I just finished my weight training routine.. did a few routines for 30 minutes. During that time some routines I was a little bit jittery in the way that I would shake a little. I was holding two 5 pound dummbells... not too heavy. I was following a routine in a book that I bought. Even afterwards now my legs feel like jelly when I walk It's strange. Here's what I did:

Compound Superset #1
Thighs - Dumbbell Squats
Reps: 12-15 Sets: 2
Rest: 90 seconds

Hamstrings - Dumbbell Lunges
Reps: 12-15 Sets: 2
Rest: 90 seconds

Compound Superset #2
Thighs - Ballet Squats
Reps: 12-15 Sets:2
Rest 90 seconds

Hamstrings - Stiff-legged Deadlifts
Reps: 12-15 Sets:2
Rest: 90 seconds

Compound Superset #3
Calves - Standing Calf Raises (one leg)
Reps: 15-25 Sets: 2
Rest: 90 seconds

Shoulders- Upright Rows (using dumbbells)
Reps: 12-15 Sets: 2
Rest 90 seconds

Compound Superset #4
Calves - Standing Calf Raises (two legs)
Reps: 15-25 Sets: 2
Rest: 90 seconds

Triceps - Tricep Kickbacks
Reps: 12-15 Sets: 2
Rest: 90 seconds.

Did you stretch before / after the workout? If it was the first time you did lower-body strength training recently, it wouldn't be unusual for you to get a bit sore from bodyweight alone. I have a tendency to overdo it when I first start into a lower body routine again because it's so much easier to add weight or increase reps. I don't realize I overdid it until after the workout (or the day after, or the day after that).

No I didn't strech... I know thats a little stupid.

But I guess it's because it's the first time i've done a workout in a while. I was just wondering why the body goes like that.

I need to remember to start stretching as well.

Maybe I can stretch for 15 minutes at home right before I get to the gym.

Do not stretch before a weight training workout or any workout really. Stretching should be performed after a workout.

Warm-ups should include range of motion exercises like making arm circles, doing the hula-hoop motion, push-ups, sit-ups, squats (bodyweight), lunges (bodyweight), knee raises, toy soldiers, etc.

Calisthenics are a good warm up too.

Edit: That being said, I always stretch before working out, and it's not a problem for me.

Splint is correct, you never want to stretch before lifting. Your muscles are springs, why would you stretch them out prior to wanting to keep them contracted?

The only time I ever stretch is before doing explosive movements like sprints or quick pieces on the rower. Other than that, I do some bodyweight motions before leg day, and thats about it.

Who would have known. All along I thought I was just being lazy and not stretching. Apparently its the right thing to do, lol.

The point is not "Don't stretch." You should be stretching. It is an important part of injury prevention. Bour is just saying don't stretch cold muscles right before you lift. You still need to warm up.

Stretching is best like its said after you workout.

I run 5 minutes @ a 5mph jog then go hit mylegs.

On chest/shoulder/etc days I do windmills, some pushups, light bar, then go to it.

Doing a leg workout is tuff if you haven't done it in a while. A LOT of people will feel sick, throw up, and have trouble standing/walking if they push it too hard after not working their legs out. You can over do it.

Be smart and for most people they lift with 2-4 reps left in the tank. Then after you rest its about the same each time.

I hit my legs hard the other week and felt like I was going to puke. 10 minutes later I was fine. It was the lack of really hitting it and how much I hit it that caused it. Squats, Deadlifts, Leg Ext, Leg Curls = one nasty day

Thanks guys for the replies.

I should have known that streching isn't really needed before weight lifting, I guess it makes sense. I should have done some jogging before-hand. I woke up really sore this morning, and still am. I hope it'll subside alot by tomorrow that way I can start my next weight lifting routine, though I think it targets the upper body so it gives the legs some time to rest.

I went for a cycle this morning just after I woke up and before eating to allow the fat burning process to start right away since the stores are already depleted. The cycle lasted I think 5 or so minutes because my legs were already aching. I switched to a fast paced walk insted so it was less strain on my thighs.

You frequent t-nation yet still do extensions and curls? Come on man! you're killing your knees!

I did leg curls until I discovered romanian deadlift and the glute ham raise. I never looked back.

I do them for higher reps to help 'finish' off the legs after my squat/deadlifts.

Usually do squats / regular deadlifts then squats / straight legged deadlifts on 2 days a week.

I won't do the leg ext/curls anymore on their own or go heavy, but yeah that was one thing I learned from the Tnation site I liked.

I will say the romanian deadlifts are a great lift, but I really haven't given the glute ham raise its due justice yet.

Leg extensions and leg curls are bad? :O

http://www.t-nation.com/readArticle.do?id=1306675

Decide for yourselves but its a topic of debate based on the rewards vs risk. Other lifts out there that provide same or better growth/strength opportunities with less risk.

Ok well I think i'm going to go with an alternative to the leg extensions.... so just weighted squats?


BTW, I ended up doing lunges again today and found that I cant lower my leg to 1 inch above the ground as I feel like i'm just going to collapse. The weight isn't large, as stated, and I can do every other workout. But I've now got sore inner legs and the "upper leg" from the other day. As I performed them today I presumed that it was from squats but as I got to the last weight exerice, the lunges, I realised that it was that excercise that was causing the problem.

I don't know if I should try it with a lighter weight, but I know I was having difficultly doing it with no weights originally, though at least I could still maintain the correct form. So all in all I put it down to the measly 5 kg, or 10lbs that I'm using. Too much?