Advice on Quads

Tefral

I changed to a new programme in the Gym last week which involves alot of Leg work to build strength for Rugby, however I have found that the recovery period is too large to be useful at the moment.

I figure its down to me not streching my Quads. Basically all I do is warm them up on a bike before doing the weights. Can someone advise me on the best way to stretch them before my workout?

boomtown84

cronin_j wrote: »

I changed to a new programme in the Gym last week which involves alot of Leg work to build strength for Rugby, however I have found that the recovery period is too large to be useful at the moment.

I figure its down to me not streching my Quads. Basically all I do is warm them up on a bike before doing the weights. Can someone advise me on the best way to stretch them before my workout?

imo the best way before a workout would be some bodyweight/low weight squats/lunges etc.
stretching post workout is very beneficial too so maybe get yourself a foam roller or just do the standard static quad stretches.
hope that helps.

however I have found that the recovery period is too large to be useful at the moment.

don't know what ya mean here?

Dathai

I started back training about 3 weeks ago after a 3 week break due to college and work commitments. I had the exact same problem with my recovery. It took me 3 days to recover at one stage from leg training.

You need to increase the amount you eat and get enough sleep. I neglected this when I went back training and paid the price. Needless to say when I ate loads and got a good night sleep (about 9 or 10 hours) I was fine the next day.

Stretching is definitely a factor in recovering from muscle soreness. I find reverse lunges, body weight squats (while holding at the bottom) do the trick along with a few other stretching exercises. I really only do these when I do leg training.

I'm not a doctor, nor a fitness instructor, this is purely just information on what's helped me. If you're really having trouble recovering I suggest you talk to your coach or someone in your gym.

Tefral

boomtown84 wrote: »

don't know what ya mean here?

Well it took me about three days to actually use my legs properly again so its too long as in its impacting on my other excerises

Dathai wrote: »

I started back training about 3 weeks ago after a 3 week break due to college and work commitments. I had the exact same problem with my recovery. It took me 3 days to recover at one stage from leg training.

You need to increase the amount you eat and get enough sleep. I neglected this when I went back training and paid the price. Needless to say when I ate loads and got a good night sleep (about 9 or 10 hours) I was fine the next day.

Stretching is definitely a factor in recovering from muscle soreness. I find reverse lunges, body weight squats (while holding at the bottom) do the trick along with a few other stretching exercises. I really only do these when I do leg training.
.

I get the average 8 hours sleep in, some nights a little more, the food thing is probably something to consider too. I do a warm down alright, but its the warm up I think is where im neglecting my quads and then as a result they kill me afterward.

Hanley

Your legs are sore cos you'e asked them to do something they haven't done before. All the warm up in the world won't stop that.

Protein and sleep will help, to an extent.

Getting used to it will help, to an extent.

Telling us what the actual workout consists of so we can see WHY your legs are sore will help, a lot.

SanoVitae

You might want to look into the role Vitamin C plays in alleviating muscle soreness

http://www.brianmac.co.uk/articles/scni34a9.htm (scroll down halfway)

Transform

Hanley wrote: »

Your legs are sore cos you'e asked them to do something they haven't done before. All the warm up in the world won't stop that.

Protein and sleep will help, to an extent.

Getting used to it will help, to an extent.

Telling us what the actual workout consists of so we can see WHY your legs are sore will help, a lot.

what he said - quite possible its just new and you have not done that volume of training before or movements

Hanley

I'm going to make this really simple.... there's absolutely NO way anyone can diagnose why his quads are so sore without more information.

If he's doing a multi drop set of leg extensions or something retarded like that.... it's a pretty simple problem to fix.

Dan133269

Hanley wrote: »

If he's doing a multi drop set of leg extensions or something retarded like that.... it's a pretty simple problem to fix.

Why is that retarded? Do you mean because he wants to decrease recovery time to get back to rugby?

gymsoldier

SanoVitae wrote: »

You might want to look into the role Vitamin C plays in alleviating muscle soreness

http://www.brianmac.co.uk/articles/scni34a9.htm (scroll down halfway)

I agree, I use 1000mg and 400IU Vit E before and after training religiously. I feel it deffinately helps with DOMS.

kevpants

The soreness is because of this:

cronin_j wrote: »

I changed to a new programme in the Gym last week which involves alot of Leg work

Not this:

I figure its down to me not streching my Quads

I don't understand how so many people didn't spot that and gave you advice on the solution you wrongly arrived at.

