Chiefs Workout advice needed.

SenselessChiefsFan · 11-27-2009, 08:24 PM

Okay.... so, hitting the gym solid for three months. Workout legs lightly once a week. I was trying to ease into it because after the first workout of doing squats, lunges, etc... I could barely walk. Considering I am in real estate.... um, walking is important.

I also do the eliptical, the treadmill, the crossclimber, the stairstepper and the stationary bike. I do at least 30 minutes of cardio per day, and on days when I have extra time, I crank out an hour or more of cardio.

So, Weds, I go in and do squats and lunges and needless to say, I feel like a weeble wobble.

I was scheduled to do legs again tomorrow. Do, I just buck up and do the workout? Should I let my legs rest longer? Should I try to go lighter at first? I am not going all that heavy, just starting at a plate on each side and then working up on squats.

Anyways, I don't have chickenlegs, but I also don't want to ignore them while I work on everything else.

Any advice would be golden.

**morphius** · 11-27-2009, 08:28 PM

I'd say you need to break up your work out better. I wouldn't do leg lifting on the same days as running, but you should be doing it more than once a week. Which is what I think your real problem might be, it is one thing to let them rest, another to give them a weeks rest.

kstater · 11-27-2009, 08:32 PM

The way you're describing it, it sounds as if you're not stretching properly.

SenselessChiefsFan · 11-27-2009, 08:36 PM

Quote:

Originally Posted by kstater

The way you're describing it, it sounds as if you're not stretching properly.

I admit that I don't stretch enough. I will give that more effort.

chiefbowe82 · 11-27-2009, 08:37 PM

Definitely don't ignore legs. Keep incorporating them in your workout. For quads hit (back squats, front squats, leg extensions) for hams hit (SLDL, good mornings, leg curl) for calf's (seated calf, standing use db and stairs) for glutes (lunges, rev lunges) After awhile you shouldn't get sore from your leg workouts (most likely if you hit them harder, and do them twice a week or so) It's all how you feel if your not that sore, go ahead and go through your full workout, you can get some of the soreness out by lifting lightly (getting blood flow to the muscles) and of course static stretching afterwards. Do dynamic stretching then static stretching before. Make sure your using good form (going nearly parallel on squats etc) Get lots of rest and eat well. Good info found at bodybuilding.com in the forums section.

SenselessChiefsFan · 11-27-2009, 08:39 PM

Quote:

Originally Posted by morphius

I'd say you need to break up your work out better. I wouldn't do leg lifting on the same days as running, but you should be doing it more than once a week. Which is what I think your real problem might be, it is one thing to let them rest, another to give them a weeks rest.

I have it set up to do legs Weds and Saturday. It just so happens that when I do them I can barely walk and I don't do it the second time that week.

I am going to try doing more stretching and just going lighter twice a week and hopefully, that does the trick. Hopefully, as I build up the strength in my legs, I will be able to do it without soreness.... or at least soreness so bad that my legs buckle a little.

SenselessChiefsFan · 11-27-2009, 08:43 PM

On a side note, for the youngin's in here.... when you quit playing ball... don't quit exercising. It is much easier to stay in shape than to get in shape.

I am not even overweight, and I still play pickup basketball and hike and have been pretty active. But, when I actually decided to get in the gym and get the body back that I had.... it was like a kick to the nads....

I could barely push up 185 on the bench. I couldn't do a pull up. To say my ego was a little beat up is an understatement.

So, stay in school, don't do drugs, and don't get fat.

That should be a public service announcement or somehting.

chiefbowe82 · 11-27-2009, 08:45 PM

Quote:

Originally Posted by SensibleChiefsfan

On a side note, for the youngin's in here.... when you quit playing ball... don't quit exercising. It is much easier to stay in shape than to get in shape.

I am not even overweight, and I still play pickup basketball and hike and have been pretty active. But, when I actually decided to get in the gym and get the body back that I had.... it was like a kick to the nads....

