Aches and pains!

Barrera1010

So have I have been training hard and heavy consistantly for a year. My squat weight started to go up. My form is really good. How can I diminish some of the aches? Rest? Lighter weight? Supplements?

Chieflrg

Don't grow older or get stronger.

It just part of the game. If you lifts get heavier progressively, then joints/tendons/muscles are going to get whiney.

Proper programming for the individual by a experienced coach is one of the great benefits. Though if you are just running a cookie cutter program or winging it, experience or lifting partners will have to be your guide.

Proper rest is a key component to training.

Improving form is always beneficial for pain as well strength.

Lighter weights can help if it's properly programed. Such as utilizing this for squats as an intermediate lifter.

M- 4-6 sets of 5s @volume intensity
W- light recovery 2x5 (10% of Monday)
F- heavy set of 5

Wednesday light day will actually help with pain, stiffness of volume day while aiding with recovery, yet not adding a lot of stress while your body still recovers for Friday's heavy day so you can continue to progress on a weekly basis.

As far as legal suppliments, creatine monohydrate is the only thing worth your money.
If you happen to be taking protien powder, check the nutritional as it may already be part of it.

Good luck.

TavistockToad

Enough protein, enough rest and deloads, a reasonable deficit with diet breaks.

canadianlbs

depends what's aching. joints or just doms?

or maybe it doesn't depend. if you feel consistently beaten up and it feels more like an overall thing than any specific body zone, then a rest week or a deload might give your body a chance to catch up.

especially if you really have gone hard and heavy for an entire year without taking a break.

Jthanmyfitnesspal

I'm getting to be a pretty achy old dude. One thing that is amazingly helpful is warming my body up on off days. In other words, go for a walk, swim, do a little light cycling or jogging on recovery days. If you do it early in the day, you feel better all day. Exception: if something is really torn or aggravated. This primarily applies to muscle soreness.

midlomel1971

Find a Fountain of Youth and jump in? :-) Seriously, I'm not sure what the answer is. I'm 46 and I lift every other day and do cardio/HIIT on off days. Back in the day this would leave me feeling energized and refreshed. Now. I'm constantly tired, my hips throb, my back is killing me...I think it's all age related. I'm not sure if there is anything I can do. I'm trying to be better about stretching.

toddandwendy3

Peppercorns and Tumeric extract. Really...it helps...google it.

canadianlbs

midlomel1971 wrote: »

Find a Fountain of Youth and jump in? :-) Seriously, I'm not sure what the answer is. I'm 46 and I lift every other day and do cardio/HIIT on off days. Back in the day this would leave me feeling energized and refreshed. Now. I'm constantly tired, my hips throb, my back is killing me...I think it's all age related. I'm not sure if there is anything I can do.

dial down the intensity ? lifting AND hiit is a hell of a lot. it doesn't leave room in between either thing for your body to fix itself up.