Matadon

I started adding some heavy leg workouts to my weight-training routine; my upper body is coming along nicely (getting in shape for climbing), but I've been kind-of neglecting my legs when it comes to weights.

So, I started off with some basic squats (to work on glutes, calves, and quads, followed by 8x10 sets of lunges at fifteen pounds.

The lunges are what bloody killed me. This was two days ago, and my legs are sore as hell -- as in, my legs weren't this sore the last time I rode 80 miles without a break (although I pretty much licked my pantry clean afterwards). It's prevented me from riding to work the past few days, as I can barely even walk. The fact that I live upstairs has been...fun. Good thing I'm a masochist.

Any suggestions to help with the recovery? I'm walking around as much as I can to keep them from getting too stiff during the day, but I do work a desk job; and I've been increasing my protein intake to help the muscles rebuild. Anything else on the tips list?

Thanks-in-advance!

Redhed 

I know this is going to sound like torture, but you need to keep doing it. Give yourself a day in between, but do more. Maybe as not as many reps. If you stop it will hurt just as bad the next time you try. I enjoy the pain myself, and have learned to work through it. I have heard that if you feel pain you should stop. But every trainer I have ever had said that there is a difference between sore and pain (as in tearing muscle pain). I would have to agree with that.

I think the reason that some say if you feel pain to stop is because they don't want to get their butt sued off.

Stor Mand

I hate when that happens . I've found in the past that the only thing that makes them feel better is to keep the legs moving. Unfortunately, one cannot move for 3 or 4 days which is about the length you are going to feel the little tears in the muscles. They probably hurt too much to massage them - the only real cure is time.

Maelstrom 

PROTEIN!!!

It is magical. Wth working out you should get at least 1g / pnd of protein in your diet. You muscles will suck it up. When I am hitting the gym hard I prefer 2 but hey that is too much for most people.

Of course this is for future reference but you should also feed your body something high in the glycemic range. You body will use this to refill any gaps in your glycemic level. And of course we can't forget banana's and water. Together...well every cyclist knows what they do and it does apply to workouts too.

Keep them moving and maybe even do some stretches. Go a little deeper each time.

Man I miss the pain, legs are my fav to destroy.

Edward515

do you mean rock climbing, or cycling climbing

just curious

Matadon

Rock climbing. I used to climb a bit when I was a kid, and remember it being a lot of fun. I'd like to get started again, even though it'll be as a beginner.

tourist

Vitamin - E and a product called ZMA (assorted mfgs) are also good in aiding recovery. Motion, however, is the potion that will get you through the pain the quickest.

ngateguy

Eat foods high in potasium (Bananas, melons, tomatoes etc) and no maybe about it if you are not stretching you should begin to for any exercise. I start every morning with a quick stetch and end the day that way too!

Matadon

I've started eating more potassium (bananas, tomatoes), and I already take a vitamin suppliment which covers most of the rest. I can feel the difference already.

Thanks for the tips!