okay guys, just a quick question.

i started the program two days ago, im supposed to hit the gym again in a few hours.

my first day i did squats, dl, and ohp (seems to be the general program in this book, i havent had the time to read through it fully yet, but i saw a sort of mock program towards the back and thought id give it a try, but with less weight)

for squats i did:

45x5x1
65x5x1
75x5x3

now my legs are really sore, worse than the day after the work out. ive been reading mixed responses on what i should do next. some people are saying continue doing the squats, just do a lighter load and it will help ease the soreness and others are saying dont do squats again or i risk injury.

should i just man up and hit them squats again? i can hardly get ass to grass right now (i normally can if im not sore with out any problem). its mostly at the like 90 degree point that my legs tense up and i have to force myself down further into the squat and its painful but not unbearable.

thoughts? comments? lmk. thanks guys!

also im probably not eating enough. i cannot stomach what ive calculated to be my daily calorie/protein/fat/carb intake. ive never been a huge eater, probably because i used to smoke. how can i help devour my meals? ex: yesterday i could bearly eat 12oz chicken breast, 5oz white rice, and 6oz of broccoli in one sitting. i am taking a multi every day, but nothing else.

also ive never done any sort of training for any sport ever. most ive done is play peewee baseball when i was a little one. im 5 7 and about 145lbs.

This post was edited by B4K3R on Jul 25 2014 03:14pm

do the squats, you get used to it.

what u have is commonly called DOMS (delayed onset muscle soreness)

You did squats - Something else- Going back to squats/ i assume

You wont lift heavy if your legs are painful when you move (if youre even able to lift), rest until its more manageable and go back, you'll get doms again, if youre regular you wont get them anymore after a couple weeks, it gets better

Try not to work the same muscle group 2 days in a row, but i doubt that would be in the routine in the first place

e/ TLDR dont go full ham and follow the program to the letter from day 1, give your body some time to adapt then gently lower the rest days until youre doing the SS routine (also dont overdo the rest days, you have to go sometimes when its still uncomfortable, it shouldnt be painful though, else you wont lift shit, i'd be surprised if you managed to squat the bar from what you described)

This post was edited by Qwaze on Jul 25 2014 03:55pm

?

just go to the gym

From what I experienced, the longer you wait to work out again after being sore, the longer you'll be sore

After your first few warmup sets and a bit of foam rolling you'll be good to go, if u can't eat much in 1 sitting (like me) spread it out, I have around 6-7 small meals/snacks during the day = always hungry = always hitting my calories.

It'll go away after a few days, just dont mind it

And go slower if you have to, but you shouldnt need to

i went and did the same weight again. i struggled on my last set and i was 'bouncing' at the bottom of my squats which i imagine isnt the best way to do them. as you guys said the soreness went away a little bit into my sets but theyre nice and stiff again now! :]