I did squats two days ago for the first time in a loooong time

[TKE683]

And i am so sore, i can't believe it. Two days I can barely walk and I was only squatting 200. I just wanted to change things up and did four sets.

 

[kid44]

Been there. Hard to take a dump?

 

[quantumleap]

I did that last week although for a little bit less weight. Since I'm just getting back into weights I could feel the burn and quit after 4 reps so I wouldn't feel it days later. I knew I was going to pay for it if I kept it up so I switched up to working on my arms.

 

[mrhognuts2]

squats are a mfer!!...if it dont kill yer ass.itll damd sure make ye stronger..'keep the continue'

 

[Coaster]

THE LARGEST MUSCLE IN YOUR BODY, was getting a workout.
When I have had a long layoff I start with doing deep knee bends.
Say 10 on Monday, 20 on Wednesday and if not sore do my first set of squats with no more than 50lbs. Sounds wimpy...but I'll bet you wish you had done it that way now.
Fitness is not a sprint...ease into everthing.

GL

Coaster

 

[RobFunk]

One of the most important excercises there is though

 

[hellah10]

squat's are the best exercise in my opinion...

 

[Coaster]

I agree.
Must be done properly and with slow progression.

Coaster

 

[Shea]

Can someone give me advise on doing squats without a machine or rack?
I find that I don't have the upper body strength to lift a barbell over my head and on to my shoulder with enough weight to do squats. I've tried front squats where I hold a barbell on my chest but I can't keep my elbows pointed up. Is there a better way or perhaps a way using dumbells? Thanks in advanced!

 

[WCBias]

Can someone give me advise on doing squats without a machine or rack?
I find that I don't have the upper body strength to lift a barbell over my head and on to my shoulder with enough weight to do squats. I've tried front squats where I hold a barbell on my chest but I can't keep my elbows pointed up. Is there a better way or perhaps a way using dumbells? Thanks in advanced!

Front squats with a heavy dumbell held at your chest...very good exercise and also helps train you to squat with your legs and not bend your back as you go down.

You should not be doing squats with a barbell and weights unless it is racked up or very light.

 

[levistep]

I agree.
Must be done properly and with slow progression.

Coaster

I thought squats are the fastest progression? A new starter can put on 100lbs in little more than a month.

 

[Paid2play]

Can someone give me advise on doing squats without a machine or rack?
I find that I don't have the upper body strength to lift a barbell over my head and on to my shoulder with enough weight to do squats. I've tried front squats where I hold a barbell on my chest but I can't keep my elbows pointed up. Is there a better way or perhaps a way using dumbells? Thanks in advanced!

Use an exersice ball (the large ball you do abs on) and place it between you and the wall. It should be right at your waist line. Keep your feet 8-12 inches apart. Squat down and pick up 2 dumbells (they dont need to be heavy to get a great workout). Slowly return to starting position. Do 4x10. Enjoy the burn.

 

[Paid2play]

I thought squats are the fastest progression? A new starter can put on 100lbs in little more than a month.

This is true. Your legs will surprise you in how strong they get in such a short amount of time. ( We're still talking months, trying to go too heavy too early will most likely cause you to hurt your back)