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  1. #1
    Registered User ttribe's Avatar
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    Legs always extremely sore after workout.

    I am 28 y/o male 6ft tall 200lbs, 15% bf. Always active. Been lifting 4 to 5 days a week for the last 3 years.

    I do a five day split:

    Monday chest
    Tues Back
    Wednesday shoulders/traps
    Thursday Legs
    Friday arms

    I train pretty hard. But I recently started training my legs a bit easier in hopes of coping with the pain afterwords. Every other muscle I train gets just a little sore/tender for a day or so, but does not hinder my daily activities at all. However legs, every time I train them, the following day they are a little weak, then the 2nd and 3day I can hardly walk.

    I used to do bar squats with 315-365 pounds. I have since lowerd to starting at 225 and working up to 275. And lowered overall intensity, but I still feel completely crippled for the following 3 to 4 days after.

    Normally My leg day consists of:

    Squat - 3 sets of 8 to 12
    hack squats - same
    leg extensions
    leg curls
    various workouts for calves.

    I eat fairly well and take pre/post workout protein shakes. I stretch before and after workouts.

    Does anybody have any suggestions or ideas? I train my upper body with much more intensity and recover much faster. I understand legs are much larger muscles, but dang. I can feel every square inch of muscle between me knees to my hips. Butt included. My quads are where the pain is. the rest is just sore.

    Also, I have tried leaving out extensions and just getting my quads hit from either squats or deadlifts, but results are the same.
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  2. #2
    BRB, Bulking Forever. ricohitman's Avatar
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    Originally Posted by ttribe View Post
    However legs, every time I train them, the following day they are a little weak, then the 2nd and 3day I can hardly walk.
    Same happens to me, man. Number 1, I would check diet and make sure you consuming enough calories to help your body recover. DOMS from leg workouts almost always happens to me over 48 hours later. Some light cardio to get blood flowing helps as active recovery, too.
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  3. #3
    Registered User thor93's Avatar
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    Post I can definately relate

    Very true about getting enough calories and protein and doing cardio afterwards.
    I generally dont eat enough to support big leg training so i simply dont.It's rather pointless if you dont eat enough.I've been there plenty of times with the very extended crippling soreness,debilitation,and the disgruntling realizations of the futility accompanied with the quest for big legs.When you dont accompany big leg training with enough calories and protein,you are simply going to suffer the extreme soreness based after-effects and then realize you're simply not feeding you're body enough to enable true big leg training results.It's a vicious cycle and basically,you're just doing the workouts for the sake of the endorphins and maybe for a strange enjoyment penchant for extended leg debilitation.

    I eventually concluded that not everyone is an ideal candidate for profitting from the big legs type approach to training and decided to totally settle in for the athletic approach,as oppossed to the all out bodybuilder/weightlifter/powerlifter approach.

    Cardio does help alot but without the extra calories and protein,you are just doing big leg workouts for the workout itself and not so much for any meaningfully legitimate results.
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  4. #4
    Registered User ttribe's Avatar
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    Originally Posted by ricohitman View Post
    Same happens to me, man. Number 1, I would check diet and make sure you consuming enough calories to help your body recover. DOMS from leg workouts almost always happens to me over 48 hours later. Some light cardio to get blood flowing helps as active recovery, too.
    Could be the case. My diet is purely maintaince right now....not cutting or bulking, taking in around 200g protein a day. Do you consume more calories in general on leg day? Or thrown in an extra protein shake?
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  5. #5
    Registered User ttribe's Avatar
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    Originally Posted by thor93 View Post
    Very true about getting enough calories and protein and doing cardio afterwards.
    I generally dont eat enough to support big leg training so i simply dont.It's rather pointless if you dont eat enough.I've been there plenty of times with the very extended crippling soreness,debilitation,and the disgruntling realizations of the futility accompanied with the quest for big legs.When you dont accompany big leg training with enough calories and protein,you are simply going to suffer the extreme soreness based after-effects and then realize you're simply not feeding you're body enough to enable true big leg training results.It's a vicious cycle and basically,you're just doing the workouts for the sake of the endorphins and maybe for a strange enjoyment penchant for extended leg debilitation.

    I eventually concluded that not everyone is an ideal candidate for profitting from the big legs type approach to training and decided to totally settle in for the athletic approach,as oppossed to the all out bodybuilder/weightlifter/powerlifter approach.

