training Questions legs, forearms?

[Jenseno9]

Everytime I train legs my ass and hamstrings are sore for atleast 3 days. My leg work out is
leg press.. left leg/ right leg 12 / 12 / 10 / 8
Leg Curl 12 / 10 / 10
Leg extension 15 / 12 / 12 / - drop set
All sets are to failure.
and THATs IT. Does anyone have any ideas about how I can recover faster and not be so damn sore.

Also my forearms seem to be my weak link right now. Does any one have a good routine for a forearm workout? Also should I work them on biceps day? Thanks
Jens

[Warrior]

Ther are sooooo many ways to try to speed recovery - Sodium Bicarbonate, Creatine, Mega dose Vitamin C, massage therapy...

As well as adequate rest at night...

Legs get sore though, they are a composed of the largest muscles in your body. 3 days is very common. Especailly when using advanced techniques like drop sets.

Forearms like calves need heavy (low reps) training for response since they are recuited so much during the day. They also recover fast. You could do reverse grip cambered curls (or other exercises that bend at the elbows) with biceps workouts and then seated wrist curls (or other movements that bend at the wrists) a few days after.

[superbeast]

What is wrong a little soreness? If you really hit legs hard, you might be sore for a whole week. If you want a supplement that may help reduce soreness and help in recovery, you need glutamine.

[ironmike7000]

I agee with superbeast since I added 10 grams of glutamine daily my soreness after my workouts has decreased alot. It seems to speed up my recovery between workouts.

[trimunex]

Agree with the other Bros .. glutamine is great and creatine is decent too.

9

[Iron horse]

JMO

this is how i drasticaly upped my forarms size, honest!

did wrist curls x 3 for each arm with a dumbell with moderately high reps.
then reversed wrist curls x 2 for each arm.

all these slightly higher reps! all done on bicep day (i dont do triceps same day)