Legs sore for days

[Durden Tyler]

I started my workout routine and did legs last Friday and my legs are still killing me. Is this normal? In the past when I've worked out before, I've gotten sore but good god, this is crazy. 4 days later and I could use a cane to assist in walking.

 

[Warboss Alex]

I started my workout routine and did legs last Friday and my legs are still killing me. Is this normal? In the past when I've worked out before, I've gotten sore but good god, this is crazy. 4 days later and I could use a cane to assist in walking.

if you haven't worked for a while it's normal. celadus has a very similar thread.

what did your leg workout look like?

 

[Durden Tyler]

if you haven't worked for a while it's normal. celadus has a very similar thread.

what did your leg workout look like?

I'm glad it's normal

Workout was

Squats 3X8
Leg Press 4X10
Calf Raise 3X10

If I'm still sore this Friday should I skip the legs or just move forward?

 

[Create Reality]

Did those squats take you to failure?

If you're still sore take some time off legs. Means your muscle isn't done repairing itself from the previous workout, and will probably do more bad than good if you try again so soon.

 

[Durden Tyler]

Did those squats take you to failure?

If you're still sore take some time off legs. Means your muscle isn't done repairing itself from the previous workout, and will probably do more bad than good if you try again so soon.

The last set did take me to failure.

And thanks, i'm still sore I'll skip this Friday.

On side note, I thought I try a little cardio on the treadmill and at first after a slow warm up I thought I would be okay, but my legs started burning, so I quit. Felt like a loser spending 10 minutes in the gym

 

[Vintovka]

Same thing happened to me when I first started, I couldn't raise my arms above my head after my first bench press, could barely get out of a chair for days after my first set of squats.

 

[Road Demon]

First session in a long time, then it was too much of a training impulse, the body will take longer for the supercompensation cycle' to occur.

Every heard of anatomical adaptation phase of weight training periodization?

2x15 with little or no weight to allow for adaptation for the first few sessions. Makes a huge difference.

patience is the key. Build the foundation first with.

RD

 

[Ice Cold]

Congrats on the soreness...not many push themselves so hard on legs.

That's nothing to congratulate yourself about. Hurting the day after means bad technique and bad recovery.

For one - stretch properly before the workout. Warm up and maybe run for 5 mins or so to get the heartrate up.

Second - if you haven't trained for a while - take some time to ease into the workout. When "coming back to gym" never ever to go max during your first few sessions.

I would suggest a hot bath. Massage your legs - this will speed up the recovery.

Then put yourself on the treadmill everyday and go very slowly. Aim for 30 minutes of walking.

When you're able to do cardio for 20+ minutes - you have almost recovered.

Good luck

 

[John_Galt]

That's nothing to congratulate yourself about. Hurting the day after means bad technique and bad recovery.

It does NOT mean that. The guy is experiencing DOMS (Delayed Onset Muscle Soreness) and it's perfectly common when you start lifting after a long absence. So pull your head out of your ass and stop spreading misinformation.

 

[Durden Tyler]

Ever heard of anatomical adaptation phase of weight training periodization?

RD

Huh??? I'll have to research this...

 

[Durden Tyler]

Congrats on the soreness...not many push themselves so hard on legs.

I like working my legs. It feels like I'm actually getting something done. DL too.

I'm worried my legs will still be sore this Fri cause I want to work em again.

 

[dirtyvibe]

my legs are still killing me from 3x5 squats 2 days ago.. legs are my favorite part to work out because the weights you lift are so heavy, and when you get to that last rep, the 3rd set 5th rep, youre gonna collapse, but somehow you get it back up after stalling at the bottom of the squat for a second, pure will power, and you feel like a man. a man that just lifted the world. a man that cant walk.

 

[Road Demon]

Ice Cold and I are on the same page.

I suggest a little no impact workout to increase muscle perfusion to remove waste products/provide nutrients. 20-30 minutes on the indoor cycle is idea @ a low intensity to facilitate active recovery.

John Galt, I'm sorry to say that the orignal poster did too much too soon after a long lay off.

Yes, he did cause TOO much damage. The training impulse was too high for his, unconditioned state (remember he did not lift for several months).

Since the training impulse was too high, he inhibited his recovery, impairing his ability to perform another quality workout within another 48-72 hours, as his body was still repairing the original damage he caused with the workout.

Sure a little soreness is expected, but more than day or 2 is excessive. I speculate it will take 5-7 days to fully recover. It would been more effective to 2 moderate sessions in 7 days, than to do one hard session and have to recover for 7 days. Why, because he would be able to get a higher overall training load effect.

1x hard session @ 3tons lifted/7 days.

2x moderate sessions @ 2.25 tons lifted per session ~ 4.5 tons total/7 days

Their is concept know as "progression" in training.

RD