Hey guys. I’m 32 years old, and have been in and out of training for years, but am just getting back after a far too long hiatus, so i’m pretty much a beginner. I stumbled on Tim Henriques’ 8week basic strength program, figured my training maxes last week, and hit it hard this week. Chest and back day went well. Leg day, not so much. Program calls for squats 5×8 @ 65%, 1×3 @ 80%. Then deadlift 3×8 @ 65%. Leg press 1×12, 1×10, 1×8, increasing 10% each set. Thats followed by front squats 5×8 and glute ham raises. I shut it down after my 2nd set of leg presses, and a day later i have to brace myself walking down stairs. Is this program too much volume for a beginner, or are there some things i can do to better prepare for leg days and just fight through the first few weeks fo acclimating?
Warm down at the end of the workout by doing bike/elliptical etc for 5 mins super gentle, then immediately stretch legs hard, especially hamstrings. Hold ham and calves stretches for 60+ secs each leg.
Hydrolysed whey and Biotest supps can help a lot also
You can foam roll, you can do light cardio on days when DOMS is bad to carry lactic acid away from the legs, you can stretch after workouts and 15 minutes every night, you can even drink pickle juice (helps, I swear) - but if you’ve just come back from a hiatus, or have even just switched up your exercises drastically - nothing can stop the DOMS.
I’ve spent many a day bracing the walls so I can take a shit without hitting the toilet bowl at terminal velocity. Give yourself time to rest, and you can ice as well, but there’s a reason leg day is the most feared day. You’re working half your body, and it’s hard to do a good day without working the rest of your body as well.
Long story short, if you’re worried about the discomfort afterwards, don’t go hard at the gym - just don’t expect the benefits that come along with going hard to follow you everywhere you go.
I’m not so concerned with DOMS as i am the feeling i’m getting mid workout. My glutes and hams faired pretty well, but my quads were tore up to the point that i was worried about having the stability to keep my knees safe on the leg press. I guess a better question might be what can i do in warm ups to better prepare for a big leg day?
Only my opinion… if you could not finish the workout it’s very likely your training max was too high. And this may not be the best program for you at this time.
Jim Wendler has a beginner program on his site. Try it for a cycle or two and let your body get used to the movements again. Then move on to something else when you’re ready.
None of us want to start over from the bottom, but sometimes it’s necessary to get where we want go. It will not serve you if you are too beat up to go back.
Ok.
As before do 3-5 mins on bike/eliptical super gentle then do a bunch of these…
Pre workout meal get in a lot of good fats and 20 mins before train get in 2 large glasses of water(or more)
Not sure what magic you think warming up will do for this issue.
Youre going to come back stronger each week so you won’t feel as weakened/fatigued during the workout.
If you are really, really struggling drop the weight or go to a simpler exercise for that workout (eg leg extensions instead of leg press) so you get your volume in. If it’s really bad just call it in.
Also keep track of your hydration and consider a carby/electrolyte protein drink during your session.
That’s too much leg stuff in one session for a beginner. Just split that up in two sessions. Maybe one centered around squat and one centered around deadlift. Maybe pick either front squat or leg press.
Usually the people who post “leg day = death” memes are only doing it once a week and hammering their legs way too hard with too many exercises.
I’d also recommend some other templates like 5/3/1 boring but big.
Thanks fof the advice guys. Working on the athlean-x warmup and switching over to a 531 triumvirate template for next week.
Excellent choice.