How to recover from leg workouts faster ?

[JaiGoBlue]

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.

[__Iceman__]

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.

[guest89]

First of all thats a really random routine bro.



Secondly I think you need MORE frequency to train yourself to recover faster. Most people can work legs 3x a week with no issues once they condition themselves. Once you start squatting upwards of 300lbs you may need to drop it to 2x a week though.

[anna-maro]

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.

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....

[__Iceman__]

First of all thats a really random routine bro.



Secondly I think you need MORE frequency to train yourself to recover faster. Most people can work legs 3x a week with no issues once they condition themselves. Once you start squatting upwards of 300lbs you may need to drop it to 2x a week though.

That´s if they´re on a strength routine. If he´s on a split then 3 leg days a week is too much. (Though he should indeed be on a fullbody strength routine)

[Fabs23]

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.

[terman1]

An active recovery approach, such as light cardio, seems to help me after leg day.

[Fabs23]

An active recovery approach, such as light cardio, seems to help me after leg day.

do you do light cardio on recoveryday 2 and 3 as well? I always get continually tighter. I need at LEAST 5 days before I could even consider doing legs again.

[JaiGoBlue]

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.

[moneyrich]

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.

high reps, low weight does not build str bro.

[socaldelmar]

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."

[JaiGoBlue]

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."

How fast did you recover using an ice bath compared to doing nothing ?

[JaiGoBlue]

high reps, low weight does not build str bro.

I know it doesn't, but I don't understand the point of doing high weight,low reps with 225 lbs on a squat with my knees buckling inward. Isn't it better to develop form first ?(question for everybody)

[tmkeehn]

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.

[RoccoTanno123]

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)

[FueledByYelyah]

I love working my legs hard and being sore, I usually rest a whole week.

Although I never heard a woman say, he's got really sexy legs. I need to focus on chest and arms so much.