2 Day stiffness after leg routines

Re:2 Day stiffness after leg routines (mumnson)

Tue, 27 Oct 2009 21:55:31 GMT

Thanks for that, its true its not the best gym in the world but its close to home, initially didn't want to spend a fortune if we didn't stick at it but am really enjoying myself so will probably move to a better one in the new year.

Re:2 Day stiffness after leg routines (hamiltonsfitness)

Tue, 27 Oct 2009 12:46:46 GMT

It sounds like you are now working hard enough, where previously you didn't. The stiffness and soreness is a good outcome. If you manage to change your routine to stop it then you have probably stopped making progress also.

If they are the only leg exercises you can do in your gym then it's about time to change gyms.

Re:2 Day stiffness after leg routines (mumnson)

Tue, 27 Oct 2009 12:39:30 GMT

Thanks for the tips Kitty.

Re:2 Day stiffness after leg routines (kitty)

Tue, 27 Oct 2009 10:16:48 GMT

Sounds like a reasonable routine to me and a normal reaction. Try a gentle walk on the treadmill before and after your session for upto 10 mins and do lots of stretches afterwards or, in between sets (I do this),it does help a little. The other thing you could try is a luke warm bath with epsom salts and soak in it for 20mins after your session

2 Day stiffness after leg routines (mumnson)

Tue, 27 Oct 2009 09:09:56 GMT

Hi all,
I have been training for 6 mths now and have been making good progress, had a meet up recently with couple of MT members and have tweaked my routine to help improve and I'm happy with the results. (Thank you again you know who you are).

Well I have a new query. I do a 4 day split session and do legs on Friday but after every leg session I am stiff until Monday, without fail. I am better in that at least I can sit down these days without it hurting, but every week my thighs, butt and hamstrings are all stiff.

Would it help if I did 2 leg sessions per week instead of one? I say this because I was stiff doing upper body in the early days but this is minimal now and wondered although I only do one of each upper body area workout each week you still have to use the rest of your upper body on every upper body day so by increasing to 2 sessions per week will it make me less stiff?

Or am I still doing too much on my legs and just need to reduce what I do in a session?
I usually do:

3 sets of 12 squats holding 12kg dbs (used to be 4 sets of everything)
3 sets of 12 SLDL holding 15kg dbs
3 sets of 12 walking lunges holding 12kg dbs
and standing calf exercises.
Have a knee problem so leg extensions are more or less out and in my usual gym no proper leg equipment hence the above. If I go with son to the other gym I will vary routine slightly as they have hack machines, hamstring machines etc.

So is it normal to be stiff week on week if only doing 1 session, is it more an age thing (over 40), should I be doing 2 sessions to help reduce stiffness or am I still doing too much in my routine?