Tired Legs after training.

My legs get tired quick in training, and the day after ache, any tips for getting rid of the ache and tips for going longer in training ?

Much appreciated.

 

Squats, single leg squats, lunges, wall sits,weighted squats, deadlift, kettle bell swinga. Take your pick.

If you're new to training your legs wkll ache until they adapt.

 

Stretch well. Before and after.

 

dealth for what did you get banned mate?

 

Since I've stopped stretching after excercise I have noticed no change other than reduced DOMS although I cannot say for a fact that is linked to the lack of stretching.

 

yeah static stretching which means repeating one position for 10 or more seconds. dynamic stretching is ok before training (changing stretching position every 2-3 seconds) and it wont hinder performance

 

Of interest http://ajs.sagepub.com/content/39/5/940.abstract

 

I lost access to journals awhile back. Too bad that abstract doesn't cover specifically which preventive exercises they used.

 

Any of these:

- Proper warm-up & cooldown. Most people do light cardio + dynamic stretches + foam rolling for warm-up. And static stretches + foam rolling for cooldown.

- Sufficient rest/sleep. Kinda obvious, but some people need reminding.

- Good nutrition. Ditto. Esp. people on extreme caloric deficit.

- Preventative exercises / strength training.

- Massage / sauna / ice bath.

- Pain meds. Only as a last resort.

 

Thanks bro, appreciated.

 

Never heard of this why is this true ?

 

http://stronglifts.com/5-reasons-why-you-shouldnt-do-static-stretches/

They've done studies showing that static stretches prior to working out lead to diminished performance, worse yet, they did nothing to lower the risk for injuries. For the exact detailed mechanisms, I'd have to dig up the journal articles but unfortunately I no longer have access to them. But you may be able to find them on google scholar, if you want to satisfy your curiosity.

I'd recommend Eric Cressey's magnificent mobility, if you want a comprehensive video demonstration of dynamic warmup exercises that you should be doing instead of static stretches. Another one is Joe DeFranco's agile 8 (hips) and simple 6 (shoulders). They've got them posted online, if you want to take a peek.

Despite what trainers/coaches have said about static stretching, I do believe it has a place as part of a pre-workout wampup, especially if you have particular postural deficiencies (http://www.exrx.net/ExInfo/Posture.html). But don't do them on their own, and only after having done some dynamic warmup or foam rolling.

 

Double Post.

 

Get your bf to rub your legs down after training.

 

So you dont get injured Strength Training, Give over .