I could barely push up 185 on the bench. I couldn't do a pull up. To say my ego was a little beat up is an understatement.

So, stay in school, don't do drugs, and don't get fat.

That should be a public service announcement or somehting.

You'd be surprised how many people can't do a pullup.

Stanley Nickels · 11-27-2009, 08:56 PM

I used to play pick up ball and intramural ball in school, 4-5 days a week.
Anymore, I've tried to pick up running, but end up being too sore to run more than once a week. Recently, I've invested in some super-high intensity stretch regimens. Helps a ton. You've got to spend at least 5 minutes stretching, not three or four stretches that address the different muscles you'll work during your exercise. It needs to focus on the entire area, and even get you warmed up with light cardio or elastic stretching. It will pay off in the following days

SenselessChiefsFan · 11-27-2009, 09:19 PM

Quote:

Originally Posted by chiefbowe82

You'd be surprised how many people can't do a pullup.

Well, luckily, that didn't last too long. I can crank out three now.... wohoo.

I know I am making progress, but it never happens as fast as we would like.

Of course, it took me a decade to get this out of shape. I imagine that in a year from my start date, I will have erased that decade's atrophy. So, not too bad, I suppose.

**Easy 6** · 11-27-2009, 09:32 PM

Were i as sore as you sound, no way would i try to 'power through' another leg program so soon.

Let them rest & rebuild a bit more, as i'm sure you know, you cant just jump back in & do what you were doing the last time you worked out consistently.

Silock · 11-27-2009, 09:55 PM

My 2 cents:

There's no reason to overdo it on legs. I'm not saying you shouldn't work them at all, but leg development for most people isn't a problem.

Personally, I would limit it to squats (if you even DO them... I don't think they're necessary) and some bodyweight stuff. IMO, it's far more effective for overall leg strength and balance, but it won't make your legs blow up like balloons, either.

Here's one of my favorite leg day routines:

Warm-up for at least 10 minutes on the elliptical, treadmill or bike. Get a light sweat going to make sure the blood is flowing well before attempting the squat.

Squats:

All of these are ass to ground. I don't do parallel squats. IMO, full squats are better, because they keep your ROM high, and allow you to fully develop your hips. Hips are key in maintaining good balance. Also, I just put in some arbitrary numbers. I don't know how much you squat, but keep in mind that going all the way down is (at first, it's significantly more so) more difficult than doing a parallel/half-squat.

Here's a pretty good discussion on full-squats vs. parallel.
http://www.alwyncosgrove.com/leg-training-myths.html

Warm-up, bar only, 15 reps
Bar + 45s, 12 reps
Bar + 25s/45s, 8 reps
Bar + 35s/45s, 6 reps
Bar + 45s/45s, 5 reps

Make sure you put your butt on your heels for these. Can't stress that enough. Doing that will work your entire leg, hamstrings included. And whatever you do, don't use a Smith machine. Use a squat rack. Smith machines limit your movement too much and force you to move in an unnatural way.

After that, just do a leg-finisher.

Leg Matrix:

This should be performed with no rest in between the movements, all bodyweight stuff

24 single-leg squats (12 per side, again, butt to heels if you can... if not, use a 25 lbs plate held out straight in front of you for extra balance as you go down)
24 Bulgarian Split-squats (12 per side, non-alternating)
24 Alternating lunges (12 per side, alternating)
24 Jump lunges (12 per side, alternating)
24 Squat Thrusts / bodyweight squat jumps

Rest 2-3 minutes, do 2-3 sets

(If you can't do the first two movements, which are difficult, you can just do 24 bodyweight squats instead)

Shouldn't take you more than half an hour to do all of this, which leaves 25 minutes for HIIT. I wouldn't even do this more than once a week. IMO, it's not necessary.

Just as an aside, I don't even do conventional squats any longer, except where I incorporate them with my circuit training (and even then, I'm only doing ATG reps of 135). I just do the leg matrix.

