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Recovery after squats..

MAS81

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Apr 26, 2013
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97
I am curious if anyone else has this problem. Normally during my leg day I will warm up with 10 minutes on the bike. Then I will do 4-5 sets of higher rep leg curls to get the blood into the muscle and stretch. Next, I move to my main exercise, this rotation it is squats. I did 135x10, 225x10, 275x10, 315x10, 365x10, 405x5, 225x20. Not below parallel but all fairly deep. I finish my workout with heavy leg extensions. That’s it. I do this once every 6 days or so. The night I do my squats, I barely ever sleep. I am tired but can’t sleep. The day after my squat training, I can’t lift and am physically weak. Two days after, I am back to normal with just muscle soreness. I eat very adequately, I use supplements and have an office job.

This only happens with squats. During my hack squats and leg press rotations I never get this beat up, worn down feeling that I do with squats. No other body part taxes me this much either.

Should I drop the squats or just grin and bear it?
 

goback2013

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i find being consistent with my BCAA intake helps with recoevery..

20-30gm per day seems to do the trick
 

MAS81

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Apr 26, 2013
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Are you dieting?

Not dieting at all. It only happens with barbell squats. I usually try to add a couple reps of add a few lbs to the last two sets each week. The 20 rep set is a widowmaker.

I go all out, honestly leave nothing on the table but I am questioning if it is worth it because I'm flat out destroyed for almost two days.

I went a few years without doing squats due to some back injuries. Now that they are fully rehabbed, I have been able to squat for the past 6 months.
 
Last edited:

maxwkw

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Feb 17, 2011
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I would try to dial in your nutrition around your workout a bit more.

Pre workout get some carbs and protein and a little fat

Intra workout bcaa and fast carbs

Post workout nice meal with protein and carbs

I've noticed that really getting that worked out really helps with recovery.
 

Ocean cool

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I'm also having the same problem. I'm doing DC training with straight sets ONLY.

RP is just too much for my body to handle. It takes me 2-3 days to fully recover after a heavy squat or deadlift days.

I've tried all kinds of methods to help with recover and the closest way i found was to add plenty of carbs and BCAA around my post/intra/pre workout.

Even that i still do straight sets.
 

Mini Truck

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MAS81,

2 things that will definitely he help.

a. Buy a 31" Extra Firm Black Rumble Roller. Roll your quads after every set.
b. Epsom Salt bath for 20-30 minutes.

Comments: Double your Hamstring work. 4 sets not enough.
Your Hack and Press days are too easy. Your legs should
be toast after any leg workout. Add in some Banded or
Chain resistance on those movements.

-MT



I am curious if anyone else has this problem. Normally during my leg day I will warm up with 10 minutes on the bike. Then I will do 4-5 sets of higher rep leg curls to get the blood into the muscle and stretch. Next, I move to my main exercise, this rotation it is squats. I did 135x10, 225x10, 275x10, 315x10, 365x10, 405x5, 225x20. Not below parallel but all fairly deep. I finish my workout with heavy leg extensions. That’s it. I do this once every 6 days or so. The night I do my squats, I barely ever sleep. I am tired but can’t sleep. The day after my squat training, I can’t lift and am physically weak. Two days after, I am back to normal with just muscle soreness. I eat very adequately, I use supplements and have an office job.

This only happens with squats. During my hack squats and leg press rotations I never get this beat up, worn down feeling that I do with squats. No other body part taxes me this much either.

Should I drop the squats or just grin and bear it?
 

MAS81

Member
Registered
Joined
Apr 26, 2013
Messages
97
MAS81,

2 things that will definitely he help.

a. Buy a 31" Extra Firm Black Rumble Roller. Roll your quads after every set.
b. Epsom Salt bath for 20-30 minutes.

Comments: Double your Hamstring work. 4 sets not enough.
Your Hack and Press days are too easy. Your legs should
be toast after any leg workout. Add in some Banded or
Chain resistance on those movements.

-MT

Thank you. I will add those in. I had the feeling someone was going to say the press and hack days weren't taxing enough. I considered some drop sets on those rotations because following the same protocol as squats (just heavy weight) isn't even close as far as intensity.
 

Mini Truck

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Nov 6, 2011
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2,578
I have seen this work for several of my clients.

Be sure on Hack and Press days, to use a 3 second negative and don't lock out. And reps between 15-25 plus partials. Feet low on both.

That will load your quads big time.
Some banded hamstring work is awesome, as are partials to failure.

-MT








Thank you. I will add those in. I had the feeling someone was going to say the press and hack days weren't taxing enough. I considered some drop sets on those rotations because following the same protocol as squats (just heavy weight) isn't even close as far as intensity.
 

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