not sore from my squats???

P

Proteinboy

2
today (1 hour ago) i did my first ever leg routine...here it is
SQUATS
2 SETS WEIGHT:75LBS (1x14 reps) (1x15 reps)

DEADLIFTS
1 SET WEIGHT: 75LBS (1X16 reps)

DUMBELL LUNGES
1 SET WEIGHT:2 30 LB DUMBELLS [1x20 reps (10 each leg)]

BARBELL CALVE RAISES
2 SETS WEIGHT: 80LBS(1X28reps)

BODY WEIGHT HAMSTRING NEGATIVE
1 SET (1x15 reps)

All weight choices were actually challenging for me; i did every exercise until i couldnt do one more. I dont feel sore at all for some reason; I am just weary. Why??? Does this mean i will have minimal muscle growth???
 
I think that if you did them right you will start feeling sore tomorrow. I never feel sore right after a leg workout but the next day I can hardly walk haha.
 
oh nice...theres still hope... i think i did them in right form cuz i did a lot of research before today. i really felt my legs flexing when i did the squats and deads so i think i did em right. thanks
 
DOMS is not a good indicator of muscle growth, if you don't have them it doesn't mean you are not benifiting for the exercise. I don't get DOMS and I squat 225lbs, but I can tell you this they are definately working and my form is perfect. If your form is spot on and they are challenging then you are doing great so keep it up :D
 
wow...how do u squat 225??? any tips on how to work my weight up there??? i go all the way down when i squat and i feel that i am using only my legs. Is an arnched back ok???
 
jenn said:
DOMS is not a good indicator of muscle growth, if you don't have them it doesn't mean you are not benifiting for the exercise. I don't get DOMS and I squat 225lbs, but I can tell you this they are definately working and my form is perfect. If your form is spot on and they are challenging then you are doing great so keep it up :D
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225 Jenn :eek: I assume that's your 1RM. Very impressive maybe i should move to TO. ;)
 
newf said:
225 Jenn :eek: I assume that's your 1RM. Very impressive maybe i should move to TO. ;)
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Nope, I think it's her 5 rm? It's in her new diary...basically, just be a badass.


Proteindude...nobody starts heavy, just like any exercise, you have to work your way up to it. When I started squatting back in the day I went from doing not much to 315+ in less than a year, probably around 8 or 9 months if I remember correctly, so just keep working at it, don't go overboard and don't slack.
 
yea...thanks for the encouragement.
after today(my first leg workout) i dont like leg day so much...its killer. will it stay like this or will i get the hang of it and squats will get easier? (im not asking you to read the future, but was it hard when you started too???)
 
Proteinboy said:
yea...thanks for the encouragement.
after today(my first leg workout) i dont like leg day so much...its killer. will it stay like this or will i get the hang of it and squats will get easier? (im not asking you to read the future, but was it hard when you started too???)
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hey I started at 65lbs ask Evo :D I just worked my way up fom there. I began with front squats to perfect my form then added back squats to the mix to keep it interesting. Squats are fun and one of my strongest lifts :D Just keep at it and increase when you feel you can. I usually up by 20lbs and pump out what I can, them try to add a couple reps the next time:D Good luck :D
 
Proteinboy, you'll want to mix some functional hypertrophy and powerlifting set/rep/load schemes into your workout.

When I started back in Sept, 2005, I was deadlifting 130lbs@5x5 and that was a challenge. I was set to break 260lbs@8x3 by my first anniversary, but an injury and some laziness put me behind.

I think by Oct, 2006 I'll have 260 and I'm shooting for 300 by year end.

I use a mix of 4x6 and 8x3 to push my strength up the ranks fast.
 
i dont understand why anyone would do more than 2 sets of any exercise!!! doesnt this just strain muscles more???

thanks for all the encouragement, jenn. what is a front squat though???
 
Proteinboy said:
i dont understand why anyone would do more than 2 sets of any exercise!!! doesnt this just strain muscles more???

thanks for all the encouragement, jenn. what is a front squat though???
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Unlike you guys, I don't have leg days or back days. I use a push/pull. My set/rep parameters are based off of Mike Robertson's "Program Design 101," Chad Waterbury's "Set/Rep Bible" and my exercise selection is based on the basic six moves:

Squat: Quad Dom/Lower body push
Deadlift: Hip Dom/Lower body pull
Bench Press: Upperbody horiz push
Bent over row: Upper body horiz pull
Shoulder press: Upper body vert push
Pull-up: uppe body vert pull

(plus some iso to cover the rest).

My program is designed primarily for strength and whatever hypertrophy comes with it, so yes it stresses the muscle more, because it needs to in order to maximize my gains. I get 72 hours between days of similar exercises.

The Front Squat

NOTE: The barbell rests on your anterior delts, in front of you, thus "The Front Squat."
 
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Proteinboy said:
wouldn't it be hard to hold 100 lbs on that barbell though???
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your resting the bar on the front top part of your shoulders and your hand are back so that your upper arm stays parallel with the floor, if your form is good the bar stays put, if its bad the bar rolls off you can rest the bar on just your arms and keep your arms straight out too or use a cross arm grip if its more comfortable. It isn't hard at all to keep the bar up. Try it with a broomstick first.
 
Proteinboy said:
oooh i thought the guy was holding the weight with his wrists
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no and its a girl:rolleyes:
 
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