Squats and Hamstrings
slay0r
Posts: 669 Member
Hey Guys,
I've just started doing stronglifts 5x5's but I'm struggling when it comes to Squats. According to 3 guys at the gym (all seperate) my form is pretty perfect (I can do a wider stance or one that's around my shoulder length) my problem is that my hamstrings are ridiculously tight/sore the next day. That was only my second session and I only used the bar pretty much so it worries me that if I put weight on it I'm going to cause some damage.
Are there any warmups I should be doing beforehand and will this just get better as I get used to it? I Really can't do my cardio now
I've just started doing stronglifts 5x5's but I'm struggling when it comes to Squats. According to 3 guys at the gym (all seperate) my form is pretty perfect (I can do a wider stance or one that's around my shoulder length) my problem is that my hamstrings are ridiculously tight/sore the next day. That was only my second session and I only used the bar pretty much so it worries me that if I put weight on it I'm going to cause some damage.
Are there any warmups I should be doing beforehand and will this just get better as I get used to it? I Really can't do my cardio now
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Replies
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Just keep at it. Even if sore, work out. The soreness will subside the more you squat. It is a good thing your hams are sore. Means you are engaging your posterior chain.0
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I think that it's because the rest of my legs are pretty ripped from cycling but my hamstring doesn't get worked that often, that's the only place I've got pain I can feel beyond normal.0
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I think that it's because the rest of my legs are pretty ripped from cycling but my hamstring doesn't get worked that often, that's the only place I've got pain I can feel beyond normal.
What, no hills in your area? JK. Then you have an imbalance that will be resolved with squatting, although it may take some time.0 -
I agree with working out when you are sore but, also try doing some runners stretches for your hamstrings. Personally, I have tight hamstrings and I had to get massages to help loosen them up and make sure I stretch before I do my squats and afterwards. You just have to listen to your body to know when you need to rest a day or so in between as your body adjust to the movement.0
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I like to warm up my legs for 5 mins on the spin bike and then do some high rep bodyweight only squats before squatting - but then you cycle to the gym so you should be fairly warm by the time you get there anyways.
Yeah, your hams will hurt a bit as you use a lot of stabilisers in squatting. If it worries you though, you could mix up squatting heavier on the smith machine now and then to take the hams and glutes out of it a bit. I'd probably throw some hamstring targeted moves into your routine too to bring them up to strength with your quads - stiff leg deadlifts are excellent for this!
Jay0 -
I think that it's because the rest of my legs are pretty ripped from cycling but my hamstring doesn't get worked that often, that's the only place I've got pain I can feel beyond normal.
What, no hills in your area? JK. Then you have an imbalance that will be resolved with squatting, although it may take some time.
Mate where I live is one of the flattest parts around, there's literally 4 hills on my 20 mile round trip and they're tiny.0 -
I like to warm up my legs for 5 mins on the spin bike and then do some high rep bodyweight only squats before squatting - but then you cycle to the gym so you should be fairly warm by the time you get there anyways.
Yeah, your hams will hurt a bit as you use a lot of stabilisers in squatting. If it worries you though, you could mix up squatting heavier on the smith machine now and then to take the hams and glutes out of it a bit. I'd probably throw some hamstring targeted moves into your routine too to bring them up to strength with your quads - stiff leg deadlifts are excellent for this!
Jay
I'm gonna avoid cycling on lifting days, some days I can barely move my legs I do myself in that much cycling, I'm on the limit too much to do both.
I figured it's just something I don't work as much so I'll look into doing a bit of extra work on it.0 -
I would keep at it and still squat even if you are feeling a bit sore. I just wouldn't up the weights as suggested in the 5x5 program until you hammys have caught up with the rest of your legs. If one part is weaker than others and you push too hard, that's the part that is going to break down first.
If you add isolation exercises on top of squatting 3xweek, you'll be over working the muscle and will probably do more harm than good so either substitute the squats for a hamstring exercise once a week, or just keep the weight on the squat static for a little while.
This is only my opinion though, and I'm not a qualified trainer. I'm sure niner or someone with some more specialist knowledge wouldn't mind sharing an opinion.0 -
May want to work on those hammies a bit. Pick up a yoga DVD. Some of them have real nice stretching (hatha) exercises. If that doesn't help just pick up a nice stretching routine from somewhere like bodybuilding.com and do it every day with or without any other exercise.
Here's a success story:
I went from 0 stretching and playing ice hockey (goalie). Basically the butterfly relies on a ton of muscles all over the lower body. To be effective you have to be incredibly flexible with the hips, abductors and hamstrings as well as glutes. I didn't do ANY stretching and just did light cardio. Then I started doing the Rushfit Stretching/Flexibility routine every day. After a couple of weeks my butterfly improved 50%, my movement was faster and more elegant and I was able to spread further than ever before.
Not only that but the soreness I experienced was minimized GREATLY.0 -
Almost everyones hamstrings are weaker in comparisson to their quads, one assistance added onto a established training programme isnt going to ruin the programme. Maybe add some stiff legged deadlifts, or good mornings http://www.jimwendler.com/2011/12/quad-dominant-or-hamstring-weak/0
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Sounds like I need to add stiff leg deadlifts into my routine. I don't mind doing that when I'm only doing 3 compound exercises per session.0
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Almost everyones hamstrings are weaker in comparisson to their quads, one assistance added onto a established training programme isnt going to ruin the programme. Maybe add some stiff legged deadlifts, or good mornings http://www.jimwendler.com/2011/12/quad-dominant-or-hamstring-weak/
Both very good exercises, I perfer the stiff legged deadlifts. I am on stronglifts as well, I came into it from endurance running and had very dominant quads. I stalled out at around 165 due to my hamstrings and my core being weak. I started throwing in a 3x8 of SLDL immediately following my standard deadlifts and within 3 weeks Ive added another 20 lbs to my squat.
BIGGEST thing I have learned from stronglifts 5x5, if you want to make big strength gains and not stall out at low weights, make sure you eat big. Im averaging around 3,000 cals a day now and not gaining weight but my lifts are finally going up again when they were stagnant for months. eating @ maintenance or below.0 -
i had the same issues when i started, did a little stretching daily for 3 weeks. also after 3 weeks of doing squats twice a week i didnt get any sort of doms etc anymore. before that i was walking like i was constipated all the time. keep at it and it gets easier and your recovery goes up very quickly0
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what nymph said . i do 2 sets of stiff legged just as a warm up light weight .Almost everyones hamstrings are weaker in comparisson to their quads, one assistance added onto a established training programme isnt going to ruin the programme. Maybe add some stiff legged deadlifts, or good mornings http://www.jimwendler.com/2011/12/quad-dominant-or-hamstring-weak/0 -
Did my 2nd session last night. Felt like I absolutely killed myself then needed to get somewhere fast so I did a 6/7 mile round trip sprint on my bike, the combo of squats and that should have made it so I could barely walk today but to be honest they feel better than they did yesterday when I hadn't been to the gym since monday :S0
