Recovery method for legs?

[SoreArms]

Every time I do legs, I wind up pounding them to shit. It feels good at the time, but for the next 2 to 3 days after, I walk around like an old man or like I have a stick up my ass. To top it off, I have to constantly walk up and down stairs at home and work. I know that no pain, no gain, so I was not expecting this to be easy. Just want to know if there are any types of methods people use to help recovery.

Thanks in advance

 

[from zero]

Active Recovery: Walking, sprints, plyos, stretching, etc

 

[forty-six & 2]

that and eat and sleep enough, but you already knew that

 

[coolcolj]

plyos will make em worse!

just do some low intensity, high rep work with em to get the blood flowing

take asprin as well

 

[forty-six & 2]

actually, just today i saw an article that stated that ibuprofin and acetomenaphen don't really help with DOMS. i didn't catch the mag though.

 

[from zero]

plyos will make em worse!

just do some low intensity, high rep work with em to get the blood flowing

My bad. I stand corrected.

 

[StrongChE]

Consistency. Slow increasing volume.

Sounds like you are hitting them too hard for your work capacity or you are sporadic in schedule.

You shouldn't be stumbling around like an old man. Your body can only handle so much from workout to workout. Why pound the shit out of them if it takes a long time for them to recover? How about, half pounding the shit out of of them, feeling mind soreness, then half pounding the shit out of them again a few days sooner than usual.

The extreme soreness is a symptom. Treat the source.

 

[SoreArms]

Consistency. Slow increasing volume.

Sounds like you are hitting them too hard for your work capacity or you are sporadic in schedule.

You shouldn't be stumbling around like an old man. Your body can only handle so much from workout to workout. Why pound the shit out of them if it takes a long time for them to recover? How about, half pounding the shit out of of them, feeling mind soreness, then half pounding the shit out of them again a few days sooner than usual.

The extreme soreness is a symptom. Treat the source.

I do legs once every week, pretty consistent, but you may be right, I might be hitting them too hard. I do squats, but since I can't do too much weight on them, I will do my top weight and then do leg presses. Here I can handle more weight and will ususally do them 'till failure. I think this is what gets me so sore.

Do you guys think I should just do squats one session and then presses the next or something like that?

Thanks for the replies buds!

 

[GoldenDelicious]

food, especially on the day

keep them working normally (stairs, static tension)

i have noticied if i dont do this i am much sorer for longer

 

[Dave949]

Just want to know if there are any types of methods people use to help recovery.

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[Nucman]

1/2 hr med intensity treadmill after leg work. The soreness is caused by a build-up of lactic acid, and the extra blood flow will flush it out. I never believed it until I tried it. I'd be sore for a good 2 days, 3 or more if I did slow negatives, or high reps. I forced myself to do 30 min of treadmil work after leg day, and the soreness is all but gone.

This works for other muscle groups as well. If pecs are extremely sore, the next day I do 1 or 2 light sets, just enough to get a pump, not to failure, just real light stuff. The soreness goes away. Ibup. is an anti-inflamatory. Reduce fluid(which carry nutrients) at the injury site. Not really productive to my goals. 600mg only as a last resort. Acetomenaphen hepatotoxic--not unless ther was nothing left in the cabinet.

 

[Sammy Sosa]

You are over training. Plus I would hit legs twice a week but reduce the volume to compensate

 

[super_rice]

i've found my recovery is quicker when i eat more, sleep more, and for legs especially, stretch them like crazy and get some walking in as they tend to lock up for me when just sitting around.

 

[Maverick]

sore legs

i find if i play basketball for 30-45 minutes , it loosens up my legs and i fell about 70% better after, then i usually go in the hot tub or take a long hot bath and i feel great !!! hope that helps.

god bless

 

[athlete0185]

try doggcrapp's stretches for the quads and hamstrings. ppl stare at me like no other when i do these weird stretches but let me tell you...it helps you grow and aids in recovery.

 

[Deleted member 33117]

Muscle soreness as you desribed is a sign that you are waiting to long to train a given muscle between workouts. Try training them twice a week. Avoid the asprin. Studies have shown that it reduces protien synthesis. Not desirable for those seeking gains in lbm. Weighted stretches as athlete0185 suggested would be a good idea as well.

 

[super_rice]

where could i get some more information about these stretches of doggcrapp's? (why anyone would call themselves that is beyond me though )

 

[Tagio]

Muscle soreness as you desribed is a sign that you are waiting to long to train a given muscle between workouts. Try training them twice a week.

I think this is the best idea. I train squats/oly lifts 3 times most weeks and i almost never get posterior chain or leg soreness anymore.

 

[Deleted member 33117]

Tagio, I do some type of thigh work 3 times a week (even if its only sl deads or leg exts and curls) and I'm the same, I almost never get sore. I used to squat 3 times a week when I was really working on bringing my numbers up, and again, I never really got sore doing this.

 

[athlete0185]

where could i get some more information about these stretches of doggcrapp's? (why anyone would call themselves that is beyond me though )

check out the sticky at the top that explains DC training. one of those articles goes through all of the stretches. the hamstring one is pretty self explanitory...and the quad one you just have to get a feel for it.

 

[collegiateLifter]

as mentioned extreme stretching after you're done with your leg movements and also you may do something like sled dragging or even recovery runs, as they are described below by Charlie Francis for sprinters, depending on the situation.

I've always had a significant aerobic component in my running programs (about 35% anaerobic, 65% aerobic). These runs act as an "active recovery," enhancing blood flow and increasing capillary density (the enhanced microscopic network slows down the flow of blood past the cells, allowing more time for complete nutrient transfer).

The other poorly understood, but even more important benefit, is the increased ability of the body to generate more heat around the muscle motor neurons. Increased heat around the neurons lowers electrical resistance, allowing more current to pass. This permits more muscle fiber to act as fast twitch fiber!

The East Germans understood the role of additional heat when an extensive review of world record performances revealed how often the record setter was at the early stages of a cold and running a fever when the record was set. (Later into the cold, the adverse effects outweigh the benefits, of course.) This led the East Germans to experiment with de-natured viruses to generate a slight fever immediately prior to a world record attempt!

The warning here is that these "tempo" runs must not interfere in any way with the quality of the high-speed runs [read: the quality of your primary training]. This means that aerobic interval runs must not exceed 75% of your best possible speed. If your best time for the 200 meters is 21 seconds, then your interval 200 meter runs must be slower than 28 seconds! Additionally, your last interval must be as fast as your first. If you have any problem doing that, you're going too fast!

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