Hot answers tagged

14

Delayed Onset Muscle Soreness (DOMS) is not something you should use to gauge the efficiency of your workouts. It's mostly only experienced when your body gets put through something it's not used to. In essence, it's not anything you need to aim for. But in terms of getting variety into your workout regimen, it's a good indicator of "hey, this is new", ...


6

You started squatting more so you would get better at squatting. It sounds like your plan is working. You're better at squatting since you squat more. One part of being better at squatting is that squatting doesn't make you sore. Two concerns: one, it's not clear what you mean by "attempted squat 5 failed attempts", which sounds a bit reckless. Two, if your ...


6

The soreness that you experience is called Delayed Onset Muscle Soreness (DOMS). What causes it? When you exercise, the muscles get damaged. That damage is a signal for the muscle to grow and get stronger. That signal stimulates inflammation. Any inflammatory process produces local pain. Why is it delayed? It takes a day or two for the training-induced ...


6

(Possible) Reasons Why You Squat More Than Deadlift Your form is bad in both exercises. Without a video or someone checking your form, this can't be (dis)proven. You don't like deadlifting; as a result, you (probably) apply minimal efforts to it. If you want to be good at deadlifting, you've got to perform it more often, enjoy it (or at least pretend), ...


6

A lot of people have this problem, and it's usually caused by short tendons on the back of your ankle. I forget the name... Achilles? Anyway, there are plently of things you can try in order to fix this, and yes, the weight is supposed to drive into the ground through your heels. Method 1 One way, is to elevate your heels, by placing them on top of ...


6

What you are feeling is normal. Any time you do a new exercise, or even an old exercise in a new way, you will be pushing your muscles past the point where they are comfortable and making them sore. For the most part, this is lumped into the term Delayed Onset Muscle Soreness (DOMS). For some people, the presence of DOMS becomes a goal or a indication of a ...


5

Check out Limber 11 by a guy called Joe DeFranco. It's a few exercises/stretches which really helped me with my squat form. I used to have pain in the front of my hip when squatting but I started doing this 3 times a week and I noticed improvements after only a few days. Your lower back will also thank you for doing this. Some of the exercises require a bit ...


5

Lower back soreness can be indicative of bad form or it can be indicative of heavy barbell squats. It's impossible to tell which from just the information that it makes you sore. This is because heavy squats are not a leg exercise: they are a legs, butt, lower back, and upper back exercise. The lower back is generally the point of failure in maximally ...


5

Sounds like an incredibly bad idea. Unless you have an extra long barbell, it'll be hard to both get a good grip, and what's going to happen when your friend suddenly drops the barbell halfway through a deadlift? Is risking permanent, severe damage to your back worth it? People who injure their backs through improperly performed deadlifts often have pain on ...


5

The answer with all questions of this manner is "It Depends". Specifically, the factors that influence the decision are: Are you competing in a strength sport? If so: How close to the contest date are you? Is the squat a contested lift (usually only Powerlifting, but occasionally this applies to Strongman as well) Your individual lever lengths and ...


5

I'm going to stop you in two places. First, this line: I want to take a week or more off work, to weightlift everyday, and increase my lifts as much as I can. At maximum, and this is if you're on a great program, you'll gain 4%, tops. If you're an intermediate lifter (which I'm guessing your not just yet), you'll gain maybe 3%, tops. I squat in ...


5

If you are doing it in proper form, it'll build your middle back, lower back, glutes, legs and it'll also help strength the sides of the abs. Your shoulders and traps should see almost no change. You do get your traps sore because of all the weight that is resting on top of them but you are not putting them under tension. If you want to build your ...


4

You can definitely build strong legs with bodyweight squats, but you're going to hit a wall with diminishing returns pretty quickly aiming for 20-30 range reps...as far as strength is concerned, anyway. If you're looking for absolute strength gains, and you're dead set on bodyweight movements, I think you'd see much better results taking a 5x5-type (sets x ...


4

There is generally no consensus about anything. We all have different bodies. We all react differently to different stimuli. That said, 60 reps of anything is a stamina exercise, and not a strength exercise. And your friends who did hundreds, weren't developing strength. They were developing further the ability to do hundreds of reps. The best advice we ...


4

I transfer a lot of weight to the toes while moving up My fix for this is to concentrate on pushing through my heels. If there are no physiological barriers then this should be enough. One way I help concentrate on pushing through my heels is to pick up my big toes and keep them elevated for the entire set. I stand and squat normally, but my big toes ...


