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squats but no soreness in quads
- Thread starter bigstve12
- Start date
michaelcoutts
New member
i dont really feel squats in my quads however i know they are growing.
You could try front squats which emphasise the quads alot more but if u are getting gains in your quads with normal squats then pain or no pain doesnt really matter.
You could try front squats which emphasise the quads alot more but if u are getting gains in your quads with normal squats then pain or no pain doesnt really matter.
louden_swain
New member
Thats because the 5 x 5 program does not go to failure. The DC program will ensure that you hit each and every type of muscle fiber. Here is a typical squat routine:
3 warmups @ 3 sets x 10,5,3
then building:
1 set @ 4-8 hard and heavy reps, then 1 set @ 20 reps until you barf and faint.
Although many say soreness is not an indicator of growth, I use it a a gauge to tell me whether or not I had an intense workout. Needless to say, on this type of program I can barely move the next day. Its all about high intensity, and I think the 5 x 5 program fails to test your absolute true strength. . .it likes to stop you at a fixed rep. . .why go for 5 when you can really get 7 or 8?
Anyway, soreness is based on lactic acid buildup and microtears in the muscle.
3 warmups @ 3 sets x 10,5,3
then building:
1 set @ 4-8 hard and heavy reps, then 1 set @ 20 reps until you barf and faint.
Although many say soreness is not an indicator of growth, I use it a a gauge to tell me whether or not I had an intense workout. Needless to say, on this type of program I can barely move the next day. Its all about high intensity, and I think the 5 x 5 program fails to test your absolute true strength. . .it likes to stop you at a fixed rep. . .why go for 5 when you can really get 7 or 8?
Anyway, soreness is based on lactic acid buildup and microtears in the muscle.
louden_swain
New member
casualbb said:
Think about the size of your legs and what you just said.
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nclifter6feet6
Guest
try doing quater squats with alot of weight for quads and high reps. but keep doing full squats for over all leg development
edgecrusher
New member
Squats do not directly target your quads. Your hamstrings and glutes are your prime movers in the exercise.
the issue really has nothing to do with going to failure. you can feel sore with 5x5 or DC... although with DC training, quite the opposite of what you said cauallbb is true....you recover much quicker, affording you the opportunity to do legs twice in 8 days....
bgstve, you may not be feeling it in your quads depending on your form- leg position, toe direction etc....not that you are doing it wrong.....if you want to hit the quads more, try a narrower stance, toes more towards straight ahead.
bgstve, you may not be feeling it in your quads depending on your form- leg position, toe direction etc....not that you are doing it wrong.....if you want to hit the quads more, try a narrower stance, toes more towards straight ahead.
edgecrusher
New member
bgstve, you may not be feeling it in your quads depending on your form- leg position, toe direction etc....not that you are doing it wrong.....if you want to hit the quads more, try a narrower stance, toes more towards straight ahead. [/B][/QUOTE]
And elevate the heals. That will shift the emphasis from the hip extensors to the quads.
And elevate the heals. That will shift the emphasis from the hip extensors to the quads.
casualbb said:
Damn, I just don't get how some people think. Going to failure sends the loudest clearest signal to your body that more muscle is needed. Get tired?.........fu*&^ing A I get tired, I feel like total crap afterwards.......the way you are suppossed to after putting everything you have into a workout.
And about not getting sore.......I've always heard that soreness is a sign that you have worked hard enough to grow, and if you aren't sore you don't know whether you are stimulating growth or not. Yes, and your body adapts to avoid the pain.......and then it's time to change exercises. Perpetual soreness.......perpetual growth .
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Baoh
Guest
louden_swain said:
The short of it: No.
B
Baoh
Guest
louden_swain said:
You were never a beginner? Your command is both ignorant and irrelevant to the discussion.
B
Baoh
Guest
Shark01 said:
Put down the muscle rag and stop listening to gym lore.
Baoh said:
Actually, if I read the mags and listened to the lazy know-it-alls in the gym, I'd be doing 20 sub-maximal sets per bodypart but not breaking a sweat........I'd rather just do what works best, busting my ass on every set and hoping I feel so damn sore the next day I can hadly move.
louden_swain
New member
Baoh said:
Your answer is invalid because you have no justification on why my statement is wrong.
There's so much wrong with the pile of claims you made that my guess would be Baoh didn't think it worth the effort to wade through all of it.
But since you want to argue, I'll try and make this quick.
It's really not about high intensity. What is intensity anyway? The traditional definition is % of 1RM. If you're talking about "intensity" as perceived effort, well yeah it feels hard because you're riding the edge of failure for sets, holds, and negatives. But tension is the cause of growth, not fatigue. The 5x5 program has dissociated the tension from the fatigue, and I respect it.
As to soreness...from the HST FAQ:
-casualbb
But since you want to argue, I'll try and make this quick.
Fiber recruitment has little to do with failure. At around 85% of one's max for an exercise, the body has recruited the maximum number of fibers that it can. Up to that point, to lift a bigger load it generally recruits more fibers. High loads recruit both fast AND slow-twitch fibers (generally), and low loads recuit mostly low.
It's really not about high intensity. What is intensity anyway? The traditional definition is % of 1RM. If you're talking about "intensity" as perceived effort, well yeah it feels hard because you're riding the edge of failure for sets, holds, and negatives. But tension is the cause of growth, not fatigue. The 5x5 program has dissociated the tension from the fatigue, and I respect it.
