Heavy Lifting Has Gotten Me Uncomfortable!!!

If its your first weak or two you need to be doing really really light weights and add weight each workout. So when you start out it has to be ridiculously easy. You will keep adding weight and not be training to failure.

I prefer Starting Strength to SL. On that you do 3 sets of 5 not 5 sets of 5. Many people, especially older 5x5 3 times a week is too much volume.

There are alot of variables to consider as mentioned above me by _errata_. Its best to focus on 1 thing at a time. I'm assuming you are concentrating on strength. To do that you need enough protein, enough water, and excess calories over maintenance. Medhi mentions the rest between sets and alot of good stuff on his site.

That is the feeling of weakness leaving the body.

1) How many grams of protein do you consume per day? I aim for 113 as that's my estimated LBM. Most going under though like 90-100g a day.
2) What is your body mass? 150-155lbs total, estimate of 113LBM, 23% BF
3) How much water do you consume? Not enough! 2 coffees and one drink of water a day in the form of flavoured water.
4) What lifts do you do each week? (Include set/rep count along with frequency per week)
Strong Lifts 5x5 three times a wee
Work out A
Squats 5x5
OHP 5x5
Deads 1x5
Work out B
Squats 5x5
BPress 5x5
Barbell Rows 5x5
5) How much sleep do you get each night? 8-9 hours
6) What cadence do you use when you lift the weight? (how fast does it take you to do one rep)

slow and steady. i dunno........

That is the feeling of weakness leaving the body.

1) How many grams of protein do you consume per day? I aim for 113 as that's my estimated LBM. Most going under though like 90-100g a day.
2) What is your body mass? 150-155lbs total, estimate of 113LBM, 23% BF
3) How much water do you consume? Not enough! 2 coffees and one drink of water a day in the form of flavoured water.
4) What lifts do you do each week? (Include set/rep count along with frequency per week)
Strong Lifts 5x5 three times a wee
Work out A
Squats 5x5
OHP 5x5
Deads 1x5
Work out B
Squats 5x5
BPress 5x5
Barbell Rows 5x5
5) How much sleep do you get each night? 8-9 hours
6) What cadence do you use when you lift the weight? (how fast does it take you to do one rep)

slow and steady. i dunno........

There are a few things that stand out to me.

1) You could be over-training. A muscle that has been damaged requires at least a week to repair, and that is if you have good genetics. Based on the workout you have above, it looks like you are hitting squats 3 times a week. That is a recipe for disaster in my opinion. Your goal should be to lift just enough to trigger muscular hypertrophy. You grow outside of the gym with rest and proper nutrition. My recommendation is to hit each muscle once a week and no more.

2) Drink more water. When you workout, you will have a lot of waste products in your muscles that can get in the way of recovery. Proper hydration allows you to escort waste products out of the body. Depending on your muscle fiber type, your muscle could consist mostly of water and glycogen. Staying hydrated will actually improve your strength and help you recover faster if you are dehydrated.

3) Cadence is important. Cadence is basically how long it takes you to do a rep, in a nutshell. People who have bad form, have a faster cadence. They jerk the weight around and put themselves at a greater risk of injury. Recommendation: Take 3-5 seconds on the positive part of the lift and 5 seconds on the negative part of the lift. Most people bang out their sets in less than 10 seconds. I have one effective set that takes 70 seconds and always results in failure. Proper cadence leads to a longer time under tension, which has been shown to result in greater protein synthesis markers after a workout.


If those things don't work for you, you should consider a different routine that works for you. I recommend minimalist HIT (High Intensity Training). These videos describe a basic hit routine:
http://www.bodybuilding.com/fun/dorian-yates-blood-guts-6-week-trainer.htm

OMG, ever since Wednesdays session and Friday's on top of it, my body is soooo sore! Stiffness in neck and upper back and getting head aches too. OMG Im just trying to stay on track wit SL and get some results!!! Any one else get these side effects from lifting heavy? If so, is there anything to do to get rid of them. I am using correct form and i warm up with light weights and cool down by stretching. Any thing else?

thanks

Your lifts will never go up and you will stall unless you eat in caloric surplus as a beginner. Even Rippetoe's the writer of the program/book stresses the need for a surplus. Most women who eat in slight surplus on that program only get SMALLER; muscle weighs more than muscle. You can weigh more but look smaller if you have more muscle. As a noob you should be eating in slight surplus... You can always "cut" later... meaning eat in deficit AFTER you have gained some muscle... that's how fitness models get that defined look.

You will make no progress as a beginner doing that program on a deficit. You won't even build any muscle at all and you will not get stronger unless you give your body the fuel it needs to make those lifts plus your muscles will not recovery as fast... Food is a must for recovery.

Most women who start bodybuilding are like you; afraid to eat more.... As a beginner you are lucky that you will make gains FASTER than someone who has lifted for a while... you should eat at SLIGHT maintenance; that way you won't bulk but can recomp your body. Read up on "body recomp" for beginners (google).