4

I've found this video very helpful from Mark Rippetoe when I was getting started: https://youtu.be/g2tyOLvArw0 (not sure about how do embed video in the answer, or even if it's possible) Mark Rippetoe is more heavily bent on low bar squats, while I prefer high bar squats. However, his troubleshooting tips are very valuable either way. The quick ...


4

Taking your questions one by one: (1) The eccentric portions of lifts are known to both cause more soreness and be more prone to injury. Combined with the extreme weights that are lifted during a deadlift, it creates a lot of incentive for people to neglect the eccentric phase and just drop the weight. It is good to note however that in a competition ...


4

I primarily agree with Sparafusile. DOMS is pretty normal, especially for those impulse exercise sessions where you haven't warmed up, or haven't done the exercise before. Over the counter painkillers and anti-inflammatories such as aspirin or ibuprofen combined with heating pads or hot baths will give you enough relief to be able to sleep. For steps, as ...


4

I haven't heard of any reliable sources recommending not squatting barefooted. The only reasons I can think of are probable imbalances (the one Alec suggested) , hygiene issues (some gyms may not like you squatting barefooted due to cleanliness) and dropping the weights on your toes (which even with shoes wouldn't make too much difference to the health of ...


4

Deadlift properly It's almost impossible to remotely determine what the trouble is, but: during deadlift, while pulling, my upper back is rounding but once I reach the top most position, everything is locked and I attain perfect 'chest up' That's not good. For a strong back, you want a perfect, tense, straight, shoulderblades-retracted position for ...


3

Just speaking for me personally, I find it pretty impossible to get my hips to go below my knee if I'm not at least shoulders-wide stance. I would go as wide as you need to in order to: Achieve depth. Have your knees out and pointing where your toes are. Be able to truly use your glutes. Be able to keep your weight on your heels. Even on a deadlift, ...


3

This is one of those questions where the actual answer boils down to your desire for variation in your exercise routine. While there are many anecdotal reasons to vary your squat stance, there aren’t that many actual studies to recommend variation as a key to squatting success. There was, however, a biomechanical study done in 2001: A three-dimensional ...


3

Yes.....but Body weight squats will increase your leg strengths initially. If you don't run or play sports that require running, you should experience some strength in your legs (quads, glutes, and calves). However, if you do perform these sports, you won't really experience an extra benefit to body weight squats. Frankly, body weight squats is more of ...


3

If you cannot currently perform two sets of 30 bodyweight (air) squats, then yes: air squats will build muscle and strength quite well. If you are looking for an alternative to barbells for strength training your squat, the goblet squat is probably the best answer: Some gyms also have "safety squat bars" that don't require reaching behind one's back to ...


3

When the upper outer front part of my leg feels tight or painful during squats, I find the best results from stretching my glutes. Stretches like yoga's pigeon pose: ...or pushing my knees out from a deep 3rd world squat: ...seem to help the most. Foam rolling the area that actually hurts can help too.


3

They're probably approaching it from a hygeine and impact-safety prospective. Two rather reasonable concerns regarding barefoot lifting: In the same way you wouldn't walk barefoot around in a locker room so as to avoid foot fungus, now that problem is extending to the deadlift platform and squat rack (and wherever else you're barefoot lifting). Sure, you ...


3

As commented by others, without seeing a video of your form or knowing a bit more information it is hard to say if you are doing proper form 100%. Even then, sometimes what one person feels is proper form and causes 0 pain, someone else might have a different reaction. I find this true especially with squats. You might want to pay attention to how straight ...


3

You could try goblet squats, where you hold a single weight in front of you. Or you could just to bodyweight squats, and work on getting low (ideally, you want to have your upper legs parallel to the ground or slightly lower. )


3

Reps in the range of 12+ tend to be geared more towards muscle endurance than hypertrophy (more muscle mass) or strength. A vast number of training programs with a trainee's 1-rep max (1rm) in mind, this is the most that the trainee can lift one time before failure. As shown in the image, working in a lower rep range will provide your body with a ...


3

Different barbell positions have different advantages. Either way, you shouldn't have to do heavy work with your arms or hands to keep the barbell in place. Don't keep the barbell on your spine/neck, in a high bar position, it should be just below the neck, in a low bar position, it should be on your shoulders, keep your hands on the bar to make sure your ...



Only top voted, non community-wiki answers of a minimum length are eligible