Soreness on Quads from Squats...

[ayjay23]

I've been noticing that my quads get sore the most on the 2nd day after I've done Squats. Why does it take 2 days for my quads to be fully sore?

[DanaWhicker]

DOMS = Delayed Onset Muscle Soreness.

[Sean Herbison]

Because it's got a strong eccentric portion, which causes DOMS.

That's as good of an answer as you're going to get, as it's not really understood other than being caused by "microtrauma." Just know you're not alone. It happens that way to pretty much everybody.

[Adam Skillin]

Damn. I was going to tell him it was terminal cervical cancer, but you guys spoiled the fun...

Yeah, it's DOMS, happens to everyone, although it will get less severe as your body adapts to being stimulated in such a way. If you're only sore in the quads, I recommend a form check.

[ayjay23]

A couple of questions piqued my interest:
1.) Is it still good to train while sore in the quads?
2.) What are other ways in addition to sleep and healthy diet can I incorporate for faster recuperation? (e.g., any specific food item? or specific aerobic movements?)

[Adam Skillin]

A couple of questions piqued my interest:
1.) Is it still good to train while sore in the quads?
2.) What are other ways in addition to sleep and healthy diet can I incorporate for faster recuperation? (e.g., any specific food item? or specific aerobic movements?)

1. Don't take the soreness as a sign that you're at or not at a certain point in the supercompensation cycle. Just follow the program. Do more warmups if necessary to make yourself able to complete the full range of motion
2. Eat a ton, especially proteins, especially from our friends the animals. Sleep a ton. Keep training. Prosper.

[ayjay23]

how does caffeine affect soreness?

[Adam Skillin]

how does caffeine affect soreness?

Makes it feel more awake, and makes it have to poop.

[Sean Herbison]

Damn. I was going to tell him it was terminal cervical cancer

It probably is that too.

A couple of questions piqued my interest:
1.) Is it still good to train while sore in the quads?
2.) What are other ways in addition to sleep and healthy diet can I incorporate for faster recuperation? (e.g., any specific food item? or specific aerobic movements?)

1) Yes.
2) Foam rolling can help, though not as much as food and enough sleep.

[Charlie Davies]

I'm currently experimenting with very light squats (warmup to one set at 50% of my 5x3 weight) every "rest" day to see if improves recovery and reduces DOMS.
Results after 1 day: can't tell. I'm less sore than yesterday but I would have been anyway.