5x5 Training Program - IN PAIN

[Ben29]

Hi, i started my 5x5 program on monday so im doing the very first step in the program and noticed when i woke up i was in quite alot of pain especially on my thighs and abs.
Probably a silly question but what do i do now ?
Im in alot of pain and am not sure if this is part of the course of it i need to stop to recover ?
Im as you probably already guessed new to training so im really not sure what to do next ?

Any advice or tips please as im due to do my second day tomorrow.

Thanks

[lovestolift]

How much did you lift on the first workout? I would assume that you are just sore from actually doing something physical, so it should go away, and if it doesn't, just train through it. Now if it is an injury, in other words, a very specific pain, not soreness, then that is different, and must be dealt with accordingly. But my money is on a bit of DOMS (Delayed Onset Muscle Soreness).

[sgtrock]

DOMS is normal the first week or two. In fact you may be more sore tomorrow. The best solution really is to stretch the muscles out and try to work them out a bit, walk around, do some half/quarter squats, etc. Helps the muscles recover a bit. At least that works for me.

If you lifted too heavy to start with (i.e. didn't start with an empty bar, or with a weight you know for sure you can squat very easily), then that's different and you may have a more serious problem. Only you will know that though.

Most likely DOMS though, as you may not be used to supporting a weight like that on your back in that style of movement. It'll rip your abs up but good at first as you learn to stabilize the weight. Pretty soon you'll wonder how you stood up straight without those stronger abs!

Hope my $0.02 isn't totally worthless to you. I've been doing this for almost 3 months now and the empty bar feels like I have nothing on my back at all. And no soreness after the first 1-2 weeks, just some stiffness when I don't stretch right. It'll work out.

[Ben29]

Thanks for your post's i only lifted as the plan says 20KG to start, and was quite easy to be honest so i was quite surprised to be aching like i am but yeah it does sound like general soreness i would not go as far as saying im injured.

i was more concerned about maybe having to stop after just one session !!

i will crack on today though and see if i can still walk tomorrow LOL

[mjh]

even if you're still sore tomorrow, go to the gym anyway. Do some warm up activity, and a few sets of lunges or body weight squats. You should find that the first few sets hurt like hell, but it goes away after that.

It's important to work through soreness (not injury). If you wait for it to go away, you'll get just as sore after your next workout. If you work through it, your soreness will diminish.

[Ben29]

Bloody hope so as i went yesterday and finally managed to complete my routine but today my abs are really painful even to the extent that im finding it hard to sit down and get in and out of the car LOL

i think the killer was hanging leg raises it was not on the program but i only done 3 x 10 but wow i wish i never bothered now but in a way im also concerned this may not just be soreness.

[dhw]

The first 2-3 weeks can be tough for beginners. But, don't give up! Be sure you warm up and also be sure that you stretch post lifting. Also work on mobility ankle/knee/hip/ shoulder as this will also have an effect on how you feel.

Start a Training Log as progress is a great motivator.

[Ben29]

DO I NEED TO BOTHER WITH THE HANGING LEG RAISES ?

ITS NOT ON THE PROGRAM SO CAN I NOT BOTHER ?

BUT ON THE SAME POINT IS THE PROGRAM CATERING FOR MY ABS ?

THANK YOU

[Bman1]

Ben - You might want to work your way up to hanging leg raises since they are pretty tough on your abs and hip flexors. Do the Planks and reverse crunches as recommended in the program for the first few weeks then see if you want to add additional ab/core work. I would recommend adding at least one set of side planks for 30 sec per side before adding the hanging leg raises.

[Rugger]

DO I NEED TO BOTHER WITH THE HANGING LEG RAISES ?

ITS NOT ON THE PROGRAM SO CAN I NOT BOTHER ?

BUT ON THE SAME POINT IS THE PROGRAM CATERING FOR MY ABS ?

THANK YOU

Honestly, you don't need to do any ab work at all. The compound lifts will be responsible for the majority of the strength you gain in your core anyways.