Heavy Lifting Has Gotten Me Uncomfortable!!!
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If you are new then that's normal and you will get used to it. Make sure you are eating in caloric surplus in order to recover faster and make gainzzzz (grow muscle)... Personally I prefer at LEAST 1.5x my bw in protein grams. FOOD and SLEEP will aid recovery... srs. It helps so much. Also do some stretching after you workout.
I am used to it now; my body is always sore but I love it.
I have a high pain tolerance though. I am sore pretty much all the time (I also squat 3x a week, not on SS but in general)... I train hard and I am always sore after every workout cause I give it my all. You learn to love it. The beginning is probably the hardest but you learn to adapt.0 -
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)
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
That is a designed beginners program. as a beginner you cannot push your muscles too hard to need more recovery, and on top of that women tend to recover much faster than men.0 -
If you are new then that's normal and you will get used to it. Make sure you are eating in caloric surplus in order to recover faster and make gainzzzz (grow muscle)... Personally I prefer at LEAST 1.5x my bw in protein grams. FOOD and SLEEP will aid recovery... srs. It helps so much. Also do some stretching after you workout.
I am used to it now; my body is always sore but I love it.
I have a high pain tolerance though. I am sore pretty much all the time (I also squat 3x a week, not on SS but in general)... I train hard and I am always sore after every workout cause I give it my all. You learn to love it. The beginning is probably the hardest but you learn to adapt.
NOT going to eat surplus - dont wanna gain weight! Looking to reduce body fat %. Scale should stay the same or go down but DEF not up!0 -
Why are you focussed on the scale? I started SL three weeks ago and was very sore, but after the third workout I was fine. Foam rollers and massages are my answer, but I also drink a lot of water. The headache makes me think you are dehydrated. Drink you fluids and ignore the scale!0
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Why are you focussed on the scale? I started SL three weeks ago and was very sore, but after the third workout I was fine. Foam rollers and massages are my answer, but I also drink a lot of water. The headache makes me think you are dehydrated. Drink you fluids and ignore the scale!
Not focused on the scale. I want prepreg clothes to fit - that's really my focus! I just know though if weight is gained (as in muscle not fat) then there's no chance to get into those clothes. So, I am heavy lifting at a deficit. And truthfuly i don't go on the scale too often, i hate scales and what they say. They talk too much! lol0 -
Just to throw this out there, in looking at your profile you have a TDEE of 2034. Based on your diary, your calorie deficit may be too big (you are running in excess of 25% deficit). Your issue could likely be the result of not eating enough. Heavy lifting needs fuel. I suggest you take a look at your caloric goals.0
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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).0 -
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).
A beginner will absolutely make strength gains while in a deficit. Building muscle mass is unlikely, but strength training while in a deficit will preserve much of the existing mass while reducing body fat and she will experience significant strength gains in the process.0 -
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).
A beginner will absolutely make strength gains while in a deficit. Building muscle mass is unlikely, but strength training while in a deficit will preserve much of the existing mass while reducing body fat and she will experience significant strength gains in the process.
I agree, strength gains will still be made.0 -
I started SL in June. You can definitely make good strength gains and lose fat while in a small deficit.
Here are my thoughts:
1. Check your breathing. Could be the cause of the headaches. Many people have a tendency to hold their breath.
2. Definitely up your water intake.
3. You might want to consider a TDEE-20% or even 10%. The deficit will seem really small, but you do need enough calories for recovery. I found heavy lifting leaves me hungrier for calories than running does.
4. I was very sore the first couple of weeks. It gets better.
5. Perhaps progress the weight increase slower. I had to do this because I also run and am training for a half-marathon. You'll still progress, just maybe at a pace that's easier on your body.
6. Keep checking your form, especially if the neck issues continue. I didn't realize for awhile I was holding the bar too high for my squats.0 -
You can also try soaking in a bath with Epsom salts. The magnesium in them is absorbed through the skin. I love that stuff.
