Most of us are sore 2-3 days after training the legs. So what are some strategies we can take on minimizing soreness and ensuring optimal and quick-as-possible recovery for the legs?
For my method, I usually do dynamic stretches first, followed by the workout, followed by some static stretches. While this may help my flexibility, does it do anything for recovery and reducing soreness?
I've also heard of performing light cardio for 10-15 minutes after training legs for active recovery. Is this useful?
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09-14-2005, 09:56 PM #1
Strategies on reducing soreness after training legs?
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09-14-2005, 09:57 PM #2
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09-14-2005, 10:08 PM #3
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09-15-2005, 05:33 AM #4
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09-15-2005, 05:47 AM #5
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09-15-2005, 05:54 AM #6
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09-15-2005, 06:00 AM #7
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09-15-2005, 06:34 AM #8Originally Posted by Quark79
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09-15-2005, 09:30 AM #9
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09-15-2005, 09:31 AM #10
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09-15-2005, 09:39 AM #11
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09-15-2005, 11:04 AM #12
stretch
right after your done with your workout while your still sweaty, hell while your still in the gym just get out of the way of the squatrack and stretch a good bit before your muscles get the chance to get all tight
also some light cardio (preferably on a bike if you ask me) for 10 minutes after your training should work
also the active recovery of sledpulling can help but I have no specifics on sled pulls for active recovery sorry
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09-15-2005, 01:20 PM #13
all the **** they said
and eat vitamin C, it helps reduce soreness and flush your system of lactic acid and such
also I think .15 mg of calcium is used for every g of protein that is metabolized in the muscle recovery process. numbers are probably off, but calcium supplementation is supposed to help as well.Body: Ectomorphus
Sigma: Arees
Birth day: February 29, 1991
Max Tricepts Curl: 45 lb's
Max Bicepts Curl: 78 lb's
Max BB BP Bench Flat Press. : 305 lb's
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G.F.: Anna
Height: 5'9
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"A weightlifter desires what mankind aspires... Together what will both jym and steel make of eternity? Nobody knows."
-One of the greatest mans ever to life
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09-15-2005, 04:53 PM #14
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09-15-2005, 05:01 PM #15
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09-15-2005, 06:36 PM #16
What stretches do you guys do? What are some good static stretches? What are some good dynamic stretches?
I do a quick 5 minute light bikeride before I start lifting, then between sets I just kind of shake my thighs out in the rack.
I only started adding these stretches after leg day, i dont think they're enough
* standing toe reach
* seated toe reach
* standing, hold my ankle behind my back to stretch quads (dont know the name)
I'm going to start adding contrast showers right after workout. Maybe hit the sauna after my shower too.
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09-15-2005, 06:40 PM #17
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09-15-2005, 06:49 PM #18
This will maximize leg recovery
http://www.electricmobility.com/rasc...werchairs.htmlTime To Re-Schedule
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09-15-2005, 07:00 PM #19
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09-15-2005, 07:57 PM #20
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09-15-2005, 08:05 PM #21
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09-15-2005, 08:08 PM #22
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09-15-2005, 09:53 PM #23
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09-16-2005, 05:36 AM #24
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09-16-2005, 06:47 AM #25Originally Posted by aqua-beowulf
i did HIIT cardio the day after legs too , n it works wonders in reducing soreness. did this for 2 months, n i had some muscle loss in my legs.
now im concerned with whether or not i should continue doing HIIT, or any cardio at all for that matter.
do u do HIIT or low intensity cardio the day following legs?
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09-16-2005, 11:16 AM #26Originally Posted by leonutz
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