GS Legs-Worst DOMS ever

nancy324

nancy324

Cathlete
I was feeling kind of weak on Saturday, so I only got through the squats, lunges and plies of GS legs. I stopped right before the leg presses. I was not doing a premix because I wanted to try the whole thing first, and it was my first time.

I can't believe the amount of pain I'm in, considering I have been doing PLB pretty regularly. The most surprising part is how bad my lower back hurts. I didn't even think I did anything involving my lower back. If there are deadlifts on there, I didn't get to them. So what gives? Did anyone else have this problem after doing GS Legs for the first time?

-Nancy
 
I've done the entire standing work twice now, and after the first time, my calves were killing me! And I'm quite used to calf work.... This workout is deceptive I think. With lunges using dumbells rather than static lunges with a heavy barbell, we might have thought that it would be a walkover. But, those lunges really getcha!

Did you get to the slow lunges at the end of the standing work?!! Try them! I've never experienced such an all-over leg burn like it, with very few reps needed at all!

Maybe it's just the fact that Cathe mixes heavy weight (with the squats) with an endurance pace (all the half raises and low ends) that is affecting us? And maybe it's just that "mixing it up/shock your body" thing going on?

I think I read somewhere that our perception of pain also changes throughout the month due to varying hormonal levels. Could this have affected you?

Yes, there are two sets of deadlifts on there: be careful with them, they put more stress on the back that the usual ones.

Hot bath tonight!

Clare :7
 
It was my hamstrings that were quite sore after my first time with GS-Legs. Cathe makes you do deadlifts with your toes on 3-lb. weights, so your heel is the one that powers your movement back up. After that, she makes you do reverse deadlifts on the high step topper, where you start the deadlift from your toes (lower, if you can). These, being new to me, just about killed my hamstrings.

I think what kept the rest of my legs from getting sore was that I used lower-than-usual weights and opted out of Cathe's bonus sets after regular squats my first go-round.

Nancy, did you do the plies holding the dumbbells the way Cathe does-- both db's held out in front of your chest? I always put my db's on my shoulders, a thick towel underneath, as this seems to make my body more balanced, my spine more aligned. I know that holding the weights in front of you offers more resistance to the inner thigh, but I usually pass on that. Even when doing L&G, I use 8's on my shoulders. The first time I tried L&G with a 15-lb. db held out in front of me, my lower back complained.

GS-Legs is a tough workout. You'd think, just by previewing it, that you've done the exercises before. But used as a whole... wow, it feels very different. That's why I only do either the standing legs part or floor work section. I do finish up with some kickboxing.

I hope you feel better. :)

Pinky
 
Thanks for your responses Clare and Pinky.

It's Monday morning and I'm still hurting pretty bad, avoiding walking wherever possible. Taking extra subways.

I'm going to have to start off very slowly with this workout, and be patient. But I'm determined to work my way up to a point where I can do it all without the DOMS.
 
I do this plie movement with dumbells rested on my thighs. I think I learned that from The Firm workouts. I feel it's more effective in "getting in there" without killing my back, this could help you as well.
 
Nancy, after an intense workout like this make sure you stretch, stretch, stretch afterwards. Keep in mind that hamstring tightness can contribute to lower back pain, so be sure to stretch after the workout and the next day, too (after a warm shower is a good time). Take a walk after the workout if you have a chance to really flush out the lactic acid buildup which causes the DOMS. Walking the next day will help loosen things up a bit, too. It'll still hurt the next day, but this helps ease it a little bit.
 
Hi Nancy,

I don't think my hamstrings knew what hit them after I did that workout for the first time! I agree with the previous poster about stretching. The segment with the band in Stretch Max really helped get the tension out of my legs. The band gets in there a little deeper IMO.

Aila
 
Yes take it slowly, I'm sure to lunges with dumb bells so those didn't affect me too much as I know they can be just as tough as with a barbell. Remember no matter where you stop stretch and stretch and stretch. This will help with some of the soreness, also jump into a nice warm bath with some sea salt, and massage any muscle you think will be sore the next day and get some of the latic acid moving and washing out like it's suppose too.

Now if your doing legs and your lower body hurts, make sure you got that core, as tight as you can without turning yourself inside out. But seriously sqeeze that stomach as tight as you can with even the slightest bit of stress to your lower back and if it still stressing, stop rewind and watch, see if you might be dong something a little different then Cathe. Even a simple lose muscle where one should be tight can cause you all sorts of problems, with the lower back. And if you still having trouble drop your weights, and try to work threw the exercise, the added weight may be pulling you out of alignment after you do one or two. As with my clients I put them in the right position they look like they got it, until they bring the weight back to the starting position and they don't got it any more. If this is what is happening and you got to be very very self conscious to know this, as you won't feel it right way, or maybe not at all, well at least not the day of the workout. Drop to a lower pound weight, and see if if you can do the right movement then. Also try to stand in front of a full length mirror or someone who has a good eye to detail and either look in the mirror while you do the exercise, or make them watch you and Cathe and compaire what your doing to what she's doing. Both work really good and getting you into the right position as you can be missing something really simple that you don't think about, which is the case 90% of the time. I am assuming you have no known back problems, that would make any of these exercises more difficult to do.

Good luck and do keep safe so you can continue to workout and enjoy the fun.

Kit
 
Hi all you hardcore exercisers. It sounds like you all love gym style legs. Do you think it is more intense than PLB ? I am starting a 6 week rotation with the pyramids upper and lower body. I will do cathes kickboxing for cardio days and pilates everyday.

If I love the pyramids would you suggest the gym style legs next?

Would love some feedback from all you hardcore people!:) }(

Good night Deb:) :D ;-)
 
Hi Nancy-

I agree with you on the soreness factor post workout!!.. I was pretty sore the day after doing this workout for the first time as well. Its a fooler, with all of the lighter weight/higher rep parts, and also the band work, which you will find when you get to that part.

I love how Cathe has been putting more variety into the leg workouts.. ie this one and also L & G. I don't love working legs as it is, so the variety helps make the time go by much faster.

Take care, Lynn M.
 
i love gym style legs! lots of fun factor! i had some minor DOMS after doing it the first time... nothing the second time.. we'll see after doing it this morning... but the way i'm feeling right now (great).. doesn't look like there will be any...

i LOVE LOVE LOVE the hamstring exercises! i even ordered 2 heavier bands for the floor band work!

did i say i LOVE gym style legs!? lol!


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cute work out clothes are good for AT LEAST an additional 10-15 calories burned!
 
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