Post exercise pain and recovery questions

[lyndie]

So, I am starting to workout again after a 14 month break. I am training differently than I have before and I am a little concerned about the muscle soreness I am encountering.

I have started lifting heavy 10 reps to failure (bulking phase). My plan is as follows:
Monday - Upper Body
Tuesday - Lower body
Wednesday - Rest
Tursday - Upper body
Friday - Lower body
Saturday - HIIT
Sunday - Rest

Unfortunately, it got derailed by post-workout pain. Upper body is fine, I lift to failure and recover in about 48 hours. But my lower body......

My tuesday lower body workout was awesome!!! I loved it. however, my legs hurt so bad that I wasn't able to walk properly until Saturday. I skipped the Friday workout all together 'cause I couldn't even bend down. Quads, Glutes and Hams SCREAMED for days! Now I don't mind the pain, I earned it! But I am upset at missing the second work out. So here are my questions (yes, I am long winded!)

-Do I have to wait until all the soreness is gone to workout again?
-Is all that pain associated with muscles healing or is there another reason to hurt for 5 days (lactic acid build up?)?
-If my body is taking that long to recover, should I switch to 1 lower body workout per week?
-Will L-glutimine help spead recovery?
-Should I back off the workouts?

I need your help!!! Thanks in advance!

[wyldthang]

try a rolling pin, roll up and down your legs as hard as you can stand it, as much as you can stand it--it will hurt but you should feel some relief pretty quick. It's one of those things that "hurts so good". It breaks up the knots(don't know the technical term) so that your muscles can recover faster.

Some people sit in a bathtub with cold water plus ice--I'm too chicken.

If I feel extra sore after bumping up, I just wait an extra rest day or two.

[pink378]

doing some light cardio helps in tissue healing, it boosts circulation allowing oxygen and nutrients into the muscle to speed healing.

yes, glutamine helps too. I've also heard rave reviews about BCAAs speeding up healing, you might want to try some Xtend.

[lyndie]

Thanks for the suggestions, I'll look into them.

[freebirdmac]

I bet it gets better this week. The first week is usually the worse. But yes, you did right waiting until the pain subsided. And no, you didn't miss a thing. Your legs needed the recovery. Welcome back!