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Is it normal not to be able to walk properly for days after leg workout?
umm, it is for me. i think it's a sign that you have overdone it, and should ease up on your workouts. i'm told that it's not necessarily better to put that kind of strain on your muscles. i end up doing it because i don't notice at the time that i'm overdoing it, and because i tend to be really inconsistent with my workouts.
The problem isn't necessarily that you've overdone it. The problem is that you only do it once a month. Once, twice, even three times a week is possible with no soreness once you get used to it. I've even run squatting cycles where you squat heavy ass weights four days per week (look up "Smolov squat routine" sometime).
Most likely, what you're experiencing is DOMS (delayed onset muscle soreness). It just means you've put your muscles through a workout that they're not used to. The tried and true method of getting rid of this soreness (other than resting for a week) is to work those muscles again. You could literally do the same workout two days later and get rid of almost all of the soreness.
The best thing you can do is work out those muscles more often. Just doing it once a week should be sufficient enough to truly progress as well as keep the soreness down. If, after doing this workout once a week for a while (say a month), you still feel the same amount of soreness, you're probably overdoing it in your workout.
It doesn't sound like you're doing a lot though, so I doubt you're overdoing it at all. Although, I'm not sure what "gobline squats" are.
If you are only training legs once a month, cut way back on the volume. Instead of 5 sets, try one all out set to the point of failure. You should experience some soreness as in ok I can tell I worked out but not debilitating soreness. A month later do the same workout and you should see improvement in reps and or poundages. If not add one more set. At one point years ago I trained legs in an insane manner and I could hardly get out a chair for a week! That is NOT proper exercise. It is debilitating and completely counterproductive. A little soreness is fine and part of the deal.
i'd say that you should also be hitting legs once a week . i mean, squats, deadlifts and lunges should be the foundation of most workout plans, even of they are done with light weights.
as far as the suggestion of doing one set to all out failure, thats also a fine route to go. however, understand that people who train in that manner typically do anywhere from 6-12 "warmup" sets to build up to that 1 set of failure. former mr olympia dorian yates was famous for this method of training.
Please don't imitate the guy in the video. His form was pitiful, asking for knee and hammy problems and he didn't go down all the way. For a guy with limited squat experience, you should stick with a simple back squat or air squats and forget all the variations. And honestly you could do back squats 2-3 times a week without over training at the beginning level because you're simply not (yet) using enough weight. A good book to check out is Starting Strength or Practical Programming. Dude was straight on with the DOMS. You're not over training your legs, it's just your legs have no idea what the heck is going on.
"No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace by those who have been trained by it."
HT: 6' 2"
Peak Wt: 303lbs- Nov 1st 2011
Current Wt: 240lbs- Sep 1st 2012