    Cardio does help alot but without the extra calories and protein,you are just doing big leg workouts for the workout itself and not so much for any meaningfully legitimate results.
    Yea, I am just not looking to be the "top heavy" guy in the gym. Good call though, I know for a fact I am not eating enought to "grow" my legs. I simply don't want to lose the strength I have gained in them over the years. When I first started, squating 225 was brutal, now it is a warm up.

    I guess I need to decide what to do. I used to be 26% bf, so i have a complex in that I am timid about increasing my calories.
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  6. #6
    Registered User bobjenkins777's Avatar
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    I do light cardio after leg workouts, it helps me so much, otherwise im limping down the stairs the next day!
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  7. #7
    Registered User ttribe's Avatar
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    Originally Posted by bobjenkins777 View Post
    I do light cardio after leg workouts, it helps me so much, otherwise im limping down the stairs the next day!
    Yea, I need to figure it out. I train on my lunch break, so my sessions are 40ish minutes. Doesn't leave time for cardio immediately after the workout.
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  8. #8
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  9. #9
    Registered User JustWin4's Avatar
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    Dynamic stretching before, static stretching after. Do yourself a favor and get a foam roller and roll those bitches out after. Consume enough food to recover properly.
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  10. #10
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    Originally Posted by thor93 View Post
    Very true about getting enough calories and protein and doing cardio afterwards.
    It's rather pointless if you dont eat enough.I've been there plenty of times with the very extended crippling soreness,debilitation,and the disgruntling realizations of the futility accompanied with the quest for big legs.When you dont accompany big leg training with enough calories and protein,you are simply going to suffer the extreme soreness based after-effects and then realize you're simply not feeding you're body enough to enable true big leg training results.
    is this true? do you have to eat more on leg training days than when you train any other muscle? Other than the fact that squatting perhaps burns more calories than say barbell curls, i dont see how this can be the case - that you would need to eat more on leg days than arm days for example.
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  11. #11
    Registered User JustWin4's Avatar
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    Originally Posted by jamie93 View Post
    is this true? do you have to eat more on leg training days than when you train any other muscle? Other than the fact that squatting perhaps burns more calories than say barbell curls, i dont see how this can be the case - that you would need to eat more on leg days than arm days for example.
    I try to up carbs on leg days. It is a big muscle group to fuel.
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  12. #12
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    like one poster said stretching before and right after you lift will help .. it has helped me
    with minimizing soreness
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    Originally Posted by JustWin4 View Post
    Dynamic stretching before, static stretching after. Do yourself a favor and get a foam roller and roll those bitches out after. Consume enough food to recover properly.
    this
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    Originally Posted by jamie93 View Post
    is this true? do you have to eat more on leg training days than when you train any other muscle? Other than the fact that squatting perhaps burns more calories than say barbell curls, i dont see how this can be the case - that you would need to eat more on leg days than arm days for example.
    Oh well, I would say yes... in fact you will need more energy for leg. I usually stick to my meal routine and then I take little more than my usual pre-workout drink dosage.

    Usually my legs are in pain after one day. Every sunday I work on my legs so tuesday is the day I feel it most..
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    Registered User ttribe's Avatar
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    Its not an energy problem, it is a recovery problem. I have plenty of energy to work them hard.

    I will try to up my calories for the day of and the following couple of days probably with an extra protein shake. And I will look into a foam roller.

    I already stretch before and after. I will look up dynamic vs static because I dont know the difference.

    I will report back in a couple weeks and let you guys know if it improves.

    Thanks for the tips.
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  16. #16
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    How did this turn out for you. I came searching for the same thread. My legs, quads specifically, are in tremendous pain 2-4 days after my leg workout. I've tried many things, including taking 2-3 weeks reduced and completely off and the very next workout, completely drained. I've reduced workouts etc...

    The tenderness is really in my quads; all other muscle groups feel sore, but in a good way. I eat enough to support my workouts it would seem; never feel fatigued on back and chest days. Any tips would be helpful as I feel like this type of pain and immobility is not worth the benefit.
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  17. #17
    Registered User jdjprimer19's Avatar
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    Stretching won't do a damn thing to alleviate DOMS
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  18. #18
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    Increasing frequency to more than once a week should help you get less sore. I suggest medium or heavy ass weight squats on one of your upper body days to start the workout.
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  19. #19
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    Has anyone really noticed less soreness with more calories?

    I'm eating 4500 on training days, which is well above maintenance, and I am just as sore as ever.
    Student.

