Squat recovery?

[gerard1]

I'm pretty new to squats. My legs are in decent shape from years of cycling, but new to squats.
I've never had trouble doing leg extensions, calf raises, etc.
So I just added squats in about 3 weeks ago. When doing them, I don't really notice any particular area of burning like I would during extensions in the quads, but more of a general....fatigue...when trying to get that last squat in.
Also, for some reason it is taking my quads a full week to recover from them each time!! Is this normal?? It hurts to freakin walk for a week!!
I really only notice this in my quads. My glutes don't really feel very fatigued after squats. Is that OK??
Oh, if it matters, I'm not on any gear at the moment.

thx for any info!

 

[getswoll]

I'm pretty new to squats. My legs are in decent shape from years of cycling, but new to squats.
I've never had trouble doing leg extensions, calf raises, etc.
So I just added squats in about 3 weeks ago. When doing them, I don't really notice any particular area of burning like I would during extensions in the quads, but more of a general....fatigue...when trying to get that last squat in.
Also, for some reason it is taking my quads a full week to recover from them each time!! Is this normal?? It hurts to freakin walk for a week!!
I really only notice this in my quads. My glutes don't really feel very fatigued after squats. Is that OK??
Oh, if it matters, I'm not on any gear at the moment.

thx for any info!

The primary mover for the squat are the quads, your glutes aid in them, but are not in the "focus" of the exercise. Therefore it is quite fine for them to not be fatigued as much as the quads. As far as the soreness, I find among clients that that is normal as a person gets "used" to doing the movement. I even am usually sore (or can at least feel it when I run) for about two to three days after a leg workout. My question to you is this: are you doing real squats or smith squats, and are you doing them properly?

hope this helps,
GS

 

[gerard1]

The primary mover for the squat are the quads, your glutes aid in them, but are not in the "focus" of the exercise. Therefore it is quite fine for them to not be fatigued as much as the quads. As far as the soreness, I find among clients that that is normal as a person gets "used" to doing the movement. I even am usually sore (or can at least feel it when I run) for about two to three days after a leg workout. My question to you is this: are you doing real squats or smith squats, and are you doing them properly?

hope this helps,
GS

I never realized the difference.....I believe I am doing Smith Squats. The bar is attached to two vertical rods, with slots to put the bar back into. I move my feet out in front of me a bit to make the movement feel more natural and not strain my knees too much. I go pretty much all the way down, upper legs at 90 or just past.
Thanks for any more info!!!
Oh, by the way, my shitty gym only has the Smith, no normal squat rack....

 

[getswoll]

I never realized the difference.....I believe I am doing Smith Squats. The bar is attached to two vertical rods, with slots to put the bar back into. I move my feet out in front of me a bit to make the movement feel more natural and not strain my knees too much. I go pretty much all the way down, upper legs at 90 or just past.
Thanks for any more info!!!
Oh, by the way, my shitty gym only has the Smith, no normal squat rack....

Is it a vertical smith machine or a 45*? If it is a vertical, make sure your feet are far enough in front of you that when you go down to slightly past parallel, that your knees, lower leg, and ankle are all in a line and that your knee does not protrude over your toes. If you are on a 45*, strive for the same thing, but your feet will need to be slightly further out. This will be kind of awkward at first, but it will alow you to work your legs to their fullest.
take care,
GS

 

[gerard1]

Is it a vertical smith machine or a 45*? If it is a vertical, make sure your feet are far enough in front of you that when you go down to slightly past parallel, that your knees, lower leg, and ankle are all in a line and that your knee does not protrude over your toes. If you are on a 45*, strive for the same thing, but your feet will need to be slightly further out. This will be kind of awkward at first, but it will alow you to work your legs to their fullest.
take care,
GS

Its vertical. People at the gym slide a flat bench under it to use it for bench press as well.
The gym spent a fortune on fancy Hammer equipment and some other hydrolic equipment, but they can't buy a few normal bench press and squat setups....