Especially with mint oils, eucalyptus, rosemary... Any of the soothing/aching blends of epsom salts specifically for soaking.
http://www.amazon.com/Pepsom-Sports-Wintergreen-Epsom-Salts/dp/B0052CGEM4
http://www.amazon.com/Dr-Teals-Solution-Eucalyptus-Spearmint/dp/B003GC4GHM
http://www.amazon.com/Relief-MD-Muscle-Eucalyptus-Scented/dp/B003UKT9EK
and so on...0 -
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
You've probably just never worked your muscles like this before. Drink plenty of water and get some fish oil as that can help deal with some of the inflammation. Definitely make sure you're breathing well.
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Great info people! Thanks! I am glad to hear that I will still progress eating at a slight deficit. I really was scared to have to eat more. Eating more to me means more insulin shots and more FATTTTTT!0
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Great info people! Thanks! I am glad to hear that I will still progress eating at a slight deficit. I really was scared to have to eat more. Eating more to me means more insulin shots and more FATTTTTT!
Just remember it should be a slight deficit. 10-15% below TDEE. If your jounal is accurate, you are not eating at a slight deficit (25-30%). Also, you consistently miss your protein target.0 -
I think my protein should be set more around 80-90grams per day, then i will be able to meet target and eat the foods i wanna eat. Also, what's wrong with TDEE - 25-30% - still should lose weight and acheive body recomp by lifting heavy. Im not really that active anymore on day to day basis. Office 5 days a week, 3 days lifting, 1 day cardio.0
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I think my protein should be set more around 80-90grams per day, then i will be able to meet target and eat the foods i wanna eat. Also, what's wrong with TDEE - 25-30% - still should lose weight and acheive body recomp by lifting heavy. Im not really that active anymore on day to day basis. Office 5 days a week, 3 days lifting, 1 day cardio.
Start off small like 10% to 15% and lose weight / BF with that target first. You WILL plateau and then you can adjust down to 20%, 25% and so on. Your TDEE calc should account for your activity level.0 -
I think you should give up.
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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).
A beginner will absolutely make strength gains while in a deficit. Building muscle mass is unlikely, but strength training while in a deficit will preserve much of the existing mass while reducing body fat and she will experience significant strength gains in the process.
I agree, strength gains will still be made.
Ah no to the bolded parts. I am a beginner to this sort of lifting and didn't start with the empty bar. Today on my 8th day lifting and I keep adding waiting for my first fail...
95lb squat today, 100lb deadlift and 55lb ohp
Friday will be 100lb squat, 80lb bench and 80lb row...and I eat at a deficet0 -
STRETCH, STRETCH, STRETCH! cannot stress that enough. The more you workout, the more you need, 1 take one break every 20-30 days. (basically everyday I workout) I had the same symptoms as you when I first started, Once I introduce 5-10 mins of yoga afterwards in there, It's all better, All trainer swears by Stretching (remember do it afterwards, don't stretch cold muscles)
http://www.youtube.com/watch?v=PcC8hZPwj6w&list=PLmAFjufmvBsG0drOUhsy_W5HY2bGnwvD8
try this, I just do the first 10 mins, but when it helps a lot.0 -
I think my protein should be set more around 80-90grams per day, then i will be able to meet target and eat the foods i wanna eat. Also, what's wrong with TDEE - 25-30% - still should lose weight and acheive body recomp by lifting heavy. Im not really that active anymore on day to day basis. Office 5 days a week, 3 days lifting, 1 day cardio.
If you reduce your deficit to10-15% by eating more protein, you can continue eating what you want, plus a little more, and better fuel your recovery from strength training. Decreasing your protein target to make your current macro intake look like you are hitting goal does nothing more than hide the issue. You mention in multiple threads and on your profile that your deficit target is 300-500 calories. Yet in looking at your diary only 11 days this month did you even hit a 500 or less deficit, most days your deficit was higher. Additionally, only 14 days this month did you hit at least 80 grams of protein, so even if you reduce your protein target to 80-90 you still did not hit that reduced target 40% of the time. This may sound harsh, but your problem is within yourself. If you can't be honest with yourself and determined to hit your objectives, then you are simply wasting the time of those here who are willing to provide guidance and support. Fix your diet, continue lifting, and see where you progress after 4-6 weeks. Otherwise half effort and excuses will not accomplish anything.0
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