I'm tired?

[NAS]

Hey ppl, I'm an amateur football(soccer) player. I play on sundays.
However, I've started squatting 3 days a week, and my legs feel heavy and sore.
It's affecting my sprinting ability, as I'm quite pacy.
Can you ppl give me any recovery tips, which will help or overcome this tired/heavy legedness feeling?


I'm following this programme, which requires weight training 3 times a week, and on each of those sessions, All the major body areas are trained.

The rest body is ok, I can cope with soreness in my arms, shoulders etc.

However, I think the squatting really takes it out of me.

After yesterday's session, I was totally knakered, felt weak and lethargic.

I train Mon, Wed, Fri and play footy on sunday.

What days do you people train legs, and how many sets of squats do yo do per week.

Surely, squats 3 times a week ain't overtraining is it?

It's recommended by this programme I am following

 

[bigstve12]

Squats 3 X a week is overtraining. Any muscle trained 3 X a week is overtrained. You need to break up your routine. Only do two bodyparts per day and only once a week. the slow sprinting and lethargic feelings are b/c your overworked.

 

[NAS]

I think the cause is the squatting, it definitely takes it out of me.

2 bodyparts per wekk, huh?

What do you suggest?

Legs and Chest On Mondays,

Arms On Wednesdays

Back AND Abdominals on Fridays

 

[bigstve12]

If you only have 3 days a week to lift, the basic begininng routine would be the push/pull split.
Mon: chest, shoulders, tris
Wed: Legs, calves
Fri: Back, Bis
do some abs on each day. This way your legs have 4 days till your soccer game to heal.
You should be lifting so hard an intense that you shouldnt want to train bodyparts more than once a week b/c they should hurt too much!

 

[spatts]

I'm with Bigstve...push/pull/legs is a great split.

For aiding recovery, check out the "Active Recovery" sticky at the top of the page.

I'm not big on the daily abs thing, but to each his (her) own.

 

[bigstve12]

i meant do abs on each training day

 

[spatts]

 

[casualbb]

Any muscle trained 3 X a week is overtrained

That is a blatant lie.

What are you trying to do? For muscle gain, once/week is too little frequency. I train 3.5x/week no problem. Are you training to failure when you train? What kind of volume are you doing?

-casualbb

 

[Thaibox]

That is a blatant lie.

What are you trying to do? For muscle gain, once/week is too little frequency. I train 3.5x/week no problem. Are you training to failure when you train? What kind of volume are you doing?

-casualbb

each muscle group 3.5X/week

 

[casualbb]

When you realize that you don't have to train to failure, a whole new world of frequent workouts opens up.

-casualbb