Joe Friel's Strength Training Plan
 

Need some clarification here...

2 days ago I started Friel's anatomical adaption plan. I take his wording to mean to do 2-5 sets of each exercise listed (8 of them) for each workout, and do 2-3 of these workouts a week. However it also says Sets/Session: 2-5. And I guess this could mean only do 2-5 TOTAL sets for each SESSION and not for each exercise. So what the heck does he mean here?

The reason I ask is because I did 3 sets of each exercise on Wednesday and now I'm experiencing some extreme DOMS. To the point where it's hard to walk up stairs. Couldn't ride my bike today either. I have a few years of heavy weight training under my belt, so I know soreness, but this seems like too much for an AA phase. I'm dying here, and you're supposed to do this 2-3 times a week. Somebody please tell me I'm wrong.

When's the last time you did "heavy weight training"?

This kind of soreness is not uncommon for someone that is doing a new movement or making a change to their work out routine. I have done one or two sets of a movement that wasn't part of my regular routine and the next day, I was extremely sore. It is possible that you will have more soreness on the second day than the day after your workout too.

If you are that sore, I would take a few days off and let the soreness go away. Then, go back to the new routine. You will not get nearly as sore next time. Eventually, you will hardly notice any soreness the day after a workout. Just keep working on it.

increase your protein and total caloric intake as well.

First time in the gym?

Enjoy the hurt. It means you worked out. As long as it is the right kind of sore (i.e. - not joint related, but that mildly painful muscle soreness), then this is a good thing. Eat protein, drink lots of water, and do some light movement (walking even) to flush out the muscles.

You basically micro-tore your muscles.