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Recovery after squats..

MAS81

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Apr 26, 2013
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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?
 
i find being consistent with my BCAA intake helps with recoevery..

20-30gm per day seems to do the trick
 
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:
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.
 
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.
 
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,

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.
 
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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