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  1. #1
    Banned Lanny14's Avatar
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    How to reduce lactic acid buildup post leg day?

    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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  2. #2
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    Bump
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  3. #3
    Registered User brasuca6's Avatar
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    Do you stretch or use a foam roller?
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  4. #4
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    Thats pretty rough bro, even on some of my worst days I thought I had it bad it wasnt getting me like that. What does your leg routine look like?
    lift as hard as possible!
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  5. #5
    Registered User brudman's Avatar
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    Some very low intensity cardio via elliptical or something like that, plus some foam roller work would probably help.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

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  6. #6
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    Originally Posted by Lanny14 View Post
    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
    Creatine helps a lot with recovery. Besides that, did you just start working out??
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  7. #7
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    next time you hit the gym do some light sets of squats, just to get blood flowing through the legs etc. it's better to keep the muscle active and keep stretching, otherwise it's just going to tighten up.
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  8. #8
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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)
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  9. #9
    Registered User chinesemuscle's Avatar
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    stretch before and after your work out and lots of protein and rest will help. But usually you'll be sore for 2 days or so.
    Everybody wants to be a bodybuilder, but doesn't nobody want to lift no heavy ass weights. --Ronnie Coleman
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  10. #10
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    Originally Posted by chinesemuscle View Post
    stretch before and after your work out and lots of protein and rest will help. But usually you'll be sore for 2 days or so.
    Don't do static stretching before a workout.
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  11. #11
    Registered User chinesemuscle's Avatar
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    Originally Posted by supmannn View Post
    Don't do static stretching before a workout.
    why's that
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  12. #12
    BulknCut gekkoboy14's Avatar
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    Originally Posted by chinesemuscle View Post
    why's that
    Reduces power output do the plastic nature of tendons. How much and to what effect it has on performance is arguable.
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  13. #13
    Registered User chinesemuscle's Avatar
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    Originally Posted by gekkoboy14 View Post
    Reduces power output do the plastic nature of tendons. How much and to what effect it has on performance is arguable.
    If so then why do every athlete stretch before practice and games?
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  14. #14
    Registered User brudman's Avatar
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    Originally Posted by chinesemuscle View Post
    If so then why do every athlete stretch before practice and games?
    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.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

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  15. #15
    Encyclochuzzle chazzy1864's Avatar
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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.
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  16. #16
    Under Construction unity's Avatar
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    Originally Posted by chinesemuscle View Post
    If so then why do every athlete stretch before practice and games?
    science today says to do dynamic stretching pre-workout. static stretching pre-workout can cause scar tissue. static stretching post-workout is fine. that's what they say anyways. *shrug*
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  17. #17
    Registered User chinesemuscle's Avatar
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    Originally Posted by brudman View Post
    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.
    ah i forgot to mention that I do a light 5 minute jog before i stretch, my bad.
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  18. #18
    Registered User brudman's Avatar
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    Originally Posted by chinesemuscle View Post
    ah i forgot to mention that I do a light 5 minute jog before i stretch, my bad.
    With that logic I don't see anythign wrong with it. Really I'm just parroting what my athletic trainers told me in college, and what I've read on my own.

    I know that JDJPrimer is really into stretching methods, so maybe he can pop in here and clear up what we don't know.
    For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

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  19. #19
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    Originally Posted by mrpatrson View Post
    Thats pretty rough bro, even on some of my worst days I thought I had it bad it wasnt getting me like that. What does your leg routine look like?
    Squats 3x20
    Leg press 3x15
    Hack squat 3x15
    Over head lunges 3x20 yards
    Hamstring curl 3x8
    Lying hamstring curl 3x8

    All to failure.

    Originally Posted by brudman View Post
    Some very low intensity cardio via elliptical or something like that, plus some foam roller work would probably help.
    Thanks man.


    And to the guy who asked if im new to working out, obviously not lol, look at my avi and stats aha,
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  20. #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

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    Originally Posted by jdjprimer19 View Post
    I got home late this evening, so I will throw in some suggestions when I return from work tomorrow night.
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    Originally Posted by Lanny14 View Post
    All to failure.
    Well, there you go.
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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.

    Originally Posted by jdjprimer19 View Post
    Now, there are certain studies that have stated that power is decreased when static stretching is performed as opposed to dynamic stretching. In the DVD Magnificent Mobility (2005), Mike Robertson cites that static stretching reduces power output. This comes from a popular cited study by Rubina, et al (2007) stating that static and PNF stretching have shown decreases in maximal strength ranging from 4.5% to 28%. Yet most of this research used more than one stretching exercise for the same muscle group, with total stretching times of 120–3,600 seconds, which is much more than the recommended four stretches of 30 seconds, totaling 120 seconds, for optimal flexibility increases (ACSM 2006).

    Rubini, Costa and Gomes add that when the total flexibility session is shorter (30–480 seconds), the research shows little or no compromise from stretching right before maximal force production. Importantly (and practically), exercisers do not train daily to their maximal voluntary contraction, where compromises in strength are observed.
    Interestingly, Rubini and colleagues highlight that there is no scientific consensus in the research for the underlying mechanism explaining the force production loss in muscle after stretching.
    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

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