Overtraining

[PhilSAFC]

I did squats, leg press and lunges on Wednesday and my legs are still aching a bit today. there is no way I could go and squat again tonight. For example.

[Titus]

Originally Posted by PhilSAFC

I did squats, leg press and lunges on Wednesday and my legs are still aching a bit today. there is no way I could go and squat again tonight. For example.

My best advice would be too push through it and you'll quickly adapt. You don't have to squat 4x a week or anything (although it would be very, very effective for gains), but muscle protein synthesis within a muscle remains elevated for generally up to 48 hours after you train it (talking about in naturals). So if you hit legs on monday and don't directly hit them again until the next monday, that's a considerable amount of time for muscle protein synthesis to be back down to baseline.

I squat 3x a week on top of running 3x a week, boxing training 3x a week, sprints once a week and circuits once a week. The amount of sessions is also going up next week. The body adapts fantastically well.

[oROSSo]

Originally Posted by PhilSAFC

I did squats, leg press and lunges on Wednesday and my legs are still aching a bit today. there is no way I could go and squat again tonight. For example.

yer but what that video is saying is suck the pain up and the pain will go, you're getting the DOMS because you're training them infrequently

[PhilSAFC]

So why do people like Matt ogus have back days, leg days etc

[Titus]

Originally Posted by PhilSAFC

So why do people like Matt ogus have back days, leg days etc

I thought Ogus was currently doing a legs/push/pull routine atm?

[PhilSAFC]

Originally Posted by Titus

I thought Ogus was currently doing a legs/push/pull routine atm?

Yeah I think he is but same difference surely.

[Titus]

Originally Posted by PhilSAFC

Yeah I think he is but same difference surely.

No, because that routine will result in increased training frequency and therefor more consistently elevated muscle protein synthesis. I'm not sure what his exact routine is, but I'd imagine it's something similar to:

Monday: Legs
Tuesday: Push
Wednesday: Pull
Thursday: Rest
Friday: Legs
Saturday: Push
Sunday: Pull

[gizmoganzee]

Use it or you lose it after 48 hours for muscle atrophy, 7 days aerobic, it's simple really

Originally Posted by PhilSAFC

I did squats, leg press and lunges on Wednesday and my legs are still aching a bit today. there is no way I could go and squat again tonight. For example.

Why not it will ease off like. yer've had yer rest

[Titus]

You aren't going to lose muscle just because you haven't trained it for 48 hours, but muscle protein synthesis will of returned to baseline and it won't be growing. Obviously this is in the context of being in a calorie surplus.