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2003/04/29, 03:05 PM
I have been trying to do leg exercises-with heavy weight to gain size, I've gone up to 175 to 185 lb. My question is, if I don't feel a soreness(even slightly) the next day, does it mean that I have to add more weight? Do you always have to feel a soreness? How many times a week should i work on my leg muscles(I work 3x)?
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2003/04/29, 03:17 PM
No, you won't always feel a soreness. You only need to work your legs once a week, especially if you do any kind of cardio. Each major muscle group only needs to be worked once a week. YOu have to allow yourself enough recovery time. If you can add more weight and still do the exercises correctly, then add them. You should lift as heavy as you can, but not to the point that you can't do the exercises correctly.
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Lisa
Just laugh about it....
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2003/04/30, 01:14 AM
What leg exercises do you do? (I don't know anybody who isn't sore after a heavy squat day.....)
For weight gain, once a week is enough.
Please fill in your profile.
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- Nina :o) Les Victoires éternelles sont celles du coeur.
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2003/04/30, 11:44 PM
The squats and the heel raises are the one that I did with 175lb to 185lb(two sets wth each weight) last time I worked out, I do feel some soreness but sometimes very little-it depends. Lunges and dealifts I jst do 3 sets with 90lb, and that gets me sore the next day. What's a good way of telling that you're onthe right track in gaining muscle or size(soreness-very little/little/a lot)?
One day a week? Woldn't that be too little?
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2003/05/04, 04:56 PM
Sometimes if your "really" sore its possible that you didn't stretch enough. Usually you should be sore from a good "intense" workout but its not always the case, it depends. If your not feeling stronger the next leg workout, that is a sign of not getting enough in. And that could possibly mean you are overtraining. Listen to your body.
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Work hard, play hard, and work some more.
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2003/05/05, 11:18 PM
Another question for gaining size would be-what's better? To do 3 sets of 8 reps with a steady weight, or do 4 sets of 5 reps adding 10 pounds more onthe second 2 sets?
On the subject of overtraining, it's very easy to do overtrain, because I've fallen to that category once in a while. Thanks for the info/reply
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2003/05/05, 11:19 PM
Another question for gaining size would be-what's better? To do 3 sets of 8 reps with a steady weight, or do 4 sets of 5 reps adding 10 pounds more onthe second 2 sets?
On the subject of overtraining, it's very easy to do overtrain, because I've fallen to that category once in a while. Thanks for the info/reply
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2003/05/06, 07:42 AM
There are a few things here. One is that soreness is not a sign of a good workout. Two is that maybe you need to change it up if you have been doing the same routine for a while. Thridly, it is better to add weight on other sets, or like some here, myself included at times you could use your heaviest weight in the first set, then lower the weight to get some good reps. Whatever it takes to get it done. Good luck!
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/05/06, 06:07 PM
Several factors can affect soreness including training age, nutrition, recovery ability, training effort and exercise selection. A lot of folks that have been training awhile (years and years) will rarely get sore. I agree with Philia, though, when she says that she doesn't know many people that don't get sore after a good squat workout. What's your perceived effort during your workouts? Also mutt makes a good point about the possibility of routine having gone stale. Try to switch routines every 6-12 weeks. I periodize (uh, adjust, I guess) mine every 4 weeks (meaning an alteration of any combination of tempo/rep range/sets/movements/etc. while maintaining the same general framework). For example, I'll start a routine doing sets of 3x10, then in four weeks, change it to 3x6 or something like that.
As far as training frequency, it really depends on what type of routine you're using. I'm on a 2-day full body routine with a separate core training day, so I work my legs twice a week (6x4 squats/2x8 leg curls/2x8 calf raise one day - 6x4 deadlift/2x8 front squat on the other). Concern yourself more with total weekly volume and providing ample recovery time with leg workouts. When you first start training with movements like the squat or deadlift, I'd advise going once per week. Your legs are going to need plenty of time to adjust.
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"Don't follow leaders and watch your parking meters!"
-- Bob Dylan
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