Leg Day = 4 days of pain

[gogo4]

I am curious of what you guys do when doing leg exercises and the recovery that comes with it?
I do my squats pretty heavy and try to train legs once a week. It seems that everytime I hit legs its as if I have never worked that part of my body before and i will have trouble walking straight for the next 3-4 days. Its super painfull in the morning and Is there anything I can do to ease the pain? Maybe I should hit them twice a week?

 

[Golden_Muscle]

I am curious of what you guys do when doing leg exercises and the recovery that comes with it?
I do my squats pretty heavy and try to train legs once a week. It seems that everytime I hit legs its as if I have never worked that part of my body before and i will have trouble walking straight for the next 3-4 days. Its super painfull in the morning and Is there anything I can do to ease the pain? Maybe I should hit them twice a week?

Your actually doing good. Mine hurt for 4-5 days after. Normal and I have been training for 12+ years. I take hot baths quite a bit. Be sure to stretch before and after.

 

[gogo4]

well I wouldn't really complain but it interferes with my work and since I do some construction like work its really tough climbing 20foot ladders after a day of legs hah.
I stretch before but not after and will give it a shot next time...sometimes i take hot showers too but ... it seems not to do much for me. thanx man .

 

[Golden_Muscle]

Also, if your going up in reps or weight to the bar every week, there is no reason to start training legs 2ice a week.

Its funny. I get sore quads for 5 days but it does not bother me in the least. I guess I like it.

 

[huskyguy]

do some stretching after your leg workout and on off days--keep your potassiums intake fairly high--eat banana after your workout, it seems to help a little bit, but leg soreness is just something you are going to have to deal with.

 

[DADAWG]

ive had some sucess useing a excercise bike immediately after my workout . i guess flushing in all that fresh blood and flushing out the old and lactic acid but who knows lol . its worth a try .

 

[gogo4]

i eat plenty of bannans actually i should eat less of em... but will try the bike and stretching after. I just came back from a 1.5mile jog hopefully that will help .. or worsen the problem i don't know i will find out tomorrow haha.

you know whats funnie my legs don't hurt so much the day i work em out and not so much the next day either. Its always the 2nd day after and 3rd day after that just kills me.

 

[Golden_Muscle]

you know whats funnie my legs don't hurt so much the day i work em out and not so much the next day either. Its always the 2nd day after and 3rd day after that just kills me.

That is 100% exactly like me! I say my legs hurt for 5 days, but they only actually hurt for the last 3-4 days. It is called delayed something I forget. But it is good dont worry!

 

[DADAWG]

That is 100% exactly like me! I say my legs hurt for 5 days, but they only actually hurt for the last 3-4 days. It is called delayed something I forget. But it is good dont worry!

D O M S
delayed onset muscle soreness

 

[Golden_Muscle]

D O M S
delayed onset muscle soreness

Ha! Thanks dadawg. That was it.

 

[invisiblekid_uk]

DOMS is believed to be caused by tiny rips to the muscle. Going up stairs and ladders isnt usually that bad for me, but coming down them is a different story altogether!

Try taking a hot bath instead of a shower - take the weight off so to speak.

 

[AngryMuscles]

i would suggest stretching, wiggling it..lol....bike...flex it when it's sore...god I love that feeling and just let it happen..

 

[Golden_Muscle]

DOMS is believed to be caused by tiny rips to the muscle. Going up stairs and ladders isnt usually that bad for me, but coming down them is a different story altogether!

Try taking a hot bath instead of a shower - take the weight off so to speak.

You get that from climbing a latter!!!!!????? didnnt think it was that easy! If I dont train 110% I dont get sore.

 

[silver_shadow]

in my experience from training body parts once a week, a whole week is way too much recovery time by and large. what seemed to happen for me was that i'd recover (probably withing 2-3 days) and then i start to decondition. so that when i hit up that body part again, it's similar to hitting it up after a long layoff... if you've been away from the gym for over a year, you'll know what i'm talking about. well, maybe not that bad but quite bad anyway. the solution to this for me was to actually increase training bodyparts to 2 and even 3 and 4 times per week. now having said this, each person is different, and what worked well with me will most likely suck for some other people, but most if not all folks can handle body part 2x per week at the very least (and actually make better gains from it too). what you have to do is spread the same workload over 2 days instead of doing it all just once per week - an upper body/lower body split 2x per week would serve as a basic template (1 day upper body, 1 day lower body, repeat once within the same week). try it - it might well suit you... even 3 days/week maybe possible (3 full body workouts)

 

[Golden_Muscle]

what you have to do is spread the same workload over 2 days instead of doing it all just once per week

As long as your gaining reps and strength each week there is no need to do this.

 

[huskyguy]

Delayed onset muscle pain is common, my biggest problem with squats is the nausea I feel for almost 2hours after a set of 20 rep squats

 

[adidamps2]

i pull tires the day after legs to help w/ DOMS..helps me get over sore legs/glutes/calves faster....

 

[MANOWAR]

I'm sore for an average of 4 days, but my legs stay extremely tight, and I can still feel a little soreness when stretching even a week to 10 days after.

 

[Golden_Muscle]

I can still feel a little soreness when stretching even a week to 10 days after.

Wow, how often do you train legs? By day 4-5 my legs are guaranteed to be back to normal.

 

[MANOWAR]

I train whenever I want to. Usually every 8-12 days. Sometimes I just take 2 weeks off.
It works for me, resting is the shit