soon & literally purging all of my possessions, save for what can fit in my car. So, as far as weights, I've got what I've got, so I'll have to work with it.As to the working to failure, when I'm doing AMRAP I don't actually go to failure, (except deadlifts), I keep going until I feel I can't do any more without compromising form, so there's generally at least one left in the tank... but then there are some nasty variations that can have me doing the cowboy walk the next day.
I already am at the point where I can't do 1 more, that's why I do 10 & stop, then return later to do 10 more. Since I began breaking up days, I now can't lift the 10s & am using 5s, as I said above. I'm doing a straightforward, basic squat & don't feel I can do more than that now... my knees hurt if I get too fancy. And, I am doing the cowboy walk everyday... so, common sense is telling me I need less.
Seriously, maybe I should use the 5-lbs & do 10/day, increasing 1 per day... no days off. Does that sound like a way to ease me into doing higher weights & more reps?0 -
FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
I'm confused, are you including the weight of the bar? It's pretty straight forward, if your one rep max(the max you can lift once) is 100lbs then you're going to do 3 sets of 5 at 65lbs and then a set of as many reps as possible, not to failure, I usually leave 1 in the tank.
As far as the 3x15 and 5x5 it's just whatever you can do for 3 sets of 10 or 5 sets of 5, so you're really pushing to get that last rep in.
Edit: spelling1 -
FatWithFatness wrote: »FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
I'm confused, are you including the weight of the bar? It's pretty straight forward, if your one rep max(the max you can lift once) is 100lbs then you're going to do 3 sets of 5 at 65lbs and then a set of as many reps as possible, not to failure, I usually leave 1 in the tank.
As far as the 3x15 and 5x5 it's just whatever you can do for 3 sets of 10 or 5 sets of 5, so you're really pushing to get that last rep in.
Edit: spelling
What's confusing about 10 lb dumbells?
2 -
stanmann571 wrote: »FatWithFatness wrote: »FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
I'm confused, are you including the weight of the bar? It's pretty straight forward, if your one rep max(the max you can lift once) is 100lbs then you're going to do 3 sets of 5 at 65lbs and then a set of as many reps as possible, not to failure, I usually leave 1 in the tank.
As far as the 3x15 and 5x5 it's just whatever you can do for 3 sets of 10 or 5 sets of 5, so you're really pushing to get that last rep in.
Edit: spelling
What's confusing about 10 lb dumbells?
Because 10lbs isn't a 1RM.0 -
FatWithFatness wrote: »stanmann571 wrote: »FatWithFatness wrote: »FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
I'm confused, are you including the weight of the bar? It's pretty straight forward, if your one rep max(the max you can lift once) is 100lbs then you're going to do 3 sets of 5 at 65lbs and then a set of as many reps as possible, not to failure, I usually leave 1 in the tank.
As far as the 3x15 and 5x5 it's just whatever you can do for 3 sets of 10 or 5 sets of 5, so you're really pushing to get that last rep in.
Edit: spelling
What's confusing about 10 lb dumbells?
Because 10lbs isn't a 1RM.
IF you say so.
2x 10lb dumbells. it's her 1RM. Mostly because that's all the weights she owns.1 -
stanmann571 wrote: »FatWithFatness wrote: »stanmann571 wrote: »FatWithFatness wrote: »FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
I'm confused, are you including the weight of the bar? It's pretty straight forward, if your one rep max(the max you can lift once) is 100lbs then you're going to do 3 sets of 5 at 65lbs and then a set of as many reps as possible, not to failure, I usually leave 1 in the tank.
As far as the 3x15 and 5x5 it's just whatever you can do for 3 sets of 10 or 5 sets of 5, so you're really pushing to get that last rep in.
Edit: spelling
What's confusing about 10 lb dumbells?
Because 10lbs isn't a 1RM.
IF you say so.
2x 10lb dumbells. it's her 1RM. Mostly because that's all the weights she owns.
She states in her original post that she's doing sets of 10 first with 2, then 5, then 10... that would make her 1RM 27lbs.0 -
stanmann571 wrote: »FatWithFatness wrote: »stanmann571 wrote: »FatWithFatness wrote: »FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
I'm confused, are you including the weight of the bar? It's pretty straight forward, if your one rep max(the max you can lift once) is 100lbs then you're going to do 3 sets of 5 at 65lbs and then a set of as many reps as possible, not to failure, I usually leave 1 in the tank.
As far as the 3x15 and 5x5 it's just whatever you can do for 3 sets of 10 or 5 sets of 5, so you're really pushing to get that last rep in.
Edit: spelling
What's confusing about 10 lb dumbells?
Because 10lbs isn't a 1RM.
IF you say so.
2x 10lb dumbells. it's her 1RM. Mostly because that's all the weights she owns.
Are you *kitten* me? Do you really not know what a 1rm is or are you pulling this semantic *kitten* because you just don't like FWF?
Let me make this easy for you. Read this: https://en.wikipedia.org/wiki/One-repetition_maximum
It both defines 1RM and tells you different methods of calculating it. At no point does it say, "Or like you know....whatever weights you own."
ETA: If you've got legit beef with FWF, that's cool. But at least have the balls to admit it man.0 -
stanmann571 wrote: »FatWithFatness wrote: »stanmann571 wrote: »FatWithFatness wrote: »FatWithFatness wrote: »I would consider doing 3 days a week, heavy, medium, and light.
