The Leg Blaster Thread - are we having fun yet?

[2FUNKY]

I’ve been taking 7 grams of creatine daily, but have actually been trying to limit carbs as much as possible and replace it with protein. Shooting for close to 200 grams a day of protein. I don’t count my carbs and I am nowhere near a keto diet, but maybe I’ll try to pay more attention on big lift days.

I intake 10grams a day and bumped my carbs to 330grams a day. That made a big difference. My protein intake is 190 grams a day. 198lbs. Not fat but not super lean either.


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[EWG]

90 minute soccer game at full gas, then home and right into 4 minis. Jesus. I was literally yelling.

It’ll be worth it tomorrow.

Glad we got a few on board here in this thread. Misery loves company.

[Gepeto]

motivation found here ya'll... thanx. My season hasn't started before Jan 2nd in years... unless these parts get the refrigerator turned on early this year - a distinct possibility. I'll fall in behind soon. Just need to sneak by the barometer changes with consistent range of motion activity.

...48 hour report: HOLY FUCK, WHO REPLACED THE BLOOD IN MY LEGS WITH MOLTEN LAVA ???

Harry... big LOL... lava legs - you'll come to needing the satisfaction in short order. Not hurting after day one is a good indicator you didn't over do it. If this is your first pass at this kind of prep. You'll have a big ole smile from the dividends. Especially with the season you have on tap. keep on keepin on...

2funky... good on you with the wife, two young women, a job, and a home to balance and getting it seriously done too. kudoz dude - and whoever else is close to pulling this kinda weight.

carry on

[alias_rice]

Unless you're 200+ lbs and not fat 200 g/day is unnecessary. I'm a big advocate for high protein intake but once you get past 1 g/lb/day you're way into diminishing returns.

I’m about 190 and if my handheld body fat monitor is close to accurate I have 17% body fat. So not lean but not fat, let’s call it thicc. In a perfect world I’d drop that below 15% but I honestly like to eat too much. But back on topic, what is the prescribed recovery method for these bastards? Just suffer through it for a few days?

[Stuntmonkey]

I’m about 190 and if my handheld body fat monitor is close to accurate I have 17% body fat. So not lean but not fat, let’s call it thicc. In a perfect world I’d drop that below 15% but I honestly like to eat too much. But back on topic, what is the prescribed recovery method for these bastards? Just suffer through it for a few days?

Roll your legs out on a foam roller, lots of good sleep and movement. I have an assault bike and a peloton here that I switch between the day after or so. Movement is recovery for DOMS!

[Dantheman]

I’m about 190 and if my handheld body fat monitor is close to accurate I have 17% body fat. So not lean but not fat, let’s call it thicc. In a perfect world I’d drop that below 15% but I honestly like to eat too much. But back on topic, what is the prescribed recovery method for these bastards? Just suffer through it for a few days?

Ah, OK, 200 g/day is reasonable then. Godspeed, even if you love meat and protein shakes that's a lot of protein to put down each day.

Recovery is all the usual stuff--eat, sleep, stretch, roll, walk, easy spinning, etc. Once you're around 2 weeks in the Repeated Bout Effect will have kicked in and the soreness will decrease dramatically. My understanding is that stretching/rolling doesn't actually reduce soreness duration, but it does temporarily relieve the discomfort.

[Jason4]

I decided I needed to do something to get ready for the season this year since it's been a really bad year for me in terms of activity level. I did some research and decided in addition to upping my running/riding mileage I'd add in some leg blasters and Bulgarian squats. I thought I'd start easy and do two sets of each for my intro... the real soreness set in 2 days later and I could barely walk. Unfortunately the bedroom is upstairs.

I'm comfortable with full sets several times/week now and should probably start adding in a second set.

[Core Shot]

[2FUNKY]

2funky... good on you with the wife, two young women, a job, and a home to balance and getting it seriously done too. kudoz dude - and whoever else is close to pulling this kinda weight.

carry on

PM sent.


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[EWG]

My understanding is that stretching/rolling doesn't actually reduce soreness duration, but it does temporarily relieve the discomfort.

Yeah, roller, massage guns, recovery tights all provide temporary relief but not a shortened duration. e-stim helps a lot but that's totally over the top for DOMS. Don't use ice, as that will slow healing and reduce strength gains. Many studies say the same about Advil but that seems to be a small effect.

And, of course, there's always drinking heavily as recommended in Animal House.

[Gepeto]

^ Really? I was just about to burn hundoz on pnematic leg compression.

