Extreme soreness in certain body parts - ??

[superbucky]

New to the boards of course. During and after college, I did a lot of heavy lifting. I stopped for quite some time but have now gotten back into it. I have noticed that my legs are extremely sore for about 2-3 days after a heavy leg day. Although slightly sore in other body parts (chest, arms, etc.) after heavy lifiting, nothing compares to the soreness in my legs. I struggle to walk or do anything leg related for a few days after a heavy leg day. Can anyone shed some light on why this is happening? Am I alone on this? In addition, does anyone know of some remedies for the pain? I normally intake plenty of protein pre- and post-workout, stretch a lot, and do some light cardio after the workout. I high glutamine regimen does not seem to help either.

[ironwill2008]

Leg work by nature involves heavy weight (or at least it should), and an opportunity to do a lot of damage to some large muscles. Stands to reason they'd cause more discomfort than, say biceps training.

As far as easing the pain, light exercise will help, as will eating and resting adequately. Don't skip meals. Don't really know of any supplements that help here. Just time.

After you've been training consistently for several months, the soreness should lessen after training.

[ygohome]

sounds like you overstressed your muscles which is very common when you first begin lifting weights or after a long period of not lifting. My experience has been soreness that lasts from 2-5 days or so. WHen I started lifting and doing the bicep curls I was so jazzed that I overdid it and I couldn't extend my arms out straight for about 3 or 4 days. I looked like a praying mantis during that time. and it hurt like crazy. The cure for me was to slowly get back into it after those 3 or 4 days. HOT showers /baths/jacuzzi and heating pads helped alot to relax the tight knots in the muscles. After a few weeks/months of lifting you won't be getting these pains anymore.

[superbucky]

I eat plenty throughout every day. I also take advantage of the steam room pre/post-workouts. The steam room is always my favorite part of any day. I have been lifting in this fashion long enough to be skeptical of the once-you-lift-for-a-few-months-the-pain-will-lessen idea.

No pun intended but it really is a sore spot with me. The pain is so great that I often consider not lifting ever again. My glutes/quads/hams really do hurt.

I am 6 foot tall and weigh 155. Very little body fat with very high metabolism.
Below is a glimpse into my leg workout:

Smith squats: 315x4 (3)
Leg press: 500x4 (3)
Leg Extensions on assist machine: 300x8 (3)
Leg curls on assist machine: 240x6 (3)

[bustasinclair]

Originally Posted by ygohome

I looked like a praying mantis during that time.

I LOL'd and spit water all over the place when i read this

[bustasinclair]

Originally Posted by superbucky

I eat plenty throughout every day. I also take advantage of the steam room pre/post-workouts. The steam room is always my favorite part of any day. I have been lifting in this fashion long enough to be skeptical of the once-you-lift-for-a-few-months-the-pain-will-lessen idea.

No pun intended but it really is a sore spot with me. The pain is so great that I often consider not lifting ever again. My glutes/quads/hams really do hurt.

I am 6 foot tall and weigh 155. Very little body fat with very high metabolism.
Below is a glimpse into my leg workout:

Smith squats: 315x4 (3)
Leg press: 500x4 (3)
Leg Extensions on assist machine: 300x8 (3)
Leg curls on assist machine: 240x6 (3)

Check your hydration.....do you drink alot of alcohol? Other than that, I got nothin--all else has been covered.

[superbucky]

No, I very rarely drink alcohol, maybe 1 beer every 3 months. I have been striving to feed my body only good stuff for about the last 2 years and have done pretty well. As usual of course, I could do better. It gets too expensive for me to only buy healthy stuff all the time.

[techo]

I used to be the same way on leg day. It would really hit me hard two days later. Stretching and beta alanine really reduced my soreness.

[Whatanejit]

How long are you back on the weights?

I was crippled for a few weeks... dreaded leg day.

Of course took advice from here and I am doing ok now.

The main thing that worked for me was to do legs twice a week and not once.

Yes, the thought of the pain twice a week was scarey at first but now I am able to go up and down the stairs, get on and off the toilet all by myself post leg day!

[beancntr]

I've been lifting for about 14 months after a decade long lay-off. I really starting hitting legs heavy about 6 months ago. While the DOMs aren't as bad as they were initially after leg day each week, they are still signficantly worse and last longer than any other body part. I have found that some cardio (i usually do the elip machine for the 2 or 3 days after leg day) as well as stretching after the cardio helps some. But they still hurt like hell especially the 2nd day after training.

