Starting Strenth - squatting 3 times a week - question

joker77

I've just received my copy of the Starting Strength book, and will be looking to make some serious alterations to my training regime after just a brief flick through it last night.

I've a question though...

I do a bit of running/cycling - I'm looking to go for 2/3 x20 mins runs a week, plus 8/10 x20 minutes cycles (to/from work 4/5 days a week).

I find I get DOMS from doing squats - the quads do be pretty stiff. For example I did Squats last Friday, and still had a little yesterday.

The Starting Strength workout is designed to do Squats at every session - for 3 sessions a week. So this would be Mon/Wed/Fri.

I don't see how my legs would have enough recovery time to do Squats every 2nd day. What do you reckon?

Hanley

The cycles should really work as a form of active recovery. I squatted super hard yesterday, and while I'm stiff and sore today, walking for long distances is fine, and cycling certainly wouldn;t pose a problem. You legs will loosen up with some movement.

Alternatively you could always try running at the end of your session, DOM's won't have fully set in and you'll have a full day to recover too.

Just because you have DOM's doesn't mean you can't train, eventually your body will adapt to it althought it make take some weeks.

Colm_OReilly

I'm with Hanley on this one - I doubt the cycling will hurt too much. Cycling predominantly works the quads in a limited range of motion, and you probably take it handy enough commuting anyway.

Start your squats off at a safe enough weight - as SS is a linear progression they'll increase soon enough.

The squat works the hamstrings - Rip makes this point in the book, so make sure you're working them right.

Go onto his Q&A forum and watch the squat critiques for form correction as well.

Maybe leave the running out for two weeks or so while you adjust to SS, then add them back in. Hanley's suggestion is also a good idea.

BossArky

OP, like yourself I run 2 or 3 times a week.

One session start off with squats, and finish off with just a 1 km to get the blood circulating.

The next session start off running your full distance (5km or whatever), then do the squats after. Even after a hard run I find I can squat more comfortably than if I was "fresh".

The cycling should be good for your recovery from squats as it gets the blood flowing and nutrients to where they are needed.

Al_Fernz

Cycling with DOMS is no problem. I've been barely able to sit before but had no problem cycling. In fact it actually helped by getting blood back into the legs and loosening them up again. An active recovery as Hanley said.

Also remember that the working weight sets in SS are low (5). I've only really experienced bad DOMS doing high-ish reps (8-12) squats or when I start doing them after some time off. As you will be squatting 3 times a week I'd say your body will catch up pretty quick.

Three things that should help minimise DOMS are:
1) Stretching after workout - a must
2) Ice cold shower for about a minute
3) Post-workout drink - RAM X always helps me

joker77

Thanks for all the replies guys, it's great to have so many people offer good advice!

I'll be formulating my new training plan over the weekend, I'm going to try get most of the book read by then

celestial

Hey OP, where did you order Starting Strength from? I want a copy. Does anyone know where I can get it? It's unavailable on amazon.co.uk and play.com don't seem to have it.

Edit- looks like they have a 2nd edition out now - presume that's an extended edition of the first edition. Can order from that site but I'd prefer to order from somewhere in Europe - quicker

agentgreen

I got it off http://startingstrength.com/ it arrived pretty quick, can't remember how long but was no more than a week to 10 days.

crotalus667

celestial wrote: »

Hey OP, where did you order Starting Strength from? I want a copy. Does anyone know where I can get it? It's unavailable on amazon.co.uk and play.com don't seem to have it.

Edit- looks like they have a 2nd edition out now - presume that's an extended edition of the first edition. Can order from that site but I'd prefer to order from somewhere in Europe - quicker

Chapters on parnell st can order just about any book as long as it's still in print

celestial

agentgreen wrote: »

I got it off http://startingstrength.com/ it arrived pretty quick, can't remember how long but was no more than a week to 10 days.

Rightio cheers - did you get the first or second edition?

Edit- I see it's the 2nd edition on that site so presume you got that one :-)

agentgreen

celestial wrote: »

Rightio cheers - did you get the first or second edition?

Edit- I see it's the 2nd edition on that site so presume you got that one :-)

Yep got the second edition, they tell you on startingstrength.net what the differences are. I think it's basically the second edition goes into more detail and had some isolation lifts.

joker77

I got mine from amazon.com - linkie - took a while though

BobbyOLeary

I ordered mine off aasguardco.com, took about 5 working days. I ordered it on thursday and it was delivered on the wednesday. Its a 2nd Edition and its signed by Rip and Lon Kilgore.