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    my legs kill me for a week after squats so i wait 6-8 days
    but ive completely plateaued on squats and idk what to do...


    if i wrkout more often i wont be able to perform for **** on workout days and might overtrain
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    Originally Posted by morbidxangel View Post
    my legs kill me for a week after squats so i wait 6-8 days
    but ive completely plateaued on squats and idk what to do...


    if i wrkout more often i wont be able to perform for **** on workout days and might overtrain
    Instead of blasting your legs stick with 3 heavy sets of squats. You should be able to recover from that in a few days.

    Pete,
    I don't feel a significant difference as far as soreness goes, but the calories help me recover better and perform well for the next workout. Another reason people should treat soreness as just noise.
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  22. #22
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    Smile I understand this pain

    Take multi vitamins, but don't do a over dose. one multi vitamin tab per day is sufficient for anyone.
    4500 cal of food is not the only solution, you need Vitamin B12, Zinc + potassium and sodium salts to help you recover fast.
    Multi vitamin isolates function similar to protein isolates.

    Over dose of multi vitamins can cause vitamin or mineral toxicity, so please be aware of this.

    You can take salts in the form of electrolyte powders.

    Do post work out stretches as well.

    Keeping the leg up on the wall helps.
    Last edited by dynamicyadav; 03-10-2011 at 10:29 PM. Reason: Missed a point
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  23. #23
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    I think I read that a little cardio helps clear out lactate or whatever it is that's causing the soreness.

    You might be experiencing this because you're only working your legs once a week. How long has it been since you worked legs more than once a week, if ever? It seems than when you work legs a few times a week, your body rapidly adapts and the DOMS goes away, but if you always wait a week before you work them again, your fitness or w/e doesn't improve and you get your weekly dose of DOMS.
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    Registered User bigsexy882's Avatar
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    Obviously stretching before and after is important, and so is foam rolling. But are you taking any supplements? Taking glutamine and BCAA's right after a workout aids recovery, especially on heavy leg days
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    Registered User keramik's Avatar
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    I even canno't walk normally for a whole week after legs workout...
    And after a painfull week, I train legs again....
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    Fight Against FUPA Fabs23's Avatar
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    Strong thread begin date and revival

    But yes I know the feeling, i stopped doing squats (for the most part) because I didnt like having a high leg muscle tighten up on me when I moved the wrong way and pushed my healing time from 5-6 days to 7-8 days. Tried everything from stretching, brace support, heat application, muscle relaxers, and anti-inflames. Nothing worked beside going to a different routine and unfortunately less squats.
    Last edited by Fabs23; 03-11-2011 at 08:50 AM.
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    Layer Cake ThickAsABrick's Avatar
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    Originally Posted by jdjprimer19 View Post
    Stretching won't do a damn thing to alleviate DOMS
    Maybe you mean once DOMS has already set in. As a preventative measure though, it sure as fck does work.

    I began stretching immediately post-workout on leg day several months ago. My only regret is that I didn't start a lot sooner in my lifting career. HUGE difference. 5 minutes saves me days of limping around.

    (yes aware of bump)
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    Layer Cake ThickAsABrick's Avatar
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    Another thing that always cracks me up about threads like these are the same people who always tell you not to train specifically for soreness seem to think that training to specifically avoid soreness is ok.

    durrrrrrrrrr
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    Registered User jdjprimer19's Avatar
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    Originally Posted by ThickAsABrick View Post
    Maybe you mean once DOMS has already set in. As a preventative measure though, it sure as fck does work.

    I began stretching immediately post-workout on leg day several months ago. My only regret is that I didn't start a lot sooner in my lifting career. HUGE difference. 5 minutes saves me days of limping around.

    (yes aware of bump)
    I prefer valid evidence rather than personal testimony. To date, there is no research to support that various modalities conclusively prevent or reduce DOMS. Since we don't know the exact cause of DOMS, it's not astonishing to know that a reliable cure has yet to be discovered.
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    Layer Cake ThickAsABrick's Avatar
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    Originally Posted by jdjprimer19 View Post
    I prefer valid evidence rather than personal testimony. To date, there is no research to support that various modalities conclusively prevent or reduce DOMS. Since we don't know the exact cause of DOMS, it's not astonishing to know that a reliable cure has yet to be discovered.
    You're born, you take sh*t. You get out in the world, you take more sh*t. You climb a little higher, you take less sh*t. Till one day you're up in the rarefied atmosphere and you've forgotten what sh*t even looks like. Welcome to the layer cake, son.
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