As to soreness...from the HST FAQ:
-casualbb
ok......doing one set ala DC training works
doing a 5x5 type routine also works
which works better? don't know....
they will certainly both make you grow,
to me, DC training makes a lot of sense....you push your muscles to their utter limits in one set, allowing your muscle to be traumatized in an intense manner, but not damaging the tissue so much that you can't train that muscle again for 7 or more days.....instead, you are able to push that muscle to it's limits more times per year, hence in theory better gains.
I'm attempting to test the theory in my own training.
if you are a scrawny little shit, doing either will probably make you grow as long as you eat and recover right....do what works for you...and judge your gains relative to your former self.
how do you know it's working? you grow and get stronger.
doing a 5x5 type routine also works
which works better? don't know....
they will certainly both make you grow,
to me, DC training makes a lot of sense....you push your muscles to their utter limits in one set, allowing your muscle to be traumatized in an intense manner, but not damaging the tissue so much that you can't train that muscle again for 7 or more days.....instead, you are able to push that muscle to it's limits more times per year, hence in theory better gains.
I'm attempting to test the theory in my own training.
if you are a scrawny little shit, doing either will probably make you grow as long as you eat and recover right....do what works for you...and judge your gains relative to your former self.
how do you know it's working? you grow and get stronger.
c3ntrifug3
New member
hmmm
To get back to the original subject of this thread (and I apologize if this is a innane/unnecessary post) but it's rather hard to do squats to failure effectively and generally not reccomended
You can't use any methods to push yourself past failure on squats, also... at least safely.
To get back to the original subject of this thread (and I apologize if this is a innane/unnecessary post) but it's rather hard to do squats to failure effectively and generally not reccomended
You can't use any methods to push yourself past failure on squats, also... at least safely.
I'm not taking one side or the other here, but someone might want to define "Failure".
For me, failure is repping to the point where I know that I cannot perform one more rep. Not to the point of where I need a spotter to help with the last rep.
Before this discussion goes on much further, understanding each persons definition of failure might help clarify the answer to the question.
.02,
Joker
Oh, and just for the hell of it, I use soreness as an indicator of whether or not I hit the targeted muscle group dur ing the training session.
Just .02 more
For me, failure is repping to the point where I know that I cannot perform one more rep. Not to the point of where I need a spotter to help with the last rep.
Before this discussion goes on much further, understanding each persons definition of failure might help clarify the answer to the question.
.02,
Joker
Oh, and just for the hell of it, I use soreness as an indicator of whether or not I hit the targeted muscle group dur ing the training session.
Just .02 more
collegiateLifter
New member
gotta make distinction between recruitment and fatigue.
Any way after 5x5 on squats, follow it up with 2x10 on hack squats ala need size. Then do quad stretches immediately after last set. Got me some big leg growth last semester
Any way after 5x5 on squats, follow it up with 2x10 on hack squats ala need size. Then do quad stretches immediately after last set. Got me some big leg growth last semester
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Baoh
Guest
Shark01 said:
It's a good thing you don't do that as well, but the idea of failure being related to growth is BS. This has been shown time and time again in the training halls of other nations, in many PLers of this nation (the US), and in the exercise science laboratories.
Also, think of it in an evolutionary sense. In a state of nature, which is where most of our bodily responses are derived from, failure would mean death. If growth depended upon failure, no one would be able to adapt to physical weakness for a major task, as the animal you were fighting would kill you, the man who you were fighting for territory and food would kill you, and the rock or log you were trying to move would damage you. Even if you were only injured, you'd be highly succeptible to predation.
In the lab, in the training halls, in the barbell clubs, and in nature- failure is not necessary, best, or anything beyond a drain (combined with a mental feeling of accomplishment).
B
Baoh
Guest
casualbb said:
Exactly. Thank you.
bigstve12
New member
Collegiate...ive been following squats w/ 2X10 leg press, burns like a bitch when doing it, still no soreness.
Anyways. im not jumping into this failure controversy, I just lift until the pain is so intense i cant stand it anymore....so i guess this would be failure? All in all its worked good for me. Ive gone from 135lbs (yeah its embarrasing) to my current weight of 200lbs in 4-5years of training...all natural. So it works for me
Anyways. im not jumping into this failure controversy, I just lift until the pain is so intense i cant stand it anymore....so i guess this would be failure? All in all its worked good for me. Ive gone from 135lbs (yeah its embarrasing) to my current weight of 200lbs in 4-5years of training...all natural. So it works for me
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nclifter6feet6
Guest
bigstve12 said:
FUCKING CORRECTOMUNDO!
overtraining is an excuse to be a pussy. you dont have to agree with me but oh well im bigger and cutter than yall undertrainers hahahaahahahhaha
louden_swain
New member
Extreme intensity is the only way to train. . . . I love the challenge, breaking records,and adding weight.
I ask myself. . .how far am I willing to go?
So far, it has worked.
I ask myself. . .how far am I willing to go?
So far, it has worked.
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Baoh
Guest
"Only"....
No.
No.
collegiateLifter
New member
bigstve12 said:
hey man as long as your growing and getting stonger then no worries. quad soreness isn't really all that fun anyway--- trust me.
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