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    Registered User IronTerminator's Avatar
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    Upper Quad Pain while Squatting?

    I've been doing squats for a while now, and going heavy on them is something I always do (never more than 6 reps per set). I changed my routine recently however from a high volume 3x a week full body routine to Lyle McDonald's Generic Bulking Routine, and I'm noticing a pain in my upper right quad whenever I do squats. I can do other leg exercises just fine. The pain doesn't just happen while going heavy, just doing bodyweight squats will cause it. I didn't do warm ups before I started this new routine, but I started to do 4 sets of light warm ups for squats when I switched to this routine followed by 3 heavy sets of 6 reps. I've had my form checked by a personal trainer and I set up a mirror to check my form constantly so I don't think that's the problem. What could be causing this?
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    Registered User buckeye7's Avatar
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    Originally Posted by IronTerminator View Post
    I've been doing squats for a while now, and going heavy on them is something I always do (never more than 6 reps per set). I changed my routine recently however from a high volume 3x a week full body routine to Lyle McDonald's Generic Bulking Routine, and I'm noticing a pain in my upper right quad whenever I do squats. I can do other leg exercises just fine. The pain doesn't just happen while going heavy, just doing bodyweight squats will cause it. I didn't do warm ups before I started this new routine, but I started to do 4 sets of light warm ups for squats when I switched to this routine followed by 3 heavy sets of 6 reps. I've had my form checked by a personal trainer and I set up a mirror to check my form constantly so I don't think that's the problem. What could be causing this?

    Hey man, I have the same problem I think. Mine is a painful burning sensation whenever I lower into the bottom movement. If you keep your legs closer together rather than allowing them to flare out, that is when it's most painful. I dont know which muscle this is, but I know it's one of them. It's either a strain or a tear so I was told to lay off on doing any movement involved (squat, leg press, etc.) I'd advise the same to you...don't want to cause permanent damage
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    Registered User IronTerminator's Avatar
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    Originally Posted by buckeye7 View Post
    Hey man, I have the same problem I think. Mine is a painful burning sensation whenever I lower into the bottom movement. If you keep your legs closer together rather than allowing them to flare out, that is when it's most painful. I dont know which muscle this is, but I know it's one of them. It's either a strain or a tear so I was told to lay off on doing any movement involved (squat, leg press, etc.) I'd advise the same to you...don't want to cause permanent damage
    I actually notice the opposite, when I keep my legs closer the pain is actually slightly better. Also, it's not so much of a burning sensation as it is a "contracting" sort of pain if that makes sense.
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    Real World Boxing Advice djartek's Avatar
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    Most likely tight hip flexors, and or not utilizing your glutes when you are coming out of the hole. I would suggest some mobility and flexibility drills as well as some glute activation drills as well before you squat.
    Here are a couple of sample vids on youtube:


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    Registered User rivet0r's Avatar
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    Originally Posted by djartek View Post
    Most likely tight hip flexors, and or not utilizing your glutes when you are coming out of the hole. I would suggest some mobility and flexibility drills as well as some glute activation drills as well before you squat.
    Here are a couple of sample vids on youtube:

    Great post. Was going to say the exact same thing as I've experienced this as well.
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    Registered User IronTerminator's Avatar
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    Originally Posted by djartek View Post
    Most likely tight hip flexors, and or not utilizing your glutes when you are coming out of the hole. I would suggest some mobility and flexibility drills as well as some glute activation drills as well before you squat.
    Here are a couple of sample vids on youtube:


    I actually spent 20 minutes stretching pretty much before I read this post and when I did my workout the pain was almost gone when I did my workout. Thanks for the awesome example vids, repped.
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    Real World Boxing Advice djartek's Avatar
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    Originally Posted by IronTerminator View Post
    I actually spent 20 minutes stretching pretty much before I read this post and when I did my workout the pain was almost gone when I did my workout. Thanks for the awesome example vids, repped.
    There are a lot of articles on T-Nation about the importance of hip mobility. Also don't forget to check the related videos in the youtube videos, there is a lot more then what I just posted.
    What type of shoes are you guys wearing when you squat?? This can play a big part in your pains as well.
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    oh this cant be coincidence, I started to have upper quad pain exactly after switching to Lyle Mcdonalds bulk program. I used to do 5x5, with 4 working set, last set max rep. I didn't have any problem. Now I do 2 warmup sets, 1 with empty bar, 1 with 25 plate of 15 reps and warmups have worst pain. And weights are not as high as 5x5 ones.

    I wonder why switching to this program caused this issue? Any ideas?
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