I have only been lifting/eating seriously for the past 7 weeks as I had spent the prior 4 months on a strict low carb diet which made lifting any decent amout of weight impossible.
I train a 4 day split and on leg days I have been deep squatting 220lb until failure or near failure. (assuming the bar weights 44lb as I have been told).
I have kept my reps at 12 and over time simply added more sets to the mix as I don’t want to add more weight and decrease the reps incase I pop a kneecap or cause an injury.I have used different stances to hit different muscles and I have noticed that my knee’s are sore about 4-6 days after leg workouts and I’m not sure whether or not this is my body adjusting or I’m doing too much too soon.
After my leg workouts (usually 24-72hrs after) I am experiencing extreme delayed onset muscle soreness to the point where I skip work.(I’m self employed )
Last week I did my 5 sets (easy this time) and then threw on an extra 44lb and did one more set of 12 and then moved onto the smith machine where I squatted 2 x 12 132lb (super deep/arse 1 ft from ground level)
Then over to the 45deg Leg Press where I do 3 x 12 of my max (I know I should but by this point in time I cant even be bothered adding up the weight but it’s f@cking heavy for me)
Then I do 5 x 12 goodmornings followed by 6 x 15 calf raises ( all at max)
Well thats my leg day finished and by this time I look and feel like I need a fking wheelchair to cart me out of the gym and the doms STILL come back as strong as ever. (7th week in a row)
Does this routine make sense for somebody that has only been lifting seriously for 7 weeks or has it got some serious flaws?
I’m thinking that at my stage in lifting anything is going to work and my plan was to keep with this routine until the DOMS becomes less debilitating and only then I would pile on some more weight and decrease the amount of reps.
Am I on the right track?
My goals are maximum muscle growth in minimal time with zero injuries and to have a threesome with Japanese twins. (but i don’t think you guys can help me with that one.)