Thread: problems with squat and bench

well, i went to do my squat warmup set last night, and i got very sore at the very top of my legs (towards the outside of the leg) at the deepest part of the squat. it felt like it was just below the hip, i think it might be the hip flexors. anyway, i stretched out my quads and everything as much as i could, and i seemed to make it through my 3 sets, but it certainly didn't feel the best. any advice on what might be the prob here? also, if it is the hip flexors, are there any particular stretches to loosen them up a bit?

also, after i finished my squat i went over to bench and it literally felt like i was going to tear my left bicep and also my chest straight off the bone! i've never felt this before, it might just be ultra tight, i'm not sure. i again stretched out very thoroughly and between each set, and i made it through, although i had to push very slowly through the reps.

anyone had any similar experiences or know what might be the cause? FYI, i am squatting and benching 3 times per week at the moment. i have squatted 3 times per week previously and had a similar issue arise (i had to stop), although the benching problem is new to me.

thanks

Originally Posted by thebeefmachine

well, i went to do my squat warmup set last night, and i got very sore at the very top of my legs (towards the outside of the leg) at the deepest part of the squat. it felt like it was just below the hip, i think it might be the hip flexors. anyway, i stretched out my quads and everything as much as i could, and i seemed to make it through my 3 sets, but it certainly didn't feel the best. any advice on what might be the prob here? also, if it is the hip flexors, are there any particular stretches to loosen them up a bit?

also, after i finished my squat i went over to bench and it literally felt like i was going to tear my left bicep and also my chest straight off the bone! i've never felt this before, it might just be ultra tight, i'm not sure. i again stretched out very thoroughly and between each set, and i made it through, although i had to push very slowly through the reps.

anyone had any similar experiences or know what might be the cause? FYI, i am squatting and benching 3 times per week at the moment. i have squatted 3 times per week previously and had a similar issue arise (i had to stop), although the benching problem is new to me.

thanks

i know this sounds silly, but i used to get the same pain on squats, and i pulled my undies and pants up a cm or two higher than normal and i didnt get the pain... dont laugh

Sounds like the psoas muscle. Sounds like it is inflamed and/or tight (I'm no medical expert though). I myself have had problems with it and it got worse and worse to the point I was running one day and strained it real bad I couldnt even walk home. Had to limp very slowly for like 45mins lol.

Anyways, solution was simple enough (after bringing it up with a physio). Just rest it, and stretch it ( bit hard to explain so search the internet on how to stretch it). Lay off leg work and running for a week or two. Anti inflammatories work a charm too if pain is bad. If you can't sort it by resting and stretching, see a physio. But it should pass in no time. Oh, and icing it wouldn't hurt either.

ive got the squat one now... do u do wide stance squats? I tend to get them from that. So i dont do wide stance squats anymore. Takes 2-3 weeks to fully recover.

Originally Posted by thebeefmachine

well, i went to do my squat warmup set last night, and i got very sore at the very top of my legs (towards the outside of the leg) at the deepest part of the squat. it felt like it was just below the hip, i think it might be the hip flexors. anyway, i stretched out my quads and everything as much as i could, and i seemed to make it through my 3 sets, but it certainly didn't feel the best. any advice on what might be the prob here? also, if it is the hip flexors, are there any particular stretches to loosen them up a bit?

also, after i finished my squat i went over to bench and it literally felt like i was going to tear my left bicep and also my chest straight off the bone! i've never felt this before, it might just be ultra tight, i'm not sure. i again stretched out very thoroughly and between each set, and i made it through, although i had to push very slowly through the reps.

anyone had any similar experiences or know what might be the cause? FYI, i am squatting and benching 3 times per week at the moment. i have squatted 3 times per week previously and had a similar issue arise (i had to stop), although the benching problem is new to me.

thanks

Overtraining. If you've had it before from doing the same thing, then you're crackers to keep doing it!

You're overworking the agonists and so the accessory and stabiliser muscles are probably kicking in to compensate. Your bicep pain is probably your pec insertion screaming from overuse. Drop your frequency back, warm up on the bike for 5 mins first. Change between dumbbells and flat bench for chest, nice deep, full range reps. If you're smashing it well, once per week, twice AT THE MOST should be all you need.

BD

Originally Posted by BODY DOC

Overtraining. If you've had it before from doing the same thing, then you're crackers to keep doing it!

