Can we talk about physical fitness and the trials & tribulations & triumphs of working out? Outsports already has enough different message boards for different topics, but I kinda wish there was one specifically about working out.

Cuz I just gotta tell someone, DAMN, MY ASS HURTS!!!

Okay, so you see, I eased up on my workouts for the past couple months while undergoing chiropractic treatment. On Monday of this week I decided to start pushing heavier weights again, and did a major leg workout, including lunges and single-leg squats (with one leg propped up on a bench behind me), both of which hammer the hamstrings and glutes. Having laid off the leg workouts since late May, the muscle soreness reeeaaallly kicked in. Now here it is Thursday, and my glutes and hams are still so sore that I can barely lower myself to sit down. I’ve been staying in my office as much as possible to avoid waddling up and down the hallways at work. Have your buns ever been so sore (from working out, that is) that you can hardly stand to sit on a toilet? Gotta love it. Can't wait 'til next week's leg workout!

This is my butt-exercise question: Part of my post-biking or swimming stretch routine, between the dreaded crunches, is an exercise in which I lie on my back, hands at my sides, and squeeze my glutes together until they raise my butt off the ground, holding them so for 60 seconds. Not a kegel, mind you - no need for those, yet - but an emphasis on the glutes. Will doing this exercise trim, sculpt or build up my glutes into a bubble butt? Does it have any utility at all, other than providing soemthing to do between crunch reps? I've never seen it in any exercise routine or book.

Can't help with the butt excercize but I know a good one for knees, which are my problem.

My doctor suggested a great knee excercize, which I unfortunately don't do as often as I should.

Laying on each of your "four" sides one at a time of course, keeping your leg straight, lift your leg ~10 times to a level about 10 inches above the floor and hold (height, number of repetitions and duration dependant on your comfort level.)

The one on your stomach is most difficult and therefore probably does the most good (murphy's workout law? )

It's more difficult than it sounds but did wonders for me after my second knee operation - suppose to tighten the muscles around the knee.

As for a Health and Fitness section on outsports, I suggested something of the sort once before, but apparently there wasn't enough interest.

If that's changed, I'm all for it.

I've never heard or read about an exercise such as you describe, gmg. But if you're holding it for 60 seconds(!)it seems like it would do some good. Personally, if an exercise makes me sore, I think it's working. If your butt squeezing exercise doesn't make your butt sore, try something else or try putting a 25 lb. plate on your stomach while doing it (which would have added benefit on your abs)!

Check out thispelvic thrust movement from abcbodybuilding.com. It's a butt exercise that you can do between sets of crunches without getting up off the floor.

Abcbodybuilding has the most comprehensive set of exercises I've seen on the 'net. If you go to the home page, and click on "Exercises" at the top, you'll find a whole list of glute exercises. Lunges are killers (and they must work, because I won a best butt contest at the bar that I frequent)!

I'm right there with ya Max. I lifted Legs hard on Friday and was still sore on Tuesday. To the point that I could hardly do any cardio. I'll ad that I have always had a problem with extended soreness after lifting legs. I asked one of the trainers at the gym I go to about this and she said that some people are more sensitive in certain areas of their body. She said it sounded like an inflamation due to the extended duration of the discomfort. I was asking because I really enjoy doing lots of cardo, walking, hiking, and being outside during the summer, and this soreness was getting in the way of these activities. She suggested Ice, and Anti-inflamatories. Basicly she said that sitting in a cool plunge after a hard leg workout may help my leg muscles keep from getting so inflamed. She also said to avoid Heat for 72 hours after lifting hard.

The funny thing about my body is that I don't get the same soreness in my upperbody when I lift hard in those areas. Usually the worst is gone in 2 1/2 days.

Anyway, I would just like to say that I would definatly support a forum where we can talk about working out. It's always a great help, and inspiration to talk to people who are as gung-ho about working out as I am. There is a lot of knowledge about lifting and such here at this board that as of yet seems untapped.

Funny, but are you sure you didn't overdo something? I mean, while I've hurt before, I've never hurt for that many days after working out.

Mind you, on weeks when I do more legs, my legs stay sore because I can end up doing a day of cardio, a day of legs, then another day of cardio. I try to focus on the quads when doing my cardio to boot. But to still me that sore?

Trevor

Like I say, I really enjoy getting out and hiking and walking a lot. I usually walk about 5-6 miles a day, at different times of the day. 1 mile per morning and afternoon break, and then one at lunch, I wake up and take a walk in the morning before work, and sometimes I take a walk after dinner. It keeps me away from the TV. Then I try to do cardio on my nonlifting days. Maybe I am overdoing it.....

The thing is, I have always (I'm talking about from the time I was in high school) been sore for a long time after lifting legs.

The trainer at the gym said her daughter used to get really sore after running, every time, it never went away. But then she started Ice after wards and she said it cut down on the recovery time. I figure I'll give Ice a try, and if that doesn't work, I'll have to form a new plan. I just can't imagine going to the gym and lifting one day, then doing absolutely nothing but lay on the couch for the whole next day. Summer up here in Montana is tooooooo short to waste even one day of it.

Wow MSUBobcat, I admire your dedication to avoiding the TV! After busting my butt at the gym during my lunch hour, I usually just do a bit of gardening in the evening and then plop on the couch or on a barstool at my neighborhood gay bar.

As for the muscle soreness, I don't think you're overdoing it. I think most people who go balls-to-the-walls on their leg workouts are pretty sore for 3-5 days afterwards. I've heard some people joke that they need a wheelchair the day after their leg workout. Of course there are some people who don't experience DOMS (delayed onset muscle soreness) nearly as bad as others. Me, I relish the pain! Makes me feel like I got a really good workout.

Besides the lingering soreness in my tushy from Monday's lunges, today my chest is throbbing from Tuesday's workout. I just got back to my desk from after a torturous arm workout, so I'm looking forward to a weekend of sore triceps.