Jellybean Posted August 30, 2015 Share Posted August 30, 2015 Does anybody have a tips for recovery, took me 5 days before I could walk after squats last week , without looking like I was 110 years old It affects work, I pulled something in my abdominal area getting into the car lol I have tried Roller / Stretching / Protein / simple carbs post workout Drinking more water Animal Flex supplement Read Cranberries are a natural anti inflammatory Diet wise I eat clean, porridge, Scramble Eggs, avocados, meat, chicken, fish, pasta, granola, fruit, fat free greek yogurt, spinach, broccoli, mussles , quinoa, corn cakes with quinoa & flaxseed , almond nuts, cottage cheese , odd cheat meal a week, pizza etc Quote Link to comment Share on other sites More sharing options...
Benjy Posted August 30, 2015 Share Posted August 30, 2015 More meat and some MTFU pills my friend. Quote Link to comment Share on other sites More sharing options...
Jellybean Posted August 30, 2015 Author Share Posted August 30, 2015 Edit the MTFU, I am well use to soreness and DOM's but this was ridiculous, I am just trying to speed up recovery Quote Link to comment Share on other sites More sharing options...
Graham1984 Posted August 30, 2015 Share Posted August 30, 2015 I use Creatine and BCAA's and rarely suffer with any extreme soreness. Quote Link to comment Share on other sites More sharing options...
Scott Posted August 30, 2015 Share Posted August 30, 2015 I had a similar situation YEARS ago. I went on the leg press and worked my way up to every weight in the gym on it as a challenge. Managed to press it and felt like the man. I don't know how many leg presses I actually did, but the weight was ever increasing till I maxed out the weight and then I stopped. Went for a cool down on the treadmill, had a shower as normal then drove home. When I put my leg out to get out of the car my quad muscles didn't work, at all. If I straightened my leg I could stand, if I bent my knee even a degree I would collapse to the ground. Got home, scared my Mum big style when she saw what was wrong with me and went to bed. The next day I still couldn't feel anything, quads still weren't working at all. 3rd day I had a little feeling back but absolutely no strength. My GF was able to fold my leg with very little effort while I pushed as hard as I could. 4th day it was a bit more normal, pain hit and I was able to hobble around like an old man. I still couldn't do a squat with my own weight but I was away from the "never walk again" fear that I had. After that, it was as if I had a really heavy workout, over the next 2 days I went back to normal and all was well. Never done anything that stupid again though. In short, just don't overdo it. Especially if you're cold or out of practice for a bit. Quote Link to comment Share on other sites More sharing options...
Jellybean Posted August 30, 2015 Author Share Posted August 30, 2015 Could of been a bit of over training but taught I would be ok just squatting 60 kg and high reps, use to do 3-4 times that weight I just find my recovery takes too long , I think it is down to not eating enough or something I am doing wrong What has me a bit baffled , a few weeks ago I was hiking in the Dolimites , high enough altitude, 30km hikes , no doms nothing , and I am not a regular hiker, probably did 2-3 hikes in the months prior @ 6km was the longest and I did get the Doms Can think it was the Altitude , not too sure Quote Link to comment Share on other sites More sharing options...
Benjy Posted August 30, 2015 Share Posted August 30, 2015 It's 70% down to diet mate. I was suffering from DOMS, by the end of the 2nd day the pain was at about 100%. Literally nailing in as much protein as I can, and eating regularly, has sort of reigned it in a bit now I think. I am currently at the stage of slowing down in strength and size gain, and no matter how much I destroy muscles, I'm not feeling much pain at all. And to me, pain's an indicator that it's working. How much sleep are you getting? And how often do you train? Quote Link to comment Share on other sites More sharing options...
Big Supes Posted August 31, 2015 Share Posted August 31, 2015 You can never ache enough. Enjoy it while it last as you'll miss it as time goes by. If its really bothering you and you've tried everything else, maybe do some active recovery. It'll hurt at first, but it will speed up the healing process. Quote Link to comment Share on other sites More sharing options...
Paul372 Posted August 31, 2015 Share Posted August 31, 2015 All that means is your doing right mate, your meant to ache and be sore a few days after signs of a good training session if you don't your not doing it right, it will get better the more you train Quote Link to comment Share on other sites More sharing options...
Kendo11 Posted August 31, 2015 Share Posted August 31, 2015 If it's taking you 5 days to be able to walk then you're definitely doing something wrong. Check your form against the pro's, get much more creatine (pure powder form) and BCAA's down you and protein before bed will help too. Get a load of good quality sleep and have a hot bath. Lastly take a serious look at your diet: most important of all I should say. But as I said, 5 days = doing something wrong. Quote Link to comment Share on other sites More sharing options...
Havard Posted August 31, 2015 Share Posted August 31, 2015 All that means is your doing right mate, your meant to ache and be sore a few days after signs of a good training session if you don't your not doing it right, it will get better the more you train I'd have thought that 3 days would have been the maximum though. Since Christmas I have been going regularly and even at the beginning it was no more than two days before I could go again. Plenty of protein definitely helped though. H. Quote Link to comment Share on other sites More sharing options...
Guest iammonkeyboy Posted August 31, 2015 Share Posted August 31, 2015 +1 for the BCAA's after a workout Rarely suffer from DOMs if i take a couple of BCAA tablets after a workout, even if i'm pushing a muscle group to failure. Quote Link to comment Share on other sites More sharing options...
