• FreeTrainers.com Forums
• General Fitness & Exercise
• What do you do to Recovery Legs!

Group: General Fitness & Exercise

What do you do to Recovery Legs!

SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/12/31, 02:45 PM Legs days are nice and getting allot stronger for me but I hate the 2 days of pain and stiffness after. I have read several recovery thread but what I want to know is what is it that works PERSONALLY for YOU! I'm thinking (yeah thats right me :surprised: thinking) of coming home after leg day and rubbing ice on bothe legs and then follow that up with a hot shower. Leg days for me are on Friday so I'll post back after that. This half of my cycle = 5 weeks of Box Squats, Bulargian Dumbbell Squats and Seated Calves. I use to add a set of presses in but that just made my recovery harder and longer so I'm sticking with 3 exersizes for now.
ecle5c Posts: 1,312 Joined: 2003/07/10	2006/12/31, 02:59 PM I personally love to bike, so I do an active recovery either the following day or the day after that depending how I feel. I will just take a 5-10 mile easy paced ride. On top of that I like to take hot showers and stretch before bed. Just my personal routine.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/12/31, 03:07 PM I'm looking on more so of what people do mediately after a workout. I stretch 2 times a day everyday and cardio the next day and it doesn't do what I'm looking for.
Ravenbeauty Posts: 3,755 Joined: 2002/09/24	2006/12/31, 05:09 PM Yoga. -------------- Bettia To be motivated, motivate others!
	2006/12/31, 07:05 PM stretching, massage, light cardio.....hot/cold showers....higher rep squats/lunges/etc
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2006/12/31, 07:07 PM You end each exersize with a high Rep set once your done with your full sets? ============ Quoting from menace3000: stretching, massage, light cardio.....hot/cold showers....higher rep squats/lunges/etc =============
	2007/01/01, 06:18 PM no. You can come in on an off day and do high rep light weight training...something like 20-30% for reps of 15-20....for 1-5 sets.....
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/05, 04:19 PM We did legs today came straight home and rubbed ice on thighs and hams for about 15 minutes, stretched and then took a hot shower. I will report back tomorrow and let you all know if this helped and if so how much so. Leg recovery sucks ass!
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/05, 09:27 PM I've found that epsom salt baths are a huge aid for recovery for me. However, I will only do them the day before an off day. In other words, I will not use epsom salt if I am lifting the next day (increases blood magnesium levels, and magnesium is a muscle relaxant. I'm not sure if high rep sets have ever done much for me. Stretching immediately afterwards is a big help, and I find that when I take a good warm up there is less delayed onset muscle soreness (DOMS). I like cryogenic massage. Look into the cryocups... -------------- Iron and chalk.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/06, 01:01 PM Ok next day is here and the method WORKED woo hoo!
BIGKATT Posts: 82 Joined: 2006/12/19	2007/01/08, 11:12 PM I would suggest creatine supplentation if you don't already use it. Creatine aids in recovery, as well as keeping the lactic acid from buiding up in the legs when working out. Of course, stretching always helps too :) -------------- Either You Worked Out Today or You Didn\'t
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/01/08, 11:43 PM If you liked the ice massage, check these out... http://www.rajala.com/cgi-bin/catalog.pl?Supplies:Cold_Therapy:zzzz%7CCryoCups They got me through a lot of pain leading up to my last competition. I was deadlifting twice a week and I attribute a lot of my recovery to these things. -------------- Iron and chalk.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/09, 12:11 AM Nice Stuff, yeah I'm going to have to make the call that it was the Ice Down followed by a Hot Shower! In over 1 year never has my legs been so sweet a day after a workout, it was almost like I didn't even hit the weights and I go heavy as I can to make sets of 6 a struggle.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/12, 04:12 PM An important update! For thoughs that are sceptical on doing something about your leg recovery after heavy workouts well this method I used for myself gave me such great recovery time that my 6 rep set jump up a whole 50 pounds from the previous week a and that's even 10 more pound then I gained after a whole rest week off! -------------- Knock-Um Down & Keep-Um Down!
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/13, 01:40 PM OK the day after a second week of the recovery method and it's still proving to be a success although I'm drained from a hard workout my legs are limber and feel very flexible! -------------- Knock-Um Down & Keep-Um Down!
JavonR Posts: 4 Joined: 2007/01/14	2007/01/18, 12:30 AM PROTEIN!!! :) your legs hurting is just your muscle fibers being ripped, have a protein shake and eat some tuna for supper with some good old stretching.
SFGiantsMVP Posts: 1,533 Joined: 2005/12/04	2007/01/18, 12:42 AM Wrong Answer! ============ Quoting from JavonR: PROTEIN!!! :) your legs hurting is just your muscle fibers being ripped, have a protein shake and eat some tuna for supper with some good old stretching. ============= -------------- Knock-Um Down & Keep-Um Down!