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Why do my legs hurt??



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  #1  
Old 08-24-2009, 10:29 AM
Max Max is offline
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Default Why do my legs hurt??

Okay so I've been training since the 1st April, first and foremost i've moved up frim 146lbs to 163lbs. I started on Rippetoes and now moved onto splitting my sessions. I do legs and tricepts one day, chest and bi's another and back, shoulders and forearms on the third.

Firstly, are these splits okay? I seem to be getting decent results. Secondly, how come my bloody legs are completely creamed for a couple of days?? My chest for example hurts a bit the following day but its no big deal.

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  #2  
Old 08-24-2009, 06:09 PM
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Those splits are not okay. "Bodypart-day" splits are at best an incredibly inefficient way to train.

Post your routine as it currently stands so people can tell why your legs hurt - exercises, sets, reps, all that.
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Old 08-24-2009, 06:27 PM
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You'll probably find that the bigger the muscle you are training, the longer it takes it to recover. My legs usually take longer than anything else to lose the soreness and get back to feeling "normal."
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Old 08-25-2009, 07:32 AM
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On my legs day i will...

squat 3x8x85kg and 1x8x90kg
leg press 3x10x160kg
leg extensions 3x10x105kg
leg curls 3x10x70kg

Then a little calf work too.

I'm aware what I'm getting is DOMS but my question really is why legs take such a hiding but when I work my other body parts they give me a bit of jip, but nothing like the hobbling round i have for 2-3 days from my legs.

Cradler can you confirm exactly what you mean by bodypart days being so poor and what is your suggestion. I have been advised to do this by some experienced trainers.
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Old 08-25-2009, 09:30 AM
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from the 'why aren't you growing' sticky, since it says it better than i could... i bolded some parts that were especially relevant:

Quote:
3. Too much focus on isolation exercises, not enough compound work. You can do all the “small” lifts until you are blue in the face, but until you are moving big poundage’s in the big lifts you will remain small. Which brings up point #4.

4. You MUST squat and deadlift if you are going to reach your bodies growth potential. Think it through. Doing squats or deads activates 70-85% of the bodies overall musculature in one move. Doing a set of curls maybe 3-5%. Which sends a big signal that the body better get better at synthesizing protein and better at handling the need to grow as a unit? You will NEVER reach your potential without doing the squats and deads.
and

Quote:
4) Training a bodypart once per week (and one bodypart per day) is one of the worst ways to train. It will create a rut in your training that you can’t dig out of.

Training a bodypart twice per week has always been shown to be superior to once per week training of a muscle. The problem is with the influx of "Weider Principles" and other bodybuilding trash that's posted in the magazines, the masses have been stuck in the one-bodypart-per-day-per-week rut for years.

No strength athletes train a bodypart once per week. Most olympic lifters, powerlifters, and strongman train their backs at least four times per week, and last time I checked, they weren't lacking in back width.

The simple fact is that training using an upper/lower split or a push/pull split or 3 full body days will provide double or triple the training stimulus than training a muscle once per week and thus, if done correctly will lead to much, much greater growth and strength gains.
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Old 08-25-2009, 03:27 PM
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do you partake in any active recovery?
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Old 08-26-2009, 12:06 AM
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Well i football train, but other than that no. I have i the past gone for a 'second bout' maybe run a bit or cycle and it normally helsp alleviate the stiffness somewhat
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