It is now 3 days after my last leg workout and my knees still buckle every few steps I take, stairs take between 1-2 minutes to do, bending over and sitting down are hard.
I take glutamine pre and post workout, and do 5-10 minutes of incline walking after a leg workout.
Under the instruction of my trainer, I do a lot of volume for legs
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02-01-2011, 11:42 AM #1
How to reduce lactic acid buildup post leg day?
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02-01-2011, 12:47 PM #2
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02-01-2011, 01:09 PM #3
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02-01-2011, 01:41 PM #4
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02-01-2011, 01:43 PM #5
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02-01-2011, 01:44 PM #6
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02-01-2011, 01:45 PM #7
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02-01-2011, 01:46 PM #8
- Join Date: Mar 2010
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Lactic acid is actually not what causes soreness after a workout. Lactic acid builds up during anaerobic activity and then dissipates shortly after (this causes that "burn).
Lots of DOMS can be caused by:
-new to training or infrequent training
-huge volumes
-performing eccentric motions very slowly
-poor recovery (diet, rest, etc)Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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02-01-2011, 02:07 PM #9
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02-01-2011, 02:08 PM #10
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02-01-2011, 02:16 PM #11
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02-01-2011, 02:18 PM #12
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02-01-2011, 02:20 PM #13
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02-01-2011, 02:22 PM #14
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Most athletes these days do dynamic stretching prior to training/events/games and static stretching either after or at another point during the day.
Stretching a cold muscle can cause microtrauma, or even worse macrotrauma in the targeted muscle, so it's not ideal for some when cold. After a warmup though I can't see anything wrong with doing it.
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02-01-2011, 02:26 PM #15
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The studies about static stretching reducing sterngth was severely skewed by excessively long stretches that nobody with any sense, would ever perform.
There is nothing wrong with doing some light static stretchign before a lift.
If JDJ sees this thread, he can provide a lot more info on the subject. I also remember him talking about a combination of static and dynamic stretching pre-lifting.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-01-2011, 02:27 PM #16
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02-01-2011, 02:27 PM #17
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02-01-2011, 02:40 PM #18
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02-01-2011, 05:01 PM #19
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02-01-2011, 07:44 PM #20
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I got home late this evening, so I will throw in some suggestions when I return from work tomorrow night.
JDJ's 5/3/1 Revamped
http://forum.bodybuilding.com/showthread.php?t=143074093&page=10
"...any statement, whether made by a scientist or not, should be open to logical analysis. Immense prestige and authority does not compensate for faulty logic." John Lennox
http://www.bullseyefitness.net
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02-01-2011, 07:45 PM #21
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02-01-2011, 07:56 PM #22
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02-02-2011, 09:51 PM #23
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While this is off topic from the OP's original question, when it comes to stretching pre-workout, the major consensus seems to conclude: static stretching=bad, dynamic stretching=good. There is a considerate amount of research that examines the negative impact that static stretching has on sprint, vertical jump, strength, & power performance/output. As a result of these various peer-reviewed studies, we have numerous strength coaches and personal trainers who preach this as an absolute. Truth is, the method chosen pre-workout remains context dependent.
Another important limitation to consider is the application to athlete's. Not many athlete's are going to jump from a static stretch right into a force requiring maximum strength or power output. Another limitation when looking at research on static stretching are small sample sizes & systematic reviews which can often contain researcher bias. When examining a more practical scenario of SS followed by a dynamic warm-up, we see that the negative effects dissipate:
http://www.ncbi.nlm.nih.gov/pubmed/19855346
No significant differences or large effect sizes were noted between D and S-D, indicating similar repeated sprint ability performance.
http://www.ncbi.nlm.nih.gov/pubmed/18768355
This suggests that the practice of a subsequent high-intensity skill based warm-up restored the differences between the two warm-up interventions.
These following studies (1RM bench press) suggest that the more advanced an athlete, the less susceptible they may become to stretch-induced deficits from various forms of stretching.
http://www.ncbi.nlm.nih.gov/pubmed/18841081
http://www.ncbi.nlm.nih.gov/pubmed/20145564
Finally, I would like to present Lyle's input on the matter. He breaks one of the aforementioned studies down into fine details:
http://www.bodyrecomposition.com/res...ch-review.html
So prior to a workout, I'd suggest static stretching chronically tight areas where the need to stretch exceeds the benefit that can be obtained through resistance exercise. Ex's: Pec minor, hip flexors, piriformis, peroneal's, calf musculature, rotator cuff, etc. I would stretch them an appropriate amount of time, but not excessively. I would then perform a few drills that are typically completed as dynamic movements, but hold them isometrically for 15-20 seconds (Ex. Prone Cobra's, Y's & T's, Superman's, etc) , & then move on to a specific dynamic warm-up.Last edited by jdjprimer19; 02-02-2011 at 10:09 PM.
JDJ's 5/3/1 Revamped
http://forum.bodybuilding.com/showthread.php?t=143074093&page=10
"...any statement, whether made by a scientist or not, should be open to logical analysis. Immense prestige and authority does not compensate for faulty logic." John Lennox
http://www.bullseyefitness.net
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