who's legs also take +5 days recovery ?

[beginner84]

hi guys !

my legs are killing me everytime i train them but i will not stop training them because i love doing it,
i see it as the ultimate willpower test.

anyways, everytime i do train them i am sore up to nearly a week, this is no joke. for example i train them on sunday evening,
i am sure to have sore wheels until atleast thursday/friday if not up to sunday (!) and by sore i talk rly sore, getting out of bed in the morning i move like a cripple
and feel like falling over cuz it HURTS it only gets slightly better during the day.

after a week its all good again.

nutrition is in check, and i stretch aswell ?!?

current leg routine:

Barbell Squats 4 sets
Leg Press 4 sets
Still Leg Deads 4 sets
Leg Curl 4 sets
Standing Calf Raises 4 sets

[Los_Diablo]

Originally Posted by beginner84

hi guys !

my legs are killing me everytime i train them but i will not stop training them because i love doing it,
i see it as the ultimate willpower test.

anyways, everytime i do train them i am sore up to nearly a week, this is no joke. for example i train them on sunday evening,
i am sure to have sore wheels until atleast thursday/friday if not up to sunday (!) and by sore i talk rly sore, getting out of bed in the morning i move like a cripple
and feel like falling over cuz it HURTS it only gets slightly better during the day.

after a week its all good again.

nutrition is in check, and i stretch aswell ?!?

current leg routine:

Barbell Squats 4 sets
Leg Press 4 sets
Still Leg Deads 4 sets
Leg Curl 4 sets
Standing Calf Raises 4 sets

A few things you could do

1. Lower the volume
2. Split up quads and hams
3. Don't do squats and deads every cycle. Alternate between the two

[beginner84]

see i shoot for a max of 10 reps per set and in my eyes it isnt at all that much volume ?

i totally understand that each body reacts different, but i see people doing like 5 leg exercises like
squats legpress lunges etc and not experiencing this massive soreness, so it makes me think what i could be doing wrong ?

[Tommohawke]

Dont worry about it, it will slowly go.
Ive been training legs for about 6 months now. And only 4 months ago I gave them their own day.
My routine is quite similar to yours:
Leg extentions 2 x 12
Squats - 6 x 4-8 - working my way up in weight
Leg Press - 3 x 10
Leg curls Seated - 3 x 10
Standing - 3 x 10
Calf Raises Seated 3 x 10
Standing 3 x 10

Only last week have my legs not ached for days. I worked legs yesterday and I can walk today, no major pain in any muscle. Just keep at it consistantly. As long as your making progress in your strength then I'd keep the routine as it is.
Goodluck and good lifting.

[_Dominik_]

Originally Posted by beginner84

anyways, everytime i do train them i am sore up to nearly a week, this is no joke. for example i train them on sunday evening,

Just because they're sore from DOMS (delayed onset muscle soreness), it doesn't mean you can't train them. With experience you'll learn to differentiate between soreness and fatigue. The soreness can quickly go away after a few warmup sets.

Experiment with training them more frequently with less volume. For example if you'd normally do 15-20 sets for legs once a week, try 8-10 sets 2x a week, or even 5-7 sets 3x a week. Over a week you'll be doing the same amount of work.

[metafour]

Originally Posted by _Dominik_

With experience you'll learn to differentiate between soreness and fatigue. The soreness can quickly go away after a few warmup sets.

+1

My legs get pretty sore too (as well as some other body parts)...a lot of the time I find that when I'm still sore quite a few days later the soreness kind of dissipates as soon as I get back into the gym and start lifting again (almost as if the muscles need a jump-start to get out of the healing/sore stage).

[ThickAsABrick]

Mine are usually sore for several days too.

You'll get used to it.

[SquatTilYouDrop]

OP.....I don't really see the problem. Many bodybuilders advocate training a body part once per week. You seem like you're good to go every week.

In time, I do think your body will become acclimated to the workouts and recovery time may be shortened. Just hang in there. Your body will grow with your workouts.

[OmniscientCause]

my calves hurt forever when i hit them......i shock the hell out of them and then work them nice and slow till i cant lift them anymore

[smokinal]

if I'm still sore coming up to that body part again I'll do some light work the day before the heavy lift. That seems to take it away. Like do some lunges down the hall or even 20-30 squats with no weight, kinda like a pump session. If it's chest work, do some push-up etc...you get the picture.

[beginner84]

Originally Posted by smokinal

if I'm still sore coming up to that body part again I'll do some light work the day before the heavy lift. That seems to take it away. Like do some lunges down the hall or even 20-30 squats with no weight, kinda like a pump session. If it's chest work, do some push-up etc...you get the picture.

hmm i guess ill just do some bodyweight squatting then and see if this helps !

[Trapstar4.4]

yeah from my experience the first few days of DOMS is more of an inflammation type thing that of course requires rest. Once that initial "burning" is gone, then the rest can be worked out, as said above.

knowing the difference is the key to avoiding injury

[Jtrain71]

what is your warmup like? Are you taking any supplements? Are you on a low Carb Diet?

