Long Recovery & Muscle Soreness After Lifting Legs

courtneyknill

Right now I'm training for a bikini level body building competition. I'm 21, am 5'8, and I'm weighing about 123lbs right now. I'm counting my macros, aiming for 1,700 calories a day (I need about 2,200 to maintain my weight. I've lost some weight, I'm down from baseline weight of 136lbs. I've gone up 20lbs in my bench press since I started dieting, and I can lift heavier in everything else too. For Macros I'm currently trying to get 35% carbs, 35% fats, and 30% protein.

Since I'm still early in my training (about 9 weeks out) I'm still trying to gain some lean muscle before I fully start cutting since my weight is already pretty low for my height. When I lift for all muscle groups (other than core which is an animal of its own) I do 3 sets of 8 reps as heavy as I can handle and keep form. When I lift legs I do squats, leg press, calf raises, leg extensions, leg curls, and hip abductors (inner and outer thigh).

Suppliments: I take two scoops of beyond raw's iso-peptide (hydrolyzed) protein every day immediately after my workout. Some days I'll do half a scoop of beyond raw's get lit preworkout. Then just recently I added in BCAA's daily (also beyond raw) two scoops sometime in my day not too far from my workout, and I also mix an extra 5 grams of glutamine into my BCAA's.

Diet: I'm currently on a really strict diet that I created for myself. My minor from college is in nutrition, so I've played a lot with different diets and how my body reacts in the past. Currently, I'm having absolutely no sugar, no fake sweeteners other than whats in my supplements, and no stevia or honey either. No bread at all. The only main non fruit or veggie carbs I'm having are brown rice, oats, and quinoa. I'm also not eating white potatoes or corn. I have no dairy at all other than occasional unsweet greek yogurt. So my diet is mostly lean meats, permitted carbs, fruit, veggies, and healthier oils. I drink a lot of unsweet green tea (mostly home brewed), eggs, oats, almonds, grilled chicken, brown rice, and bananas. Not every day, but I am still eating legumes (mostly chickpeas) and I also have coconut milk about twice a week.

I don't have trouble for any other muscle group, but my legs are so so sore after I lift. Usually about 4-5 days. Any suggestions to remedy this?

Some have suggested that I add more glutamine, or add more carbs on leg day pre and post workout.

In addition to lifting, I do run some. Last time I lifted legs, I ran 7 miles the next day. (Usually its like 3-5 miles once or twice a week, but I recently started going further.)

Wetcoaster

Bodybuilding.com forum would ne a much better place to get answers you seek since they have people that compete.

Or follow Layne Norton on Facebook.......or Brad.....or Eric........

Ps.....there is no such thing as lean muscle

geekyjock76

How often do you train your legs per week?

You mention upping your bench by 20 lbs and lifting heavier in everything else, too: How about for leg exercises? Are the numbers still going up?

It's possible that your present lifting regimen plus long distance running may be placing too much stress on you, prolonging soreness.

I would strongly advise against heavy knee extension. The force applied to the pad above the ankle causes the tibia and fibula to displace upwards with the proximal ends grinding into the connective tissue of the knee and wearing it down over time.

Extra notes (because others may comment on them):

1)You won't be adding any appreciable amount of lean mass during a genuine 500 calorie deficit.

2)Supplemental BCAA does not improve recovery per scientific literature despite product claims; in studies that demonstrate improvements, subjects were prescribed a low protein diet. It's only been proven beneficial for increases in muscular hypertrophy.

sardelsa

What lifting program are you following? Are you only training them once per week? That could be affecting your recovery, too much on one day can leave you sore for days, not to mention it is a very suboptimal way to train if you want to build your muscle base. I would highly recommend you follow an established lifting program, make sure you are working them at least 2x per week. I am not a bikini competitor but I do know glutes/legs are very important for development and you want to make sure you are focusing on them more for sure.

Do you have a coach? Be sure they are reputable and do your research.

Also, if you really want to build muscle, your running may have to take a backseat as it could be interfering with your lifting progress.

Also, what is with the strict diet? Is there a reason for this? If you are trying to gain weight you have to eat at a surplus, with your stats you are looking at a fair amount of calories. You may have a really hard time with all those unnecessary restrictions. Not to say you should eat anything and everything, you do want to eat foods that make you feel good and help you perform better, but keep things balanced, mostly calorie dense but you should have no issue having a few treats or your restricted foods... too high a surplus is what will make you gain more fat, not the type of foods. I would say if your lifting performance is being affected you may need to rethink the types of things you are eating. Quick carbs like honey, bread can be great for energy for your lifting sessions. I actually use candy or dried fruit before my lifting sessions to give me a boost.

When you say 9 weeks out, do you mean 9 weeks from competition? That is nowhere near enough time to put on muscle and cut again. Gaining muscle takes months.. years sometimes. I suppose you could gain for a few weeks or maintain your weight and try to recomp in that time (which usually takes a lot of time).. depends on how competitive you want to be. I'm not sure it would make a huge difference but you could try.

quiksylver296

geekyjock76 wrote: »

How often do you train your legs per week?

sardelsa wrote: »

What lifting program are you following? Are you only training them once per week?

This was my question, as well. You'll be less sore if you train them more than once per week.

Aaron_K123

Humble-brag posts go in the chit-chat section.

comptonelizabeth

Maybe you're not eating enough? Just a thought

jgnatca

I have never controlled my exercise routine or food intake like you are so forgive my inexperience. Isn’t it impossible to gain muscle on a deficit?

How about a round of stretching on leg day?

If you are nine weeks from competition day it is too late to go on a bulk, I’d think.