No real gain other than temporary relief?

[EWG]

^ Really? I was just about to burn hundoz on pnematic leg compression.

No real gain other than temporary relief?

Read this. Fantastic book. 2019 so some of the newest studies aren't in it, but this will give you a bunch of answers.

Long and short of it is that many of those things will give you small improvement, consistent with placebo effect, but they aren't stackable. Once you've gotten it you've gotten it. Rest and sleep work. Then massage helps if you aren't moving much otherwise. Most everything else, including cold, ice, pneumatic boots, etc are testing at placebo levels.

But if you don't have time to spin things out, move a bit or run easy, then the massage type stuff can help to a small extent - massage, massage guns, maybe tights, maybe boots.

But read the book.

https://www.amazon.com/Good-Go-Athle.../dp/039325433X

[Toadman]

I'm just going to use mind over matter, aka soreness and call it good. Like others have said. Rest and recovery and eating clean and a healthy diet. I'm surprised no one has told the professional sports world that none of those things work. Must be the sports massage therapy lobbying group pumping disinfo into our brains.

[EWG]

I'm just going to use mind over matter, aka soreness and call it good. Like others have said. Rest and recovery and eating clean and a healthy diet. I'm surprised no one has told the professional sports world that none of those things work. Must be the sports massage therapy lobbying group pumping disinfo into our brains.

Read the book. It leans heavily on the professional endurance sports world. Great story in there about coach Neal Henderson using Normatek boots on Taylor Finney during the Olympics. Not because he thought they would help beyond the placebo effect, but because Phinney was obsessed with Simone Biles and would spend all his time out on his balcony throwing candy up to deck upstairs trying to get Biles' attention (she was in the room above him in the Olympic Village). Putting him in the boots meant he would actually sit still and rest for an hour or two. Hilarious.

Athletes, by definition, are looking for any edge they can find. Many of them do things like Cold Therapy because they figure it might help and can't hurt. Doesn't mean it works. We've been icing athletes for recovery for decades and are just now admitting it not only doesn't work, but it makes things worse (unless you are just trying to get someone ready to run the next day and don't care about actual long term recovery or strength.)

Fascinating stuff. Meanwhile, did I mention the Animal House method?

[Dantheman]

(unless you are just trying to get someone ready to run the next day and don't care about actual long term recovery or strength.)

Or ready to go again in an hour or two even. Which, of course, are legit use cases. "Recovery" can mean a lot of things.

[Gepeto]

Read this. Fantastic book....

But read the book.

https://www.amazon.com/Good-Go-Athle.../dp/039325433X

Now in my Amazon baskette

[Phall]

Somehow strained my quad today either golfing or climbing around in the cab of my truck. Managed to do most of our workout but only got one rep if a full in before my quad said no more.


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[zion zig zag]

Can my increase in carbs to help my recovery come from double IPA’s?

Seriously though, I always struggle with how often to do legs since 99% of my recreation is legs. Friday I did 5 leg blasters. That afternoon I hiked with a decent weight pack to hunt (5 miles, 2000 vert). Saturday, same hike. Sunday I did a 12 mile MTB ride with about 2200 feet of climbing. Today was back to 5 leg blasters and I had my red card pack test (25 pounds, 2 flat miles, 30 minutes, meh). Nothing huge, but just constant load.

I’m not really sore, but definitely have fatigued legs. And now I’m wondering when to do a ‘heavy’ leg day (I never go super heavy, but weights)?

[Toadman]

Fascinating stuff. Meanwhile, did I mention the Animal House method?

A decent dark beer has all the ingredients necessary as a recover drink. Gatorade? Please. Powerade? Next! Beer? Yes, please!

[Laps]

Did 3 sets last night and then drank a couple of local Octoberfest beers. Felt pretty good today, but tomorrow may be a different story. Will report back to further the scientific study happening here.


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[tgapp]

Ugh fuck leg blasters, I'm doing a touring program from the mountain tactical institute and it's basically leg blasters and step ups with a lot of weight.

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[alias_rice]

Ugh fuck leg blasters, I'm doing a touring program from the mountain tactical institute and it's basically leg blasters and step ups with a lot of weight.

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I did that program 4 years ago. It’s a brute.

[Harry]

Did 3 minis in a row. Form was shit on #3, and on the jumping lunges I did so bad they really should not count. Did an hour of cardio after that.

[EWG]

Good shit people. Keep it up.

[banzai]

I try to