Pain after Squats question

Beatlesboy

Beatlesboy

New member
So everytime I've ever done squats my legs hurt for a good 4 or 5 days. I do anywhere from 2-4 sets of 20 with 30 pound dumbells in each hand. I still go to the gym and do cardio on the elliptical even though it's painful to even walk. Just wondering if this will ALWAYS be the case or will it take a long time before my legs don't hurt nearly this bad. I'm use to my upper body being sore the next day or two after lifting, but the pain after squats is a whole other level of pain to the point it doesn't seem worth it at all. Thanks for the feedback.
 
4 sets of 20 on low weight? Looks like an attempt at a body building workout, are you getting enough protein after your workouts?

Sore muscles are typical after low-weight, high-rep workouts. You're attacking the muscle again and again, and you need protein to help, in effect, 'rebuild' them (Steve could explain this a lot better and more accurately).

From what I've learned, it's due to the inflammation of the muscle tissue (or something in between the tissue, something along those lines) that causes the pain. I would try icing your muscles, I usually just deal with it.
 
I didn't realize I was doing low weight. I weigh 206 and add 60 pounds so I'm squatting 262. I can't imagine picking up 60 lb dumbells I use for shoulder shrugs and squatting with them, just due to how hard they are to physically hold in my hands. I read that squatting with dumbells (added weight) was more advanced than squatting with just your body weight.

As for protein I try and get as much as I can. Today I had a protein bar (30g) pre work out, 40g of whey protein right after my workout, a big steak and a chicken breast.
 
Ok, so you're consuming enough protein (maybe a bit much actually, you're body can only really handle about 20g per 2 hour block [or so my coach says]). He didn't warn us what would happen if we consumed too much, but as with... anything... we can assume it's bad, lol.

Now, with dumbbells you can only do a very limited version of the squat (as you said, it's hard to even hold anything in excess of 50 lbs). So, have you tried doing straight bar squats?

With straight bar square (e.g., a 45 lbs bar w/ whatever weight on it), you can get really good form, get a good parallel squat, and work the muscles better (in my opinion).

"Low weight" is generally about 50-70% of your 1 rep max, though this is a lot easier to achieve with a straight bar.

Go to your gym, ask for some pointers at the nearest squat-rack, and try 'em out,

If you're going for muscle gain (mass increase) I would couple the squats with some leg press and DB lunges (again, low-weight, high-rep).

I think I've covered most of this to my knowledge, ask any questions on things you are unsure of and I will try and reiterate and define more accurately.

Good luck!
 
There's definitely a difference between "sore" and "pain"..

Pain is telling you SOMETHING IS WRONG...

I'm wondering if it's something in your form...

Without knowing your max on squat it's hard to know what a good weight for you would be..

Like Matt said...maybe go the power rack and try the barbell and squat with that...if the bar going across your upper back (not the base of you neck, below that) is painful use a pad...


In any event...maybe that change could help..I don't know..

It's great that you're doing them....they're a GREAT lower body workout...you really get the most "bang for your buck" form squats, deadlifts, and lunges IMHO..

I recently reintroduced them into my workouts (haven't done squats since 2001)...

I started repping at 95 lbs. just to get past the soreness...and now I'm repping 315...BTW...I've never heard of adding one's own body weight into the pounds that you're squatting...also.......wouldn't you need to subtract some weight off for your legs? In any event...I never figure in my body weight into my squat weight total..

I bet once you get acclimated with them you'll shoot right up...
 
Last edited:
Besides the possibility that you could be overtraining (4 sets of 20 squats is a lot), it may be beneficial to use a bar, as it facilitates better form, which is crucial when doing squats.

One of the more popular squat routines, which works very well for me too, is 20 rep squats (with a barbell) - one set of 20 reps with enough weight to have to really squeeze out the last three.

As for the muscle soreness, in addition to eating enough protein for repair (the norm is 1g protein per pound of your bodyweight, per day), be sure to get adequate rest (7 hours minimum). Your muscles repair while you sleep. If you lack proper sleep, you will probably be sore for longer than necessary.

I would also suggest you take a day off from any heavy cardio the day after a leg workout, as it will prolong the healing of your leg muscles and could be counter-productive.

Besides all this, be sure to always keep your muscles hydrated - 1 gallon of water per day should suffice.
 
You must log in or register to reply here.
Back
Top