Silkysausage

'It can take 20 weeks'....this particular competitor trained 5 days a week.

https://www.shape.com/fitness/training-plans/day-life-bikini-competition-winner

Davidsdottir

Silkysausage wrote: »

'It can take 20 weeks'....this particular competitor trained 5 days a week.

https://www.shape.com/fitness/training-plans/day-life-bikini-competition-winner

And this is why I could never compete!

Silkysausage

Davidsdottir wrote: »

Silkysausage wrote: »

'It can take 20 weeks'....this particular competitor trained 5 days a week.

https://www.shape.com/fitness/training-plans/day-life-bikini-competition-winner

And this is why I could never compete!

I would but too old at 42 for that lark

Chieflrg

courtneyknill wrote: »

I'm still trying to gain some lean muscle

Suppliments: I take two scoops of beyond raw's iso-peptide (hydrolyzed) protein every day immediately after my workout. Some days I'll do half a scoop of beyond raw's get lit preworkout. Then just recently I added in BCAA's daily (also beyond raw) two scoops sometime in my day not too far from my workout, and I also mix an extra 5 grams of glutamine into my BCAA's.

In addition to lifting, I do run some. Last time I lifted legs, I ran 7 miles the next day. (Usually its like 3-5 miles once or twice a week, but I recently started going further.)

Sounds like your training is going well, but keep in mind that you're retaining muscle not gaining muscle since you are eating in such a deficit. Unless you are geared of course.

No need for BCAA's as your Raw's iso-peptide protien has plenty of leucine, isoleucine, and valine in just one serving not alone two that you're consuming daily. You are covered for muscle synthesis.

I'd hazard your recent addition of miles of running has to do with your new level of soreness. Your body probably hasn't adapted to that level of fitness just yet. You might find better recovery if you short run(3-5 miles) immediately after leg day in gym or more days in between than the following day.

GiddyupTim

I'm with the Chief.
When I run the day after lifting with my legs, I feel slow and heavy. And then, it definitely prolongs the recovery and the soreness.
Maybe its because running is a lot of pounding on already assaulted legs? Maybe it is just more physical demand on muscles that want to begin recovery.
I've got a suggestion. Probably a silly one. But....
There recently was a study in which they compared drinking a sports drink, like Gatorade, with eating a banana. They were asking the question: Is there an advantage to the banana, since they both provide carbs and minerals.
Well, yes, there was an advantage, the study suggested. The banana resulted in slightly better performance, and even more better recovery, than the Gatorade and, while they could not say why definitively, they thought it probably had to the banana having some anti-inflammatory properties.
Okay. It's one study. Okay. It was small. But, on the off-chance.....Is it so hard to add a little banana to your post-workout snack?

hippiesaur

So you need 2200 calories a day to maintain but you eat 1700 calories a day? Why? You say you are already underweight for your height but you still eat at a 500 cal deficit, I don't get it. How do you want to build muscle?

comptonelizabeth

GiddyupTim wrote: »

I'm with the Chief.
When I run the day after lifting with my legs, I feel slow and heavy. And then, it definitely prolongs the recovery and the soreness.
Maybe its because running is a lot of pounding on already assaulted legs? Maybe it is just more physical demand on muscles that want to begin recovery.
I've got a suggestion. Probably a silly one. But....
There recently was a study in which they compared drinking a sports drink, like Gatorade, with eating a banana. They were asking the question: Is there an advantage to the banana, since they both provide carbs and minerals.
Well, yes, there was an advantage, the study suggested. The banana resulted in slightly better performance, and even more better recovery, than the Gatorade and, while they could not say why definitively, they thought it probably had to the banana having some anti-inflammatory properties.
Okay. It's one study. Okay. It was small. But, on the off-chance.....Is it so hard to add a little banana to your post-workout snack?

Aren't bananas high in potassium? Maybe that's what does it...

MegaMooseEsq

GiddyupTim wrote: »

I'm with the Chief.
When I run the day after lifting with my legs, I feel slow and heavy. And then, it definitely prolongs the recovery and the soreness.
Maybe its because running is a lot of pounding on already assaulted legs? Maybe it is just more physical demand on muscles that want to begin recovery.
I've got a suggestion. Probably a silly one. But....
There recently was a study in which they compared drinking a sports drink, like Gatorade, with eating a banana. They were asking the question: Is there an advantage to the banana, since they both provide carbs and minerals.
Well, yes, there was an advantage, the study suggested. The banana resulted in slightly better performance, and even more better recovery, than the Gatorade and, while they could not say why definitively, they thought it probably had to the banana having some anti-inflammatory properties.
Okay. It's one study. Okay. It was small. But, on the off-chance.....Is it so hard to add a little banana to your post-workout snack?

Ug, I've been dealing with this fun lifting + running combo recently too. Too bad even thinking about the smell of bananas makes me gag.

billkansas

It seems like my legs are always sore from squatting twice per week. My squat PR's are going up again so regardless, I know I'm getting stronger. I'm not sure soreness is really a bad thing and I think I actually like it (as long as I know I'm improving).

Unknown

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NerdyFlex

Your body can’t build muscle at a caloric deficit. As far as the leg soreness, I would be willing to bet it’s more due to the running. I also do a good bit of distance running and it’s tough on the legs to say the least. I have personally found that eating a banana before helps a ton though, maybe it’s just me

rose2_0

My legs get more sore as I get deeper into a deficit. I'm recently just incorporated a LITTLE bit of running and notice my legs are a bit heavy feeling and I struggle with squats. I'd say cut back on your running a bit, and make sure you're training legs twice per week.