And just to throw even more confusion into the squat thing, check out this vid.

http://www.functionalstrengthcoach3.com/squats.html

I'd like to say that I disagree with the guy, but I can't. I mean, the guy knows his shit. He's coached athletes in the NFL, NBA, MLB, NHL, MLS, Olympics, NCAA, and more.

Hope this helps.

MadMax · 11-27-2009, 10:00 PM

Quote:

Originally Posted by chiefbowe82

You'd be surprised how many people can't do a pullup.

What's a pullup? An old person diaper?

runnercyclist · 11-28-2009, 04:35 AM

I recommend running...and cycling

Silock · 11-28-2009, 04:51 AM

Quote:

Originally Posted by runnercyclist

I recommend running...and cycling

Yeah, cycling = no need for leg work

11-27-2009, 08:24 PM
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	Workout advice needed. Okay.... so, hitting the gym solid for three months. Workout legs lightly once a week. I was trying to ease into it because after the first workout of doing squats, lunges, etc... I could barely walk. Considering I am in real estate.... um, walking is important. I also do the eliptical, the treadmill, the crossclimber, the stairstepper and the stationary bike. I do at least 30 minutes of cardio per day, and on days when I have extra time, I crank out an hour or more of cardio. So, Weds, I go in and do squats and lunges and needless to say, I feel like a weeble wobble. I was scheduled to do legs again tomorrow. Do, I just buck up and do the workout? Should I let my legs rest longer? Should I try to go lighter at first? I am not going all that heavy, just starting at a plate on each side and then working up on squats. Anyways, I don't have chickenlegs, but I also don't want to ignore them while I work on everything else. Any advice would be golden.
Posts: 5,540

11-27-2009, 08:28 PM	#2
morphius World's finest morphius Join Date: Aug 2000 Casino cash: $5725027	I'd say you need to break up your work out better. I wouldn't do leg lifting on the same days as running, but you should be doing it more than once a week. Which is what I think your real problem might be, it is one thing to let them rest, another to give them a weeks rest.
Posts: 26,023

11-27-2009, 08:32 PM	#3
kstater Custom User Title Join Date: Jan 2007 Casino cash: $-1673437	The way you're describing it, it sounds as if you're not stretching properly.
Posts: 40,007

11-27-2009, 08:37 PM	#5
chiefbowe82 Banned Join Date: Aug 2006 Casino cash: $10004900	Definitely don't ignore legs. Keep incorporating them in your workout. For quads hit (back squats, front squats, leg extensions) for hams hit (SLDL, good mornings, leg curl) for calf's (seated calf, standing use db and stairs) for glutes (lunges, rev lunges) After awhile you shouldn't get sore from your leg workouts (most likely if you hit them harder, and do them twice a week or so) It's all how you feel if your not that sore, go ahead and go through your full workout, you can get some of the soreness out by lifting lightly (getting blood flow to the muscles) and of course static stretching afterwards. Do dynamic stretching then static stretching before. Make sure your using good form (going nearly parallel on squats etc) Get lots of rest and eat well. Good info found at bodybuilding.com in the forums section.
Posts: 4,040

11-27-2009, 08:43 PM	#7
SenselessChiefsFan MVP Join Date: Nov 2008 Casino cash: $10005450	On a side note, for the youngin's in here.... when you quit playing ball... don't quit exercising. It is much easier to stay in shape than to get in shape. I am not even overweight, and I still play pickup basketball and hike and have been pretty active. But, when I actually decided to get in the gym and get the body back that I had.... it was like a kick to the nads.... I could barely push up 185 on the bench. I couldn't do a pull up. To say my ego was a little beat up is an understatement. So, stay in school, don't do drugs, and don't get fat. That should be a public service announcement or somehting.
Posts: 5,540

