I started using Chad Waterbury’s Total Body Training 8 weeks ago. I think it’s been very effective, but over the last 4 weeks my quad heads (closest to top of knee) have consistently ached. When I squat, the soreness pain spikes. Part of the issue may be recruiting too much of that section for squats as well as adding front squats to the mix. I’ve been performing quad and running stretches, but the tightness/pain is still there. Should I take a break from squats for a few weeks?
You could try box squat ala Westside BB. There’s tons of technique videos out there. Even if all you have is a bench to sit on, if you don’t allow your knees to travel forward at all it’s still a very P-chain dominant squat.
You could also try low bar wide stance sitting back a lot free squats like some PLers do if you don’t wanna take it to that extreme.
It’ll be a P-chain dominant exercise, but your still training the squat movement pattern and still getting a little quad stimulation.
You might wanna take it easier on other P-chain exercises if you do this at least to start out with so there’s not a new thread in a few weeks about your hips and hip flexors being constantly sore
If you really are quad dominant, I suggest taking vids of your squats when you try it this new way b/c it’ll be very likely that what you think sitting back far isn’t sitting back far at all. Don’t be surprised if you have to at least initially drop the weights back at first.
Stretch quads and hips hard immediately after the session.
If really beat up try this guys stuff…
Could also move on to one of his upper/lower templates like ‘Anti-bodybuilding Hypertrophy’ or BIg boy basics. If want to stick with full body go for Waterbury Method
If the pain is in your quad tendons then cut back/ take some time off or you’ll end up with ruptured tendons. I’ve been down that road and it really sucked.
I’m 34, so I guess in-between young and older in weight lifter terms. I was in martial arts for years, so my knees probably have some issues from that.