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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05-07-2010, 09:08 AM #1
Legs always extremely sore after workout.
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05-07-2010, 09:11 AM #2
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05-07-2010, 09:44 AM #3
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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.*Addicted to swimming during the summer crew.*
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05-07-2010, 09:49 AM #4
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05-07-2010, 09:53 AM #5
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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05-07-2010, 09:54 AM #6
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05-07-2010, 10:02 AM #7
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05-07-2010, 10:11 AM #8
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05-07-2010, 10:14 AM #9
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05-07-2010, 10:20 AM #10
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05-07-2010, 10:28 AM #11
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05-07-2010, 11:30 AM #12
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05-07-2010, 11:46 AM #13
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i dont compete against you. i compete against myself yesterday, last week, last year
No one system of training is better than all of the other systems. However, proper training always involves common elements. These are hard work, abbreviated training programs, progression, good form, and motivation - Brooks Kubik
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05-07-2010, 12:26 PM #14
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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..Book Flight + Hotel Together & Save Up to $525 @ http://www.Grab2Travel.com
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05-07-2010, 02:56 PM #15
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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12-30-2010, 02:25 PM #16
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.Being all that I can be is simply not good enough. I will be better.
Body building is 40% lifting, 40% diet and 40% sleep. And it's always going to be 120% dedication.
Power lifters eat to help them lift.
Body Builders lift to help them eat.
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12-30-2010, 02:43 PM #17
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Stretching won't do a damn thing to alleviate DOMS
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12-31-2010, 12:53 PM #18
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12-31-2010, 06:18 PM #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.
Currently in the midst of a mac and cheese + hamburger helper bulk. Come at me, bodyfat.
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01-01-2011, 12:43 AM #20
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01-02-2011, 10:13 AM #21
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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03-10-2011, 10:28 PM #22
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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03-11-2011, 02:38 AM #23
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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03-11-2011, 03:33 AM #24
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03-11-2011, 04:29 AM #25
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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03-11-2011, 04:34 AM #26
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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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03-11-2011, 05:37 AM #27
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)Who was this love of yours?
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03-11-2011, 05:47 AM #28
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03-11-2011, 08:47 AM #29
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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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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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03-11-2011, 09:29 AM #30
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