Lets talk recovery

[xnotoriousx]

What are the best actions to take to make sure you are giving your body what it needs to get optimal results for recovery?

I know the obvious is eat, sleep but lets dig a little deeper...

Supplementation??? Stretching??? Magic???

I'm tired of my legs being sore as hell 3 days after training them.

[lotsoftime]

Thing that worked for me:
-within 30 min after the workout have high gl food, carbs and protien.
-end of excersize have a cool down period. I excersize at a set percentage of my workload for 15-30 min after. This flushes lactate...
-stretching
-for legs (runners,cyclist), elevate them for a bit then stand up, repeat. Helps to flush lactic acid and circulate fresh blood
-legs again, after excersize have a cold bath(ice cold) and drink your recovery drink while doing this ... Popular with some soccer coaches...
-viamins like vitamin C and E (antioxidants)
-compresion clothing
-lots of rest

I did have a good oppertunity in meeting a phyologist that worked for a team on the TDF for seven consecutive years. They used all sorts of advanced methods that are beond my capacity but things like;

-neutralizing ions in you body (sleeping with blanckets woven with light metal grounded )
-compresion suits
-cold lazers
etc...If you want to get elite about it.

Light massage regularly and deep massage periodically. A deep massage prior to a workout or event will make you feel sluggish.

Above all the food you put into your body.

[energizer bunny]

What are the best actions to take to make sure you are giving your body what it needs to get optimal results for recovery?

I know the obvious is eat, sleep but lets dig a little deeper...

Supplementation??? Stretching??? Magic???

I'm tired of my legs being sore as hell 3 days after training them.

interesting......my calfs are still sore as fuk off monday......

you could try....deep heat......a heat pack....maybe even an anti inflamatry like ibuprofen........im not baseing this on any facts just my own thoughts....i think ill have a go at them myself..

[MuscleScience]

If your legs are still getting sore and are so for that duration of time, you may need to drop some volume from your current regime. Soreness for the most part should be gone after about month of training. If you continue to get overly sore that is a classic sign of overtraining.

[energizer bunny]

If your legs are still getting sore and are so for that duration of time, you may need to drop some volume from your current regime. Soreness for the most part should be gone after about month of training. If you continue to get overly sore that is a classic sign of overtraining.

yeah that figures......ive just started back after a 2 week break....

[xnotoriousx]

If your legs are still getting sore and are so for that duration of time, you may need to drop some volume from your current regime. Soreness for the most part should be gone after about month of training. If you continue to get overly sore that is a classic sign of overtraining.

I've been at it for about a year now solid, i'm also only doing 12 worksets for legs so there's no way i'm over training. I'd like to try the icebath but DAMN SHRIVLE WIVLE!!!!!!!!!


found this kind of cool

http://www.philkaplan.com/thefitness...utrecovery.htm

[MuscleScience]

I've been at it for about a year now solid, i'm also only doing 12 worksets for legs so there's no way i'm over training. I'd like to try the icebath but DAMN SHRIVLE WIVLE!!!!!!!!!


found this kind of cool

http://www.philkaplan.com/thefitness...utrecovery.htm

But how many reps???

[xnotoriousx]

15-12-10 or 12-10-8 pretty much switch back and forth

squats, leg press, stiff deads and leg extensions

squats, lunges, leg press and leg extensions

These are my leg days for the most part, sometimes i'll take out stiff deads and do leg curls when my back doesn't feel good.

[MuscleScience]

That could be your problem right there, you may need to drop your reps some.

[sully15]

every 8 or 12 weeks I take a week off.. i usually hate that week off but i've realized it helps a lot

[Klimax]

I heard that some cardio postwo helps recovery, but running after squats is not that easy.

[sully15]

I heard that some cardio postwo helps recovery, but running after squats is not that easy.

Just walking to my car after doing legs is a hard enough task for me..

[xnotoriousx]

That could be your problem right there, you may need to drop your reps some.

I'm going to next leg day, this shit is just ridiculous

[Ronnie Rowland]

what are the best actions to take to make sure you are giving your body what it needs to get optimal results for recovery?

I know the obvious is eat, sleep but lets dig a little deeper...

Supplementation??? Stretching??? Magic???

I'm tired of my legs being sore as hell 3 days after training them.

use less volume during reloads. Sounds like you are over-training..Reduce sets and your strength will increase over the next month!

[xnotoriousx]

I'm going to drop it down to 8 sets for about 2 weeks on legs and see what happens. It's weird because I work every other body part the same amount with the same intensity and never suffer more then 1-2 max of soreness. Legs it's 3-4 day

[domeyeahaigh]

What helps me is using the muscle VERY lightly the following day...

say I do chest and my chest is hurting really really bad i will stretch it all day long or whatever n then when i am in the gym I will do maybe 3 x 10 with 135 but real nice stretch...this always helps out a lot

feels good to warm the muscle up and get some blood flowing to it..

[Okinawa_Power]

Seems like you are really pushing your legs.....That is not a bad thing.....Just space out your work outs and you will be fine......If you ain't sore after training you ain't ****ing training.......Now if you are still sore and it is leg day again then you may have a problem....Either cut back on the amount of sets or the amount of exercises you are doing.....Or you can spilt your quads and hamstrings on two seperate days....Like I do....Found that I was killing my quads and when it came to hamstrings I was being a *****....So I spilt them up.....Gained about an inch to my legs because of it.......