Leg Soreness-wtf is going on

[hassinba]

Ok I been training for about 6 years now. I didn't do my legs until about 3 years ago....Well I'm finally squatting 300+ lbs but I got a little problem. Everytime I lift legs they get sore for at least a week, sometimes up to 10 or 14 days. And until about a year ago, all I did were squats and calf raises and still sore as hell for days upon end. After the following routine, they'll be sore for 14 days.
-Squats 4 sets
-Hacksled 3 sets
-Calf raises 9 sets(3 diff. exercises)
-Seated leg curls 3 sets

Why are they getting so sore??? My cals really don't just my front quads. What could be going on? I don't like the fact that I can only lift my legs every two weeks thats bull****

 

[musketeer]

I hear you!

Could be a number of things, but I'd guess its a combination of: overtraining (in one workout - acute overtraining), lack of cardio and other restorative measures (like stretching, warm soaks, massage), lack of a balanced routine.

If you're going to do 3 exercises for the thighs, 10 working sets if obviously too much - try 3 sqaut and 2 of the machine exercises and you'll obviously recover much faster. Personally, I'd cut all leg training to one exercise per workout and do one each workout (quick example):

Sun
Bench & Squat & Row

Tue
Press & Deadlift & Chin

Thu
Front Squat & Dip & abs & calves

Between these workouts you can do sports, cardio (running,swimming, etc)which will flush the muscles with blood and help repair the damage from heavy training. It's basically the fact that you are training so infrequently which is perpetuating the problem. If you hit each main muscle group once per workout and workout often you will force progress by a gradual aclimatisation.

My recomendation would be to next workout, drop the weights and reps per set and try a 5x5 approach to leg training and aim to build up over that 300lb target over the next 2 months.

 

[deathdroprob]

Do you have a PWO Protein Shake? That would help, if you dont allready. And maybe try some BCAAs.

 

[djeclipse]

Soreness after a workout can be simply that you're not conditioned for the work they were given. Try squatting twice/ week instead of once. Have one heavy day and one light day.

When ever my legs are sore from lifting, as soon as I stretch and do that first set 2 days later that soreness goes away. And soon they are conditioned to the work and I don;t get sore any more.

EDIT: OOPS, I see that musketeer said what I just said but much better, lol

 

[ireekofawesomeness]

After you do legs go on the bike for a half hour. Also do a half hour the day after this helps me.