Ow!!!

[iron_worker]

Well, I'm pretty much a newb around here but so far you guys have helped me pretty much nail a diet plan down as well as cardio planning etc. I also read about the 5x5 plan by 0311 and decided to give it a try starting on monday. Well I think it was a bad move to go from hardly any leg workout to the 5x5... cause I hurt alot... Its wednesday now and I'm still having trouble with stairs. (needless to say I didn't workout) When I did do squats before this program I never went down as far as the olympic squat that is reccomended. I'm just wondering if this is normal for starting out or if I'm not sleeping properly (could be?). Also, is there anything else I should do to prevent this extreme pain? I tried doing a bit a light cardio after hoping that it would loosen me up but I think that made it worse.... Any thoughts are appreciated.

[unc4life]

thats completely normal, happen to me a couple weeks ago when i started, now even after i add more weight then ive ever squatted before (like yesterday i did 45's and 25's) i dont even feel it the next day and im rdy to go again.

just ive it 2 maybe 3 times working out and you should stop feeling so sore

[hrdgain81]

Yeah thats normal man, I get it bad too. Stick with it, you'll be fine. You may also want to drop the wieghts down a little, and work your way back up.

[_Wolf_]

make sure u start out light and u slowly work up.

[BigMal]

like everyone else, it's normal.

But, make sure your not overdoing it on the weight.
Until you get use to it, try doing cardio on a different day than you lift, and keep it low in intensity. It helps alot.

[Darkhorse]

You could go for twice a week.. Or drop day 2's squatting. It all depends on WHICH 5x5 we're talking about.

[iron_worker]

Alright well thats reassuring that it'll at least get better... I'll try again on friday if I'm feelin better. I thought I did start light but I guess I've never done *true* olympic style squats before.

[EricT]

Well I'm sure we're talking about the advanced 5x5 which is the first thing people see when they read the sticky. It'll get better but you're sacrificing a lot faster and more efficient strength progression by not doing an appropriate routine.

Your body is going to spend most of it's time trying to adapt to a whole lot of volume doing squats 3 times a week with sets accross twice while it should be adapting to a fast progression in intenstiy in order to get the strength base up as quickly as possible while recovery is improving to deal with that intensity.

It's way more than necessary way earlier than necessary but I feel like a broken record.

[iron_worker]

Its the DFT 5x5 by 0311 and I this is a quote right out of the thread....

"In my opinion, the best program for a wide range of athletes, from beginners to elite level athletes, women, men, anyone." Madcow1

Thats why I picked it, I consider myself a beginner.

[EricT]

OH MY. Madcow was talking about using 5x5's in general. He was not recommending the advanced 5x5 on the first page for beginners. You have to realize that training in the 5x5 "style" is a new concept in general for a lot of bodybuilders, after all it's centered around full body. Believe me Madcow would NEVER recommend that to a beginner.

It's funny I just was looking at that page after seeing your thread and thinking that that quote was probably being taken out of context by a lot of people.

So: THERE IS NO ROUTINE THAT IS APPROPRIATE FOR A WIDE RANGE OF ATHLETES THERE ARE ARE ONLY STYLES OF TRAINING THAT ARE.

You are doing a completely inappropriate routine. Go to the guide to newbie barbell training that Sentinel just posted. Get beginner info out of that. It goes over the Rippletoe Starting Strength routine which would be the best for you now and it will explain to you why that is. If you have any questions, ask.