Now I wish I could get my chest & shoulders to be as sore as my legs

[old-n-fat]

I'm so glad this thread has nothing to do with the "serious" thread...

Anyway, DOMS (Delayed Onset Muscle Soreness) are quite common after heavy days of any muscle group. Legs, being the largest muscle group in the body, are particularly susceptable. Nothing to worry about, it will eventually diminish over time but you always want to feel a little soreness so you know you're actually working your muscles hard.

[double gonad]

As others have said, over time your body should adapt. Keep stretching post exercise and doing your cardio. You might consider stretching a few times during the days following or even doing some yoga (I know, it's sounds gay - but it works) the day after. Exercising a sore muscle can speed recovery and DOMS (http://www.bodybuilding.com/fun/avoi..._big_gains.htm).

Also, ditch the glutamine (http://forum.bodybuilding.com/showthread.php?t=5607091). If you want to give your money away, you can send it to me via Paypal.

[x-trainer ben]

After years of lifting, 20, the solution is to hit them again and fill the muscles with blood and flush out whatever waste is in them. Now don't go crazy but do them again with light to moderate weight. you also want to do 20-30 min of cardio...walking at 3.0 eliptical....something to flush those suckers with blood again, then stretch after every workout for minimun 10 min. This has been my solution and i works 90% of the time.

[boathead]

i'm thinking of abandoning my present leg routine because of the extreme DOMS. it truly is debilitating for about 4 days...i've been careful to eat, rest, hydrate....have tried glutamine....still cannot walk normally. my routine is based on a 20 rep squat, and i've been on it for maybe 6 weeks. i'll give it another few weeks, but if i don't see some lessening of the DOMS, something will have to give.

[RonGoon]

been lifting for going on 7 months now...maybe coincidence but the last month i've noticed the duration of my leg doms has decreased from 5-6 days to 3-4 days after the workout....which generally consists of 8 sets of squats (excluding a two set warmup).

i'm still screwed for the first couple days- almost seems like i'm learning to walk again for two days...every friggin week...really takes a toll on my performance at work.

i really hadn't changed my diet or anything at 6 months so the theory of diminishing doms as time goes on must hold some weight.

[RonGoon]

Originally Posted by boathead

i'm thinking of abandoning my present leg routine because of the extreme DOMS. it truly is debilitating for about 4 days...i've been careful to eat, rest, hydrate....have tried glutamine....still cannot walk normally. my routine is based on a 20 rep squat, and i've been on it for maybe 6 weeks. i'll give it another few weeks, but if i don't see some lessening of the DOMS, something will have to give.

are ya even suppose to do a 20 rep squat program for more than 6 weeks???

[ironwill2008]

Originally Posted by RonGoon

are ya even suppose to do a 20 rep squat program for more than 6 weeks???

There's no time limit to any program. If you find something that works for you, stay on it until it doesn't.

[KDHunter]

The Doms really hits my quads. My hamstrings become sore much sooner, within the same day.

[boathead]

Originally Posted by RonGoon

are ya even suppose to do a 20 rep squat program for more than 6 weeks???

i'm starting to think that 1 week on this is too much. it sucks the life force out of me. nonetheless, i never planned on making a career out of it. i sort of have a goal of hitting 225 for 20, and have progressed slowly to 215 for 20. not sure if i have the heart to get there, and that is what a 20 rep squat program is: 90% heart. although i will say that it is quite the chore racking the weight at the conclusion, as no muscle seems to cooperate.

[RonGoon]

Originally Posted by boathead

i'm starting to think that 1 week on this is too much. it sucks the life force out of me. nonetheless, i never planned on making a career out of it. i sort of have a goal of hitting 225 for 20, and have progressed slowly to 215 for 20. not sure if i have the heart to get there, and that is what a 20 rep squat program is: 90% heart. although i will say that it is quite the chore racking the weight at the conclusion, as no muscle seems to cooperate.

reps for stayin with it for 6 weeks.

[BrotherWolf]

Originally Posted by boathead

i sort of have a goal of hitting 225 for 20, and have progressed slowly to 215 for 20.

Congratulations..you have left me in the dust