Leg training - what went wrong?

Olorin · 11-02-2005, 01:52 PM

Hey chaps

So I was to start my first ever leg workout today, they only ever training they have had is from deadlifts and cross country running.

I don't have a decent gym nearby, so they only way I'll be able to train them is with dumb bells at home.

I was planning to start doing back n legs on the same day:

dumbell lunge
bent over row
single leg dumbell squat
chins
calf raise
barbell deadlift

I spent about 5- 10 minutes stretching, then started. For all the leg exercises I was only going to use very light weights as I never done them before, apart from deadlifts which I have been doing for a while.

So I had done about 5 lunges in each leg when searing pain shot up the inside of both legs in the groin region, and the muscles tightened up.
I believe the muscles are called adductors. Should I have done some light cardio before to get the blood flowing? I usually do this after the workout followed by stretching and I've never had any bother.
I seem to remember having recurring problems with this area when I played youth football as a kid.
Also do you think I should ditch the lunges for a while and stick to light dumb bell squats until my legs get used to the strain?

Thanks guys

zx9rjas · 11-02-2005, 10:55 PM

I find that lunges can cause pain in some people. Especially in the hamstring area. If you find this movement causes injury and you know its not through bad form, I would say find a movement that avoids this.

Try squats holding dumbells. Also a great one is front barbell squats (dont need no where near as much weight so ideal for you) Place a barbell in the position as if you are going to shoulder press it, but squat with this instead. Its a really good movement.

J

rourkchris · 12-02-2005, 06:13 AM

Sissy squats can be done at home quite easily with or without dumbells. These should work your thighs well for the time being. The reason for the pain you are experiencing is probably from that area's lack of development. Take a few days away from working out your legs and let them heal properly before starting again. In the meantime stretch the affected area and apply heat with a heating pad often. http://www.abcbodybuilding.com/exerc...ssy_squats.htm

Olorin · 12-02-2005, 11:40 AM

Thanks guys

I will definently be trying the squats you suggested.
I went to bed with a heat bag thing, really helps. I use it for back strains all the time.

11-02-2005, 01:52 PM	#1 (permalink)
Olorin Under Construction Join Date: Nov 2004 Location: Scotland Posts: 38 Rep Power:	Leg training - what went wrong? Hey chaps So I was to start my first ever leg workout today, they only ever training they have had is from deadlifts and cross country running. I don't have a decent gym nearby, so they only way I'll be able to train them is with dumb bells at home. I was planning to start doing back n legs on the same day: dumbell lunge bent over row single leg dumbell squat chins calf raise barbell deadlift I spent about 5- 10 minutes stretching, then started. For all the leg exercises I was only going to use very light weights as I never done them before, apart from deadlifts which I have been doing for a while. So I had done about 5 lunges in each leg when searing pain shot up the inside of both legs in the groin region, and the muscles tightened up. I believe the muscles are called adductors. Should I have done some light cardio before to get the blood flowing? I usually do this after the workout followed by stretching and I've never had any bother. I seem to remember having recurring problems with this area when I played youth football as a kid. Also do you think I should ditch the lunges for a while and stick to light dumb bell squats until my legs get used to the strain? Thanks guys

11-02-2005, 10:55 PM	#2 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	Lunges I find that lunges can cause pain in some people. Especially in the hamstring area. If you find this movement causes injury and you know its not through bad form, I would say find a movement that avoids this. Try squats holding dumbells. Also a great one is front barbell squats (dont need no where near as much weight so ideal for you) Place a barbell in the position as if you are going to shoulder press it, but squat with this instead. Its a really good movement. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

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12-02-2005, 06:13 AM	#3 (permalink)
rourkchris Under Construction Join Date: Nov 2004 Posts: 38 Rep Power:	Sissy squats can be done at home quite easily with or without dumbells. These should work your thighs well for the time being. The reason for the pain you are experiencing is probably from that area's lack of development. Take a few days away from working out your legs and let them heal properly before starting again. In the meantime stretch the affected area and apply heat with a heating pad often. http://www.abcbodybuilding.com/exerc...ssy_squats.htm

12-02-2005, 11:40 AM	#4 (permalink)
Olorin Under Construction Join Date: Nov 2004 Location: Scotland Posts: 38 Rep Power:	Thanks guys I will definently be trying the squats you suggested. I went to bed with a heat bag thing, really helps. I use it for back strains all the time.