Pain in the hips on first set of squats

dfauteux · 06-09-2005, 08:20 PM

I have been doing the p/rr/p/rr/shock/rr/p/rr/shock etc etc type of work out for a month and a half now and so far I think it is great.

On my rep range leg day I first do 3 sets of extensions, then move on to 3 x 10 sets of squats, my problem is that on the first set of squats (I do 275 3 times, and make the first 2 sets of 10, but the third set I usually only make 8 or 9) the first 4 reps or so in the first set my hips hurt quite a bit, but after say the 5th rep the pain goes away and I am fine. Should I throw in a sort of warm up set before the 3 sets, say like 225 10 times? Or should I do the first set of 3 a bit lighter then do 2 sets after at 275?

LAM · 06-09-2005, 10:15 PM

how do you warm up the legs prior to squating ? treadmill, etc. obviously leg extensions aren't going to cut it being an isolation exercise that don't involve the hip flexors

Seanp156 · 06-09-2005, 11:35 PM

Is it your hips themselves, or the joints?

**P-funk** · 06-10-2005, 04:28 AM

Quote:

Originally Posted by LAM

how do you warm up the legs prior to squating ? treadmill, etc. obviously leg extensions aren't going to cut it being an isolation exercise that don't involve the hip flexors

was just going to say the same thing.

**CowPimp** · 06-10-2005, 04:32 AM

I would start with squats before you do leg extensions first of all. Second, I would highly suggest warming up. I typically do anywhere from 2-4 warmup sets to start off. For example, my 2 working sets of squats might look like this:

135 x 5
185 x 3
225 x 1
265 x 5, 3

This is done after 5 minutes or so of warming up on the elliptical or other cardio machine.

dfauteux · 06-10-2005, 05:38 AM

I usually warm up for 5 min on an eliptical trainer before doing my legs, it is kinda in the joints. I think I will throw in 2 extra sets as mentioned above like at 135 and 185 or something just to get the legs going. I dont stretch maybe that would help also, but not my favorite thing to do. Before I started this p/rr/shock type workout I always worked my way up on everything, now I just jump into it starting with the main sets right away on everything. So it would probably be a better idea to do a warm up set or 2 on bench also and the first excercise of every major body part?

Seanp156 · 06-10-2005, 11:41 AM

Yeah, I always warm up on major lifts. Even things like rowing movements and skullcrushers I still sometimes warmup.

06-09-2005, 08:20 PM	#1
dfauteux Registered User Join Date: Apr 2005 Posts: 76	Pain in the hips on first set of squats I have been doing the p/rr/p/rr/shock/rr/p/rr/shock etc etc type of work out for a month and a half now and so far I think it is great. On my rep range leg day I first do 3 sets of extensions, then move on to 3 x 10 sets of squats, my problem is that on the first set of squats (I do 275 3 times, and make the first 2 sets of 10, but the third set I usually only make 8 or 9) the first 4 reps or so in the first set my hips hurt quite a bit, but after say the 5th rep the pain goes away and I am fine. Should I throw in a sort of warm up set before the 3 sets, say like 225 10 times? Or should I do the first set of 3 a bit lighter then do 2 sets after at 275?
dfauteux Registered User Join Date: Apr 2005 Posts: 76

06-09-2005, 10:15 PM	#2
LAM Gym ratt/Part-time pimp Join Date: May 2002 Location: Las Vegas, NV Posts: 7,384 Photos: 2	how do you warm up the legs prior to squating ? treadmill, etc. obviously leg extensions aren't going to cut it being an isolation exercise that don't involve the hip flexors
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06-09-2005, 11:35 PM	#3
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,274 Photos: 11	Is it your hips themselves, or the joints?
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06-10-2005, 04:32 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I would start with squats before you do leg extensions first of all. Second, I would highly suggest warming up. I typically do anywhere from 2-4 warmup sets to start off. For example, my 2 working sets of squats might look like this: 135 x 5 185 x 3 225 x 1 265 x 5, 3 This is done after 5 minutes or so of warming up on the elliptical or other cardio machine.
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06-10-2005, 05:38 AM	#6
dfauteux Registered User Join Date: Apr 2005 Posts: 76	I usually warm up for 5 min on an eliptical trainer before doing my legs, it is kinda in the joints. I think I will throw in 2 extra sets as mentioned above like at 135 and 185 or something just to get the legs going. I dont stretch maybe that would help also, but not my favorite thing to do. Before I started this p/rr/shock type workout I always worked my way up on everything, now I just jump into it starting with the main sets right away on everything. So it would probably be a better idea to do a warm up set or 2 on bench also and the first excercise of every major body part?
dfauteux Registered User Join Date: Apr 2005 Posts: 76

06-10-2005, 11:41 AM	#7
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,274 Photos: 11	Yeah, I always warm up on major lifts. Even things like rowing movements and skullcrushers I still sometimes warmup.
	My Journal

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