To help reduce discomfort, use a foam roller to massage and stretch tight muscles. This is your starting position.
As you say, you will build strength in your legs rather than size with the 3-5 rep range, and you will build muscle in the upper body with an 8-12 rep range.
I always get complimented on how strong i am for my size, rather be strong and small than big and weak Current Weight: 162 lbs, 6.
At my gym in college they had a short length of chain you could wrap around your waist...
I use variations of this program on all my clients every year and all gain from it.
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