11-27-2009, 08:56 PM	#9
Stanley Nickels [null] Join Date: Sep 2008 Casino cash: $1632893	I used to play pick up ball and intramural ball in school, 4-5 days a week. Anymore, I've tried to pick up running, but end up being too sore to run more than once a week. Recently, I've invested in some super-high intensity stretch regimens. Helps a ton. You've got to spend at least 5 minutes stretching, not three or four stretches that address the different muscles you'll work during your exercise. It needs to focus on the entire area, and even get you warmed up with light cardio or elastic stretching. It will pay off in the following days __________________ Bacon-wrapped shrimp: My first-favorite food wrapped around my third-favorite food. I'd go to a banquet in honor of those Somali pirates if they served bacon-wrapped shrimp.
Posts: 6,657

11-27-2009, 09:32 PM	#11
Easy 6 pie is never free Join Date: Sep 2006 Location: the drivers seat Casino cash: $-182225	Were i as sore as you sound, no way would i try to 'power through' another leg program so soon. Let them rest & rebuild a bit more, as i'm sure you know, you cant just jump back in & do what you were doing the last time you worked out consistently.
Posts: 98,497

11-27-2009, 09:55 PM	#12
Silock MVP Join Date: Dec 2006 Location: Overland Park Casino cash: $10020882	My 2 cents: There's no reason to overdo it on legs. I'm not saying you shouldn't work them at all, but leg development for most people isn't a problem. Personally, I would limit it to squats (if you even DO them... I don't think they're necessary) and some bodyweight stuff. IMO, it's far more effective for overall leg strength and balance, but it won't make your legs blow up like balloons, either. Here's one of my favorite leg day routines: Warm-up for at least 10 minutes on the elliptical, treadmill or bike. Get a light sweat going to make sure the blood is flowing well before attempting the squat. Squats: All of these are ass to ground. I don't do parallel squats. IMO, full squats are better, because they keep your ROM high, and allow you to fully develop your hips. Hips are key in maintaining good balance. Also, I just put in some arbitrary numbers. I don't know how much you squat, but keep in mind that going all the way down is (at first, it's significantly more so) more difficult than doing a parallel/half-squat. Here's a pretty good discussion on full-squats vs. parallel. http://www.alwyncosgrove.com/leg-training-myths.html Warm-up, bar only, 15 reps Bar + 45s, 12 reps Bar + 25s/45s, 8 reps Bar + 35s/45s, 6 reps Bar + 45s/45s, 5 reps Make sure you put your butt on your heels for these. Can't stress that enough. Doing that will work your entire leg, hamstrings included. And whatever you do, don't use a Smith machine. Use a squat rack. Smith machines limit your movement too much and force you to move in an unnatural way. After that, just do a leg-finisher. Leg Matrix: This should be performed with no rest in between the movements, all bodyweight stuff 24 single-leg squats (12 per side, again, butt to heels if you can... if not, use a 25 lbs plate held out straight in front of you for extra balance as you go down) 24 Bulgarian Split-squats (12 per side, non-alternating) 24 Alternating lunges (12 per side, alternating) 24 Jump lunges (12 per side, alternating) 24 Squat Thrusts / bodyweight squat jumps Rest 2-3 minutes, do 2-3 sets (If you can't do the first two movements, which are difficult, you can just do 24 bodyweight squats instead) Shouldn't take you more than half an hour to do all of this, which leaves 25 minutes for HIIT. I wouldn't even do this more than once a week. IMO, it's not necessary. Just as an aside, I don't even do conventional squats any longer, except where I incorporate them with my circuit training (and even then, I'm only doing ATG reps of 135). I just do the leg matrix. And just to throw even more confusion into the squat thing, check out this vid. http://www.functionalstrengthcoach3.com/squats.html I'd like to say that I disagree with the guy, but I can't. I mean, the guy knows his shit. He's coached athletes in the NFL, NBA, MLB, NHL, MLS, Olympics, NCAA, and more. Hope this helps.
Posts: 19,908

11-28-2009, 04:35 AM	#14
runnercyclist Gone to Carolina Join Date: Mar 2005 Location: By lake Wylie in tega cay Casino cash: $10006038	I recommend running...and cycling
Posts: 2,759