You're overworking the agonists and so the accessory and stabiliser muscles are probably kicking in to compensate. Your bicep pain is probably your pec insertion screaming from overuse. Drop your frequency back, warm up on the bike for 5 mins first. Change between dumbbells and flat bench for chest, nice deep, full range reps. If you're smashing it well, once per week, twice AT THE MOST should be all you need.

BD

thanks for the feedback BD, however, i'm confused.

so are you saying that all programs such as 5x5, HST, stronglifts etc that advocate full body programs 3 times per week are overtraining???

my program is a very basic program, i don't go to failure. progress the weights once the weights get too easy.

There are many factors to consider when it comes to recovery and "over-training", including sleep, diet, hydration, inflammation, and individual factors. Working out which training style is right for your body takes time and trial and error. The fact that you've had this same thing before, from doing the same thing, perhaps suggests this style of trianing is not for you. I'd be very interested to see how you feel doing it twice per week, and giving your body a little more time to recover.

Originally Posted by BODY DOC

There are many factors to consider when it comes to recovery and "over-training", including sleep, diet, hydration, inflammation, and individual factors. Working out which training style is right for your body takes time and trial and error. The fact that you've had this same thing before, from doing the same thing, perhaps suggests this style of trianing is not for you. I'd be very interested to see how you feel doing it twice per week, and giving your body a little more time to recover.

thanks BD.

i have to say though, 2 workouts a week, would that really be enough? i guess i could push it a lot harder if i did, but it just really seems inadequate. or maybe could i go 3 days a week, but use lighter weights on the wednesday?

the other alternative is to just go back to doing a split program, which is what i have used almost exclusively in the past and made good gains on. but if i used a split, i would probably be training 4 days a week...

Originally Posted by KromTromeggadom

Sounds like the psoas muscle. Sounds like it is inflamed and/or tight (I'm no medical expert though). I myself have had problems with it and it got worse and worse to the point I was running one day and strained it real bad I couldnt even walk home. Had to limp very slowly for like 45mins lol.

Anyways, solution was simple enough (after bringing it up with a physio). Just rest it, and stretch it ( bit hard to explain so search the internet on how to stretch it). Lay off leg work and running for a week or two. Anti inflammatories work a charm too if pain is bad. If you can't sort it by resting and stretching, see a physio. But it should pass in no time. Oh, and icing it wouldn't hurt either.

thanks for the input mate. just looked up what this muscle is, i don't think this is the problem. according to the picture i saw, i think the problem is actually the tensor fasciae latae. in any case, i think i am going to have to give squats a miss tonight.

Originally Posted by union

ive got the squat one now... do u do wide stance squats? I tend to get them from that. So i dont do wide stance squats anymore. Takes 2-3 weeks to fully recover.

it is a bit wider than usual, toes pointed outwards. if i use a narrow stance, i find my knees buckle inwards. plus i can get deeper with a narrow stance.

I wouldn't necessarily say the frequency needs to be reduced, but rather a reduction in volume - whether that be from eliminating one session per week or reducing the total work done in each of the current sessions.

Before suggesting changes it'd be a good idea to get an idea of the current exercises, sets, and reps being performed in every session for the week. Intended training intensity for each session would be good to know as well.

thebeefmachine, can you post this info?

Originally Posted by Shame

I wouldn't necessarily say the frequency needs to be reduced, but rather a reduction in volume - whether that be from eliminating one session per week or reducing the total work done in each of the current sessions.

Before suggesting changes it'd be a good idea to get an idea of the current exercises, sets, and reps being performed in every session for the week. Intended training intensity for each session would be good to know as well.

thebeefmachine, can you post this info?

sure can

here's a sample workout from my blog

Squats 90kg 3x10
Bench 95kgs 3x8
Weighted (+12.5kg) WG chins 3x8
Military Press 50kg 3x8
Stiff legged Deads 125kg 3x8
Weighted Dips (+27.5kg) 3x8

i do this Mon/Wed/Fri, progressing the weights if i feel i can manage it (if i get too comfortable). i never get a spot and i don't go to failure.

surely this is not too much volume? i mean its only 9 sets of squats per week! hence why i don't particularly want to do only 2 workouts.

however, as i mentioned earlier, i have had a similar problem arise (not sure if it was the same muscle tho) when i was doing a similar type program about 2-3 years ago. so maybe i am just not designed to squat 3 times a week??

so what am i meant to do at the gym tonight??