You get what's called DOMS after doing things that are new. Doesn't mean you're not recovering, doesn't mean the program is working. You're just sore.

The only advice I'd give would be that if only your quads are sore maybe you aren't doing anything for the posterior chain (hamstrings & glutes)?

gymsoldier

kevpants wrote: »

The only advice I'd give would be that if only your quads are sore maybe you aren't doing anything for the posterior chain (hamstrings & glutes)?

Which could also lead to forward pelvic tilt (tight rectus formoris)

Tefral

Sorry its taken a bit to get back on this.

Bascially on the day between my upper body work I do this according to my programme.

- Leg Press: 4*12 (120kg)
- Pushups x 12
- Bike for 1min flat out at 10 resistance.

- Bench Step ups: 4*12
- Face Pulls: 4*12
- Treadmill 1min

- Trap Deadlift 4*12 (60kg)
- Pull ups (normally do this till my arms give up)
- Row machine 1min

spartaus

You can do several things to speed up recovery which I dont think you have mentioned. Ice baths are very beneficial especially after hard work outs. Not easy but helps.
Stretching after weight training is very very important as you do not want to lose what flexibility and speed you have. Also helps in recovery time.

Get a massage between workouts as this will stretch the muscles and clear out the soreness in the legs.

Hope these help.

gymsoldier

cronin_j wrote: »

involves alot of Leg work

cronin_j wrote: »

- Leg Press: 4*12 (120kg)
- Pushups x 12
- Bike for 1min flat out at 10 resistance.

- Bench Step ups: 4*12
- Face Pulls: 4*12
- Treadmill 1min

- Trap Deadlift 4*12 (60kg)
- Pull ups (normally do this till my arms give up)
- Row machine 1min

Honestly, I wouldnt call this alot of leg work. Its a little bit of a mixed workout, and not entirely specific to legs. Whats you age etc. and what days are you free to train? Im sure some of us could help you string together a rugby specfic programme.

Tefral

gymsoldier wrote: »

Honestly, I wouldnt call this alot of leg work. Its a little bit of a mixed workout, and not entirely specific to legs. Whats you age etc. and what days are you free to train? Im sure some of us could help you string together a rugby specfic programme.

Might not be for you, but my legs honestly cant hack anymore at the moment anyway, maybe in 2 weeks I can up the weights. I forgot to mention leg extensions in there too 12*4 aswell.

Im 25, 90kg, free to train 6 days a week but wish to spend no more than 45min-1hr in the gym. I see alot of posers going around spending half the time walking about when id rather get in do my workout and get the feck out. I think 45mins is plenty to do my weights.

jugger0

gymsoldier wrote: »

Honestly, I wouldnt call this alot of leg work. Its a little bit of a mixed workout, and not entirely specific to legs. Whats you age etc. and what days are you free to train? Im sure some of us could help you string together a rugby specfic programme.

I agree, this is nothing! just wait till you start squatting and doing romanian deadlifts... you'll wish you had no legs.

I train and do weights 7 days a week, its just something you have to get used to, make sure your getting enough calories and sleep aswell.

gymsoldier

cronin_j wrote: »

Might not be for you, but my legs honestly cant hack anymore at the moment anyway, maybe in 2 weeks I can up the weights. I forgot to mention leg extensions in there too 12*4 aswell.

Im 25, 90kg, free to train 6 days a week but wish to spend no more than 45min-1hr in the gym. I see alot of posers going around spending half the time walking about when id rather get in do my workout and get the feck out. I think 45mins is plenty to do my weights.

Fourty-five minutes to an hour is all you need anyway, get in, work hard, get out.

Since your free six days a week, I'd reccommend a four day training split, with cardio after and not intermittent like seems your doing. My backgorund is not in rugby so I can't give you a sports specific routine, but I'm sure if you google there's loads. Do incorporate the main movements though, Bench Press, Squat, Deadlift, Clean and Press etc. and movements that replicate the actions in your sports, something like a horizontal woodchop could help with passing the ball etc.