For the guys who do squats 3x week...Question

[IceShadow]

How long does it take to get used to this? I want to start the 5x5 program and when i squat i am sore for days. Now if i just train while i'm sore, will my body just work harder to repair itself faster. Thanks for any advice.

 

[asdfzxcv]

It will probably take a few weeks to get used to it.I have been doing it for 4 months now and soreness is very rare now that I have adapted to it.It is just a matter of the body conditioning itself to more frequent workouts as opposed to the ''kill it once a week'' strategy.

 

[vin01]

Agreed. It's all about adaptation to the frequency.

It's the same principle why newbs do 1 bodypart a week, get sore as hell, and think they blasted the sh*t outta their muscles, and wait another week to do 'em again.

If I were you, I would work my way up to 3x a week before starting the 5x5, albeit with lighter weights. Get your body used to the frequency first.

If you do this for two or three weeks prior, you will not be as sore (if at all) come 5x5 time, even as you increase weights.

 

[Cynical Simian]

Yeah, a week or two. You might be sore after the first Monday workout, but the active recovery of the two lighter squat days should help, and after that you'll probably never look back.

 

[IceShadow]

So should I just lower the weight until my body gets used to it, then start doing the 5x5 single factor program?

Sorry, I posted this before i reloaded the page and saw vin's response.

Thanks for everyones help

 

[djeclipse]

When you start the 5x5 you set your weights back 4 weeks so you'll be lifting lighter weights anyway.

Personally I was fine after the first week of the 5x5, the soreness was there after day 1 in the first week but after the friday squats I wasn't really sore anymore.

And I never did any squats before starting this program, so after that initial day 1 my legs were killing me. By week 2 everything was fine and such debilitating soreness was a thing of the past.

 

[Protobuilder]

Soreness won't be much of a problem, especially if you've squatted before. The weights are supposed to be light the first couple of weeks if you've set your weights up properly. It's just a matter of distributing volume over 3 sessions, rather than cramming it all into one gut-busting workout per week.

 

[musketeer]

I took quite a while to adjust - 4-5 weeks but I'm good now. Ease off on the intensity and focus on copleting good full reps with manageable weights. Slowly ramp back up - even if you take 2 months to get back to your old level -you will be doing your 1x a week 3x which means you've gained conditioning - which is an underestimated quality.

 

[~Troy~]

The only time i feel soreness during the week is usually on my triple day after i do deads, its a good soreness tho and it feels good when i pump out the triple

 

[silver_shadow]

yep adaptation. i squat 3x wk (one day with DLs) and do good mornings on a 4th and i don't get sore.