EXAMPLE:
Monday heavy: 3x5 and 1xAMRAP* (starting at 65% of your 1 rep max and increasing the weight by 2.5% each week if you get more than 8 and down 2.5% the next week if you get less than 5, between 5-8 you keep the weight the same). Until you work up to 85%, then you could deload for a week (volume, not intensity, do heavy sets of doubles or triples), then test the following week and start over after that.
Wednesday - light 3x10 (could be a different type of squat, front, box, or Zercher for example).
Friday - medium 5x5
For soreness, I find the best thing is to just keep moving and stretching.
*AMRAP = As Many Reps As Possible
FWF, thank you for replying & for your help. I'm going to repeat this back, as I'm a newbie to weights, so want to ensure I understand. As a note, I have 2 10-lb, 2 5-lb & 4 2-lb hand weights.
Mon, 10-lb weights. 3 sets of 5 reps & then work to failure.
Wed, 2-lb weights. 3 sets of 10 reps.
Fri, 5-lb weights. 5 sets of 5 reps.
As to the calculations (& to make corrections to the above routine), beginning with 65% of 1 rep max (which is my 10-lb weight, cuz that's the max I can lift, right?) = 6.5-lbs. So, for the heavy day, I should begin with 6.5-lbs for 1-wk, rather than 10, then increase to approx 6.66-lbs (2.5%). Now I'm lost... with the <5 or 5-8... what is that referring to?
My additional q's would be:
* Isn't working to failure not good? I've heard that it can result in injury.
* Why am I doing the 2.5 increase with the heavy day only? Or, am I increasing all weight by 2.5%/wk?
Thank you again for your time!
I'm confused, are you including the weight of the bar? It's pretty straight forward, if your one rep max(the max you can lift once) is 100lbs then you're going to do 3 sets of 5 at 65lbs and then a set of as many reps as possible, not to failure, I usually leave 1 in the tank.
As far as the 3x15 and 5x5 it's just whatever you can do for 3 sets of 10 or 5 sets of 5, so you're really pushing to get that last rep in.
Edit: spelling
What's confusing about 10 lb dumbells?
Because 10lbs isn't a 1RM.
IF you say so.
2x 10lb dumbells. it's her 1RM. Mostly because that's all the weights she owns.
Not to mention she's doing > 250 reps a week, that's a lot of volume, she would yield better results if she lowered the volume and increased the intensity.0 -
OP, before this turns into a dumpster fire, there are a lot of different ways to skin this cat, mine may not be the best option for you, I prefer undulating periodization and sub maximal training to increase strength because that's what fits my goals, one of which is to be as efficient as possible with my time in the gym, because I have a life outside of the gym.
Which is why I stated "I would consider doing 3 days a week, heavy, medium, and light."0 -
I think everything is getting way too complex here.
@150to123 you have a set of Dumbbells that consist of 2 x 2lbs, 2 x 5lbs, and 2 x 10lbs. You are getting DOMS and maybe other pain consistently doing the exercise routine that you have been doing- especially doing high rep squat sets throughout the day.
I think that sums it up.
Take a step back and find a routine you can follow every other day. You can have a good fast walk ( or a swim etc) on the off days.
If you have to spend time getting form correct, and basically strengthening using just your body weight, do that.
I liked using the HasFit beginners dumbbell routine on YouTube, and Nerdfitness bodyweight routine, but there are plenty other programmes available.
Both are simple and will help you build the strength to transfer to a lifting routine. I followed with the AllPro barbell programme.
Cheees, h.
Sorry if I have miss read and you are looking for something more complicated.3 -
middlehaitch wrote: »I think everything is getting way too complex here.
I liked using the HasFit beginners dumbbell routine on YouTube, and Nerdfitness bodyweight routine, but there are plenty other programmes available.
Very helpful, Middle, cheers. I'll leave the weights & squats alone for now.
Those programs look great... I'll sift through & find some of the beginner routines.
This is great info, thank you again!1 -
Update... I'm doing fine having built up to 30 air squats/day, no weights. No pain, no stiffness. I had to wait 1-1/2 wks for all the pain to leave, before I began more slowly. I've also begun walking on the treadmill, 2-mi/day, 30-min, 10-30% incline. I feel fine, but the treadmill beeped furiously that my heart rate was 208. Upon searching, it looks like I should be 160-180. Still, no stiffness, soreness or any negative side effects afterwards & I do change the incline & speed throughout the walk. I'll tone it down a bit.
So, I'll continue with air squats, no weight... working up to 50 before I add a couple of pounds of weight. With treadmill, I'll just walk at 0% incline, until I'm used to it. I don't live in a safe 'hood, so cannot walk the property... it's treadmill or jumping about like Iggy Pop at home in the living room.
Seems to be working, I feel great, have no stiffness or soreness (in fact, 1 treadmill "session" eliminated ALL my low back pain) & am also glad I'm moving out of state in 99 days.0 -
Sorry, I haven't checked this thread for awhile and my response to you follow up question might be unneeded, but here is the reason:
1. Squat every other day instead of every day to give your muscles time to recover.
2. You're doing a lot of squats right now. Volume and weight are inversely related. The more you do, the less weight you can use. By decreasing volume you can increase weight.
3. Choose a weight you can do 8-10 reps in 3 separate set with rest in between. This gives you 30x3=90 reps per week, instead of 50x7=350 reps per week. That should make you less sore.
4. Increasing weight from 10 to 12 or 15 lbs while decreasing volume should not result in injury if you use proper form. Stop before you hurt yourself.
5. Generally speaking, slightly heavier weights will help you progress faster.
Hope that helps. Good for you for getting started.0 -
Why are you squatting with holding the dumb bells on your thighs?1
This discussion has been closed.
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