Just started working out seriously again and last week was my 2nd Legs workout. It went like this:
May 3 workout:
Squats:
1: 135-7
2: 155-7
3: 155-8
4: 175-8
5: 175-7
6: 175-6
7: 175-5
8: 175-6
9: 175-5
Leg Presses
1: 270-7
2: 270-5
3: 270-4
4: 270-4
5: 270-4
Calf Raises:
1: 90-12
2: 90-9
3: 90-8
4: 90-7
5: 90-8
Its taking me 5-6 days for the soreness to subside. How to recover quicker ? Not taking any supplements currently but open to suggestions.
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05-09-2011, 04:58 PM #1
How to recover from leg workouts faster ?
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05-09-2011, 05:02 PM #2
9 squat sets? You serious? Serious? Really? Cut it down to like 3-5 working sets tops.
Anyways, good sleep each night and lots of food. Otherwise you get used to the workload after having it done it a few times.How much grass could an ass to grass squater squat if an ass to grass squater could squat grass?
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05-09-2011, 05:06 PM #3
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05-09-2011, 05:07 PM #4
- Join Date: Dec 2009
- Location: Windsor, Ontario, Canada
- Age: 36
- Posts: 1,041
- Rep Power: 328
I don't see why you would need to do 9 sets of anything, specially on your second workout, and probably should do lower weights so you can do more reps than 4 and so you can pay attention to form.
Now your question... Streching, sleeping and proper nutrition can help in recovery, but regardless of anything if you plan to bodybuild, gonna have to get used to being sore at all times, one muscle group or an other....
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05-09-2011, 05:11 PM #5
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05-09-2011, 05:13 PM #6
- Join Date: Aug 2009
- Location: Santa Monica, California, United States
- Posts: 12,189
- Rep Power: 22502
This whole routine makes no sense to me, the reps are roller coastering, the progression is too slow, i say go thru the bb.com workout section and get rid of this routine.
As far as recovery goes, i wish I had an answer outside of rest, diet and all the other stuff people in here say. If you find a secret elixir to heal legs faster let me know.
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05-09-2011, 05:35 PM #7
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05-09-2011, 05:57 PM #8
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05-09-2011, 09:44 PM #9
Just to respond to everyone in one post:
I've worked out off and on for years but this time I'm taking it more seriously. If I try to go with higher weights on the squat, my form seems to suffer a bit so I figured I'd go with lower weights and higher reps to build up strength.
By the time, I'm done with squats and leg presses, my legs are spent so I figured I was doing ok.
I'll look into some leg workouts on here for ideas. Thanks.
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05-09-2011, 10:10 PM #10
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05-09-2011, 10:49 PM #11
- Join Date: Jun 2009
- Location: Salt Lake City, Utah, United States
- Age: 37
- Posts: 312
- Rep Power: 210
I'm not going to comment on your leg training routine because you didn't ask us to.
In my experience the best method for leg recovery is proper stretching after your workout, and then sitting in an 'ice' bath at home. You do not have to use ice, rather, just run the tap on the coldest setting and then sit in the bath for 6-10 minutes. Take a warm shower 30-60 minutes later.
"Modern research points to 12–15º C or 54–60º F as the ideal ice bath temperature range; remember that the temperature will rise steadily with your body heat. Significantly colder baths offer no additional perks and can actually perpetrate cold-induced muscle damage or spontaneous fainting."Chargers/Padres/Yankees
Will actually answer your questions
No interest in joining your poser crew
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05-10-2011, 03:49 PM #12
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05-10-2011, 03:54 PM #13
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05-10-2011, 04:01 PM #14
Check your form first (Not sure if that was a question by op or not) You're probably not going deep enough, etc...with good form
Then, find a good routine. Hamstrings are part of your legs too.
Build up. If this was a newer routine, then 9 sets of squats would kill anyone for a week. Split the routine in half and do it in 2 workouts, 2-3 days apart. My legs stay sore for a long time too, tho I find if I work them out more often, they recover quicker.Dec 1: 191 │ Dec 8: 190 │ Dec 15: 189 │ Dec 22: 187 │ Dec 29: 188
Total December Loss: 3lbs (2%)
Jan 5: 190 | Jan 12: 186 | Jan 19: 185 | Jan 26: 185
Feb 2: xxx | Feb 9: xxx | Feb 16: xxx | Feb 23: xxx
Goal : 175, Final Weight : xxx
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05-10-2011, 04:15 PM #15
agree with everything everyone has said about your routine and form.
To that I'd add:
1) stretch *most important*
2) foam roll
3) contrast showers
4) massage
5) ice
6) very light recovery workouts (swimming is good)Deathstroke and I list our most hilariously awful WCW moments (lots of gifs & vids; expect load time):
http://forum.bodybuilding.com/showthread.php?t=168458963
"You can't beat mah prices, but you can beat mah meat." - Dusty Rhodes
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05-10-2011, 04:42 PM #16
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