Kendo11 Posted August 31, 2015 Share Posted August 31, 2015 During workouts the BCAA's can be very beneficial too. Quote Link to comment Share on other sites More sharing options...
evinX Posted August 31, 2015 Share Posted August 31, 2015 LOL funny you should mention this, im going through the same after 3 dirty weeks out. Chest was a fine recovery but decided to tighten up the thighs and glutes with heavy squats. Cold shower on the target muscles help but im not man enough yet to do it for more than 3 seconds haha, but I use casein for my shake with water and milk, eggs, greens and nuts and some brown bread (need to knock the bread out soon) . I have a few shakes and bars I have when out of the house. And I usually recover in 2 days with real bad aches. Did the squats Saturday and should be fine by tomorrow. Quote Link to comment Share on other sites More sharing options...
evinX Posted August 31, 2015 Share Posted August 31, 2015 On another not, don't know your age. But if your nearing 40 id be looking at HGH, as a lot of older people are using this to help with building their muscles. Quote Link to comment Share on other sites More sharing options...
Kendo11 Posted August 31, 2015 Share Posted August 31, 2015 On another not, don't know your age. But if your nearing 40 id be looking at HGH, as a lot of older people are using this to help with building their muscles. Just watch out for Palumbo gut Testosterone boosters can also be good when nearing older age. Quote Link to comment Share on other sites More sharing options...
Hitbox Junkie Posted August 31, 2015 Share Posted August 31, 2015 Legs are a massive mussel group and will take time to recover. just keep your protien intake up if your bulking, creatine can make you hold water but your body may react differently to mine. doing a short jog or brisk walk will get the blood flowing and can help recover and help with circulating the lactic acid and drink plenty of water. You can take BCA's during your work outs this will give you more energy. Unfortunately you have to rest your legs after a good session and train other body parts . back arms chest shoulders. Quote Link to comment Share on other sites More sharing options...
Guest blackbullet77 Posted August 31, 2015 Share Posted August 31, 2015 How much did you squat? My legs pain kicks in couple days after training ( heavy training sesh) but i now foam roll a lot after finishing training and cycle for about 15mins the following day followed by more foam roller and stretching. 3 days after I do some light legs pressing as i found beneficial to me. I found out that less i tried to do worst and longer it is to recover. I haven't taken protein for a while but now and then take creatine in powder form and its great to recover. Quote Link to comment Share on other sites More sharing options...
Jellybean Posted September 8, 2015 Author Share Posted September 8, 2015 Thanks Guys , I will try adding some supps to my food I prefer to get everything via food Anybody have any good meals, for blue collar eating in an office environment I just cannot get my hunger satisfied Typical day for me is Porridge with fruit and honey for breakfast or granola , Greek yogurt & fruit 8am 10am protein bar or fruit Either chicken broccoli & blackbean , white Rice for lunch or chicken roll or pasta pesto 12-1 Around 330 can of tuna and crackers or protein bar 1800 home , pasta or steak or fish , veg , potatoes or carb of some sort 2100 sandwich or granola fruit and Greek yogurt, pizza, or more pasta Quote Link to comment Share on other sites More sharing options...
Benjy Posted September 8, 2015 Share Posted September 8, 2015 Add to that 3 protein shakes a day, 2 with water (morning and post workout) and 1 with milk at night. Quote Link to comment Share on other sites More sharing options...
Jellybean Posted September 8, 2015 Author Share Posted September 8, 2015 Add to that 3 protein shakes a day, 2 with water (morning and post workout) and 1 with milk at night. If I take more than 2-3 shakes over a coupe of days , Ill just be sitting on the can all day lol I generally just take them post work out , so 3 a week I tired a few brands , all the same result I am 90kg , was trying to keep it at roughly 1g per kg via food and shakes Quote Link to comment Share on other sites More sharing options...
Kendo11 Posted September 8, 2015 Share Posted September 8, 2015 3 shakes is way too many per day. The more protein you can get from natural food sources the better. Quote Link to comment Share on other sites More sharing options...
Jellybean Posted September 8, 2015 Author Share Posted September 8, 2015 3 shakes is way too many per day. The more protein you can get from natural food sources the better. Food is my main point of call for all my nutritional needs first Quote Link to comment Share on other sites More sharing options...
Kendo11 Posted September 8, 2015 Share Posted September 8, 2015 Food is my main point of call for all my nutritional needs first Best way to do it. Quote Link to comment Share on other sites More sharing options...
Benjy Posted September 8, 2015 Share Posted September 8, 2015 3 shakes is way too many per day. The more protein you can get from natural food sources the better. Currently on 7 protein meals a day. There's only so much meat you can chew in a day, so some of it has to come from shakes. 1 with water at breakfast. 1 immediately after the gym with water. 1 just before bed, preferably a higher caesin content with skimmed milk for slow release. Don't forget, your muscles repair most when you sleep. So you need a good 8 hours. When you're eating every 2.5 - 3 hrs during the day, you're literally fasting at night. Having a slow release protein at bed time feeds your muscles whilst you sleep. Suppose it all depends how long you want to hurt for. What do I know though, only 5ft 11, 23 stone with 21" arms and no neck... Quote Link to comment Share on other sites More sharing options...
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