Ok ive been squatting for a while now a little over 2.5 years. After i squat i feel like superman. I love it. The day that i squat i do mobility drills afterwards.
The NEXT DAY- It feels like a damn freight train hit me. I can barely walk and i feel like im getting a bad case of the flu. Day 2 after squats legs even more sore now but nausea is gone. No back pain by the way just extreme muscle soreness. I stretch and thay barely helps. I foam roll and that barely helps. Is this jusy an indicator that im squatting like an animal or is there any supplement i can take besides protein to help with insane Doms
The first thing I think of when I hear this is poor work capacity. Do you do anything for conditioning? Even if it’s some higher volume with low rest intervals or perhaps some EDT type stuff in your regular workouts can help. Light bodyweight and db workouts an home can help too. Take 10-15 minutes the day after your squats and do some lunges, 1 arm RDLs with really light weight, and maybe some band curls and/or band hip abduction and do some circuits. Stay very very far away from failure. You just want to get some blood into the area and get your heart rate up a little. If done right, you may barely break a sweat. You can do something similar for you’re upper body.
The next thing I think is if you’re eating enough. Sometimes if you eat more, you actually don’t gain weight, you just respark your metabolism. Not always though so watch the scale if you don’t want to gain weight.
Maybe even try stuff like in that Shugart article posted today. I can’t comment on how well it works because I’ve never consistently done that sort of thing.
Also, do some walking. A brisk pace will be fine. A gentle bike ride would work well too.
Also do mobility drills throughout the day. If it’s really bad try some contrast showers or epsom salt baths but I say use those sparingly. Mostly for your most grueling training cycles.
edit: Sleep! Get enough sleep. But that’s not enough. Get quality sleep. Magnesium does wonders for me. I’ve always found the Mg/Zn stuff from walmart to work well. I’m not sure about the fancy stuff Biotest and other companies sell. If you still have problems, try a couple tea bags worth of chamomile tea. Doesn’t have to be two hole cups just two tea bags, I’d hate drinking that much right before bed.
the day after squat wouldn’t be so terrible for me, just some soreness around my butt and adductor. I suffer the most from the day after second day which is my non-training day. I dont know if its my body used to the resting or its tiring from the squat.
What is your squatting frequency? I’m squatting 5 days a week now and no soreness, although I “feel the pain” in different ways, mostly low back and hip fatigue. If I squat 1 day a week and really blow out legs I can get pretty sore.
I take my last set amrap also the i do 5 sets of 10 with 60% its killer lol i did paused squats for about 5 cycles figured id switch it up a bit. Get myself some muscle endurance haha
If you’re squatting just once a week I think that’s normal to feel very sore for the next couple days. Besides all the eat/rest more, condition more, supplement better etc. the only thing that I’ve found to help me personally is to squat more. Ever since I started Oly lifting, it just requires more squats and more squats and more squats. Of course, you the volume and intensity changes per day to keep as fresh as possible throughout the week, but when you squat more the pain is less in my experience.
When I moved back to a squat day once a week, holy hell. My legs were aching, like barely able to sit on a toilet sore.
FWIW, I’ve noticed that when I drink more water; ie pissing clear all day long, I am way less sore. Upping my fats on harder days and eating casien protein right before bed also seems to help.
[quote]StrengthDawg wrote:
FWIW, I’ve noticed that when I drink more water; ie pissing clear all day long, I am way less sore. Upping my fats on harder days and eating casien protein right before bed also seems to help. [/quote]
I’ve noticed the water thing too. I wonder if it’s because more fluid is going through your system and it has a better chance of cleaning out the metabolites… I’ll have to brush up on some biology now haha
Something else I’ve noticed is that if I’m sweating a lot and especially if I’m out in the sun, I’ll get craps and feel sore even with enough water if I don’t get enough potassium and magnesium.
I eat like a machine always.
First a bowl of cereal when i get home. Then some steak and brown rice. Usually a glass of milk and for a snack like 6 oreos or a bag of small chips lol