Sorry for the late reply.

I agree, I don't think 9 sets per week is too much volume at all.

You could try extending your warm up, even adding 5 minutes of walking on the treadmill - simply to increase blood flow. It may be that your glutes aren't as "mature" as your quads and hammies and this may be causing you hip flexor issues.

You could try post workout stretching, a couple of good stretches are:
1. Kneel on the floor with your knees as far apart as possible, then move up to a kneeling position with your hand on floor out in front of your then do pelvic thrusts (holding each for several seconds) to get a stretch through the pevlic area.

2. Lie on your back and bring one leg up and try and pull it to the opposite shoulder - so you pull your leg up and then across then try and and bring it on to your chest. This should create a stretch through your lower back, glute and hamstring.

Also, try different types of squats - even substitute one session with leg press. Perhaps conventional squats on a Monday, leg press on a Wednesday and then hack squats on a Friday. The Wednesday session should give the hip flexors a bit of a rest depending on how you approach it. If you lighten the load and use a slow controlled press (talking a really slow cadence here) you can go deep and helpt o strengthen your glutes, this may help with your hip flexor issue. If you go heavy don't try and leg press too deep, as this is a common cause of hip flexor issues.


Hope this helps.

Originally Posted by Shame

Sorry for the late reply.

I agree, I don't think 9 sets per week is too much volume at all.

You could try extending your warm up, even adding 5 minutes of walking on the treadmill - simply to increase blood flow. It may be that your glutes aren't as "mature" as your quads and hammies and this may be causing you hip flexor issues.

You could try post workout stretching, a couple of good stretches are:
1. Kneel on the floor with your knees as far apart as possible, then move up to a kneeling position with your hand on floor out in front of your then do pelvic thrusts (holding each for several seconds) to get a stretch through the pevlic area.

2. Lie on your back and bring one leg up and try and pull it to the opposite shoulder - so you pull your leg up and then across then try and and bring it on to your chest. This should create a stretch through your lower back, glute and hamstring.

Also, try different types of squats - even substitute one session with leg press. Perhaps conventional squats on a Monday, leg press on a Wednesday and then hack squats on a Friday. The Wednesday session should give the hip flexors a bit of a rest depending on how you approach it. If you lighten the load and use a slow controlled press (talking a really slow cadence here) you can go deep and helpt o strengthen your glutes, this may help with your hip flexor issue. If you go heavy don't try and leg press too deep, as this is a common cause of hip flexor issues.


Hope this helps.

thanks mate. i don't think any part of my legs are 'mature' unfortunately, which was part of the reason i chose to do a program like this (ie squatting 3 times a week).

for now i am going to go back to a split routine, at least for the next couple of months or so. i am going to focus on my flexibility a lot more though, try to bring that up to scratch. i still need to rest my legs for a little bit though, i'm going interstate for about a week, so when i get back i'll start up a legs workout again. hopefully it's all good by then

interesting point about the leg press, i wasn't aware about that, cheers!

Who am I to argue with the Doctor's advice? Listen to what the professional man has advised you on.

I'll share with you a quick snapshot of myself that may help you find the missing link (if there are still any). As a former weightlifter for 3 1/2 years, followed by 25 years of bodybuilding, and now since 4th of November back to Olympic weightlifting; I've seen a trend on both sides of the fence that is unique to both sports.

As a weightlifter, I was squatting directly 5 times per week, and indirectly no less than 20 times. However here's where the difference lies between these two iron communities: warming up/stretching/flexibility.

A weightlifter goes through a ritual before he as much as places his hands on an Olympic weightlifting bar.

Firstly it's raising the body's core temperature;
Secondly it's going through stretching from neck to ankles, and
Thirdly, a slow and easy start with a bare Olympic weightlifting bar to loosen up even further.

The first and second part combined would take no less than 15 minutes sometimes 20. We're talking holding the stretched muscle position here and not simply stretching/rocking a bit and moving to the next muscle. Even the wrists have to be stretched after warming them up.

Like I said, it's a ritual that every sensible weightlifter goes through before attempting an explosive lift.

I did not see many (if any) bodybuilders do what I wrote above.

I hope that helped emphasise the points that others have shared with you already. I didn’t give anything new here; just added some emphasis to what has already being professionally said by all.

All power to you.


Fadi.