 

[Grizzly]

You should really look into a new gym. I don't care what anybody says(namely since they would be exceedingly WRONG) but there is NO replacement for free weights; particularly when you're trying to compare free bar squats to smith machine squats. They're not even the same exercise.

 

[jamesdal7]

You should really look into a new gym. I don't care what anybody says(namely since they would be exceedingly WRONG) but there is NO replacement for free weights; particularly when you're trying to compare free bar squats to smith machine squats. They're not even the same exercise.

I agree 100% with Grizzly. Go to a new gym, go do squats using free weights and you will feel the difference with your first rep. When you use the smith machine, it limits a lot of your workout.

 

[wnt2bBeast]

You should really look into a new gym. I don't care what anybody says(namely since they would be exceedingly WRONG) but there is NO replacement for free weights; particularly when you're trying to compare free bar squats to smith machine squats. They're not even the same exercise.

exactly..a smith machine puts you in an unnatural squatting position..no way to get your ass to the floor on a smith

 

[gerard1]

The gym I use has a few different locations. Tried another one, and it had a proper non-smith squat rack. Good workout. I figure I'll be hobbling for the next week again...

 

[hakt0ne]

I'd say it'd depend on how your doing your squats as to what the primary mover is as well. A powerlifting type squat isn't going to hit your quads as much as your glutes, hips, and hams.
Sorness means nothing. He said he's a cyclist. It's possible that the lactic acid didn't build to a level during the squats to cause any discomfort since he's used to having a TON of buildup during the endurace of cycling. So while he may have worked out well, it's possible he's not sore from it.
As for smith squats? If he's doing those God help him LOL.

The primary mover for the squat are the quads, your glutes aid in them, but are not in the "focus" of the exercise. Therefore it is quite fine for them to not be fatigued as much as the quads. As far as the soreness, I find among clients that that is normal as a person gets "used" to doing the movement. I even am usually sore (or can at least feel it when I run) for about two to three days after a leg workout. My question to you is this: are you doing real squats or smith squats, and are you doing them properly?

hope this helps,
GS

 

[gerard1]

I'd say it'd depend on how your doing your squats as to what the primary mover is as well. A powerlifting type squat isn't going to hit your quads as much as your glutes, hips, and hams.
Sorness means nothing. He said he's a cyclist. It's possible that the lactic acid didn't build to a level during the squats to cause any discomfort since he's used to having a TON of buildup during the endurace of cycling. So while he may have worked out well, it's possible he's not sore from it.
As for smith squats? If he's doing those God help him LOL.

I did regular squats last workout. No, I don't find I feel a huge lactic build, but I do get a lot of tightness/cramping! And my legs are very sore a day and a half later!! Hopefully thats a good sign that I worked the legs well...I start with the squats, then do calf raises, then leg extensions, then leg curls.

 

[kenneth]

recommendation

I did regular squats last workout. No, I don't find I feel a huge lactic build, but I do get a lot of tightness/cramping! And my legs are very sore a day and a half later!! Hopefully thats a good sign that I worked the legs well...I start with the squats, then do calf raises, then leg extensions, then leg curls.

I was just recommonended to try something like this to replace leg extensions and leg curls, did the new revamped leg workout the other day and as i knew it would, this makes leg extensions and leg curls seem pointless.

Leg Workout
Squats
Front Squats (replacing leg extensions)
stiff legged dead lifts (replacing leg curls)

this should make a world of difference i already know it's going to for me. good luck

 

[Shukdawg]

What is your Post Workout Nutrition?
Are you supplementing with Glutamine?

Stay away from the MACHINE. Free weights are the ANSWER.

 

[Freddy]

You should be squatting, or at the very least training the muscles of the squat at least twice a week.

Smith Machine squats don't compare at all, for the reasons Grizz and others have already explained, and other reasons that I don't have time to get into right now.

 

[kenneth]

if the regular barbell squats are challenging in a 'form' sense just start out a bit lighter until you get it done nicely and progress from there. like shukdawg said just stay away from the machines