Leg cramps since starting the 5x5

[atp1000]

I started the Intermediate 5x5 a week ago and since starting I have had intermittent leg cramps, particularly in my calf muscles. I use the term cramp very liberally. It does not feel like a Charlie horse or any excruciating pain. Just a light throbbing, tense like feeling.

My weights are reasonable and I am not pushing it. In fact, my muscles dont cramp up at all while working out, ONLY when I am sitting. When I stretch my legs or rub them, it feels better. Lying in bed, everything is fine.

It may be useful to note that I sit at a desk for numerous hours because of graduate school and have been sitting more than usual lately working out.

So I am not sure if these cramps are a byproduct of the program and maybe my legs need to get used to the increased frequency? I have not trained 5x5 style since high school (28 now) and have only been lifting consistently for 2 years now, which would include a once a week leg day, with squats and other stuff.


Any thoughts or ideas?

 

[SgtSlaughter]

what's your stretching routine look like?

(hopefully a lot, often, and static holds)

Desk job + not stretching properly = screwed me up big time

 

[atp1000]

Thanks Sarge.

Haha, sadly I dont have a stretching routine. Its not out of laziness, I just forget to do it afterwards. I remember when I am home, but the whole "dont stretch a muscle cold" thing prevents me from doing it then.

When you had your desk job, what sort of issues did you experience from not stretching?

 

[SgtSlaughter]

No problem bro.

I developed lordosis. Horrible back pain for months... still correcting it now. It developed from the months of September - nov, dec-ish.

You can stretch a muscle cold, i do it all the time. I stretch a few times a day.

Make it a priority.

I haven't been able to back squat since the back problem, chiro appointments, xrays, deep tissues... simple preventative maintenece is worth the time.

Also, my not doing ab strength training was the other issue besides having super tight hamstrings and hip flexors, ect.

check out t-nation.com for great stretching and preventative work.

 

[atp1000]

Thanks again Sarge. Hopefully consistent stretching will remedy this.

 

[blut wump]

Try taking glutamine, say 5g morning, afternoon and evening. On workout days, take 5g pre and 5g post-workout and drop the afternoon dose.

As Sarge mentions, try to stretch out your calves after every workout, more if you feel inclined.

 

[atp1000]

Try taking glutamine, say 5g morning, afternoon and evening. On workout days, take 5g pre and 5g post-workout and drop the afternoon dose.

As Sarge mentions, try to stretch out your calves after every workout, more if you feel inclined.

Thanks blut. Do you suggest any type of stretching or warm up before lifting...such as 10 minutes on a bike?

 

[blut wump]

Personal preference, I guess. I warm up by doing the exercise I'm doing but I start with just the bar.

I always start a squat session, for example, with 20Kg x 10, 30Kg x 10, 60Kg x 5. Only then do I start to think about where the session is headed. Those sets help me to limber up, to warm up and to feel out any kinks. If something still feels tight I might stretch or massage it but, otherwise, I normally leave all stretching to after the workout.

Similarly with bench, I always start with 20x10, 40x10, 60x5 and then think about where I'm headed.

 

[atp1000]

Personal preference, I guess. I warm up by doing the exercise I'm doing but I start with just the bar.

I always start a squat session, for example, with 20Kg x 10, 30Kg x 10, 60Kg x 5. Only then do I start to think about where the session is headed. Those sets help me to limber up, to warm up and to feel out any kinks. If something still feels tight I might stretch or massage it but, otherwise, I normally leave all stretching to after the workout.

Similarly with bench, I always start with 20x10, 40x10, 60x5 and then think about where I'm headed.

Ok, thanks.

 

[Cynical Simian]

Assuming water and electrolyte intake isn't an issue, following sarge's advice about stretching should take care of it. Just make an effort to walk and/or stretch a bit during the day when you're at your desk.

IMO, you should give that a shot before developing an expensive glutamine habit. blut, I've never heard anything about glutamine preventing cramps (although admittedly I haven't read much about it beyond what was necessary to convince me that it was somewhat overrated and ineffective). Did you mean taurine?

 

[blut wump]

Taurine at 1.5 - 3g per day does help with cramps. Apparently it helps calcium to get into the cells.

Glutamine can help a lot with recovery and this sounded to me like a recovery issue. I think it helps with sleep too but that's just my impression.

Maybe your diet was rich enough that any extra glutamine was just being flushed.

 

[Cynical Simian]

Gotcha. I've seen a lot of stuff glutamine and recovery but assumed recovery wasn't the issue here since the OP mentioned that he wasn't pushing hard. To be clear, I've never tried glutamine, so none of what I said above is based on personal experience.

 

[blut wump]

A lot of people swear by it. I just happened to buy a few Kilos in a powder sale so I can afford to be liberal with it.

There was a thread a few months back where a lady was suffering long-term cramps / muscle soreness. She took up glutamine and reported back within a couple of weeks at the 'miracle' cure.

Who knows?

 

[Kabeetz]

+1 on the taurine helping with cramping, have had positive experiences supplementing that at 3-5gs a day.

 

[atp1000]

Thanks again guys. If stretching does not take care of this, I will try taurine.

A couple more thoughts. Someone mentioned that my electrolytes might be out of balanced. I should note that until last night, I stopped supplementing with calcium for 2 weeks because ran out. So maybe this has something else to do with it?

Also, I have been trying to figure out why I am experiencing these cramps when I have been lifting for 2 years now without feeling anything like this. Here is what I have came up with....please let me know what you think:

While I have been sitting at a desk more than usual lately, I have been at this desk routine for 2 years now. During these two years I would only squat once a week and would rarely stretch, yet did not experience these kind of cramps at all. Thus, does it seem plausible that increasing my squat frequency from 1x to 3x a week (per the 5x5) would be the main reason why I am experiencing these cramps? Furthermore, because of this increased workload and intensity; stretching, proper calcium supplementation, and better sitting posture has become more important?

 

[blut wump]

The recently increased volume, coupled with your description of the discomfort, was what caused me to consider it simply to be a recovery and conditioning issue.

 

[atp1000]

Wow, lightly stretching between sets and thoroughly stretching after the workout did wonders! Thanks guys, this really helped. Now I just need to perfect my squat form and we will be rocking.