Depending on my diet and whatever supplements im taking my whole body will be sore, even if i've been traing them for a while. This mightbe the cause of your soreness

[gainmusclefast]

if u do them more often your body will get used to it

[UTMatt]

Originally Posted by beginner84

hi guys !

my legs are killing me everytime i train them but i will not stop training them because i love doing it,
i see it as the ultimate willpower test.

anyways, everytime i do train them i am sore up to nearly a week, this is no joke. for example i train them on sunday evening,
i am sure to have sore wheels until atleast thursday/friday if not up to sunday (!) and by sore i talk rly sore, getting out of bed in the morning i move like a cripple
and feel like falling over cuz it HURTS it only gets slightly better during the day.

after a week its all good again.

nutrition is in check, and i stretch aswell ?!?

current leg routine:

Barbell Squats 4 sets
Leg Press 4 sets
Still Leg Deads 4 sets
Leg Curl 4 sets
Standing Calf Raises 4 sets

you say nutrition is in check, but if it is taking you that long it obviously is not. Eat more and better food. You could try ice baths as well.

[Al Swearengen]

Originally Posted by gainmusclefast

if u do them more often your body will get used to it

that's really the only good way to lessen doms is to up frequency on leg work or any other muscle for that matter.

[DJAuto]

Debilitating soreness that does not lessen with increasing adaptation is a sign of deficiency.

[jjm004]

i had the same complaint. i actually started doing the ellipical after my leg workout for 10-20 minutes. i feel much better the next few days. now i can hit my legs harder and not have to worry about not being able to walk and or get up.

[beginner84]

Originally Posted by Jtrain71

what is your warmup like? Are you taking any supplements? Are you on a low Carb Diet?

No supplements at all except for some minerals, strong not believer in supps.

Originally Posted by gainmusclefast

if u do them more often your body will get used to it

+

Originally Posted by Al Swearengen

that's really the only good way to lessen doms is to up frequency on leg work or any other muscle for that matter.

well right now i only do them once a week because i CANT do em more often due to the soreness pain.

Originally Posted by UTMatt

you say nutrition is in check, but if it is taking you that long it obviously is not. Eat more and better food. You could try ice baths as well.

+

Originally Posted by DJAuto

Debilitating soreness that does not lessen with increasing adaptation is a sign of deficiency.

well i hit my calorie numbers, i get my veggies my fats my protein, im really confused.

deficiency ? in what terms, like vitamins or minerals or something ? am i getting you right ?

[RandiW]

How much water are drinking everyday? I know that for me personally, if I dont drink enough water Im so sore for about 4 days.

[pumped12]

i did 3 sets of 10 squats 3 sets of legpress and jump squats and im not sore at all in my legs usually they are but not this time.

[chazzy1864]

Originally Posted by _Dominik_

Just because they're sore from DOMS (delayed onset muscle soreness), it doesn't mean you can't train them. With experience you'll learn to differentiate between soreness and fatigue. The soreness can quickly go away after a few warmup sets.

Experiment with training them more frequently with less volume. For example if you'd normally do 15-20 sets for legs once a week, try 8-10 sets 2x a week, or even 5-7 sets 3x a week. Over a week you'll be doing the same amount of work.

+1

Huge difference between being sore and being unrecovered.

[SquatTilYouDrop]

Originally Posted by beginner84

No supplements at all except for some minerals, strong not believer in supps.


+


well right now i only do them once a week because i CANT do em more often due to the soreness pain.


+


well i hit my calorie numbers, i get my veggies my fats my protein, im really confused.

deficiency ? in what terms, like vitamins or minerals or something ? am i getting you right ?

I still don't think anything is wrong. You seem to work your ass off. The harder and longer you work a muscle all the more time it takes for it to recover. Legs are a big muscle group and can take time to recover. DOMS aside, find your own recovery time groove and work with in that frame work. If it takes a week then it takes a week. I don't know what the big deal is here?

[beginner84]

just looking for advice nothing else

[lancs_hotpot]

Nothing wrong with that bud im the same, you should see my trying to sit down for a sh*t a couple of days after a leg workout!

The number of painful days though will get shorter slowly.

[beginner84]

Originally Posted by lancs_hotpot

Nothing wrong with that bud im the same, you should see my trying to sit down for a sh*t a couple of days after a leg workout!

The number of painful days though will get shorter slowly.

i actually have to grab the toilet seat and sort of lower my ass down in a dipping motion using my arms lol

[Nick1971]

I remember the first time I did Squats and Deadlifts a few months ago, after being out of shape for nearly two decades. I did 3 working sets to failure - no warmup sets for either, and I most likely didn't do them 100% properly. And I did them on the same night, before going to work the next few days.

Needless to say I limped around the following 3 days afterwards. A very sobering experience for me.

[Lawtycoon]

My legs are still sore to some extent 4 days latter. The main swelling and inability to walk are gone within 2, but I can tell can still tell I've worked them for 4-5 days.

Make sure you're stretching after legs, this should lessen the severity and the stiffness.

[Lifter4Life59]

personally i finally did a heavy set of squats after coming off an injury last friday and they are finally better today. eventually they will be fine with consistent training. if it doesnt go away look to switch some things up lighten ur work load

[djansen]

well I guess the question is how are your legs responding.

are you making gains? are your legs getting larger? more defined? are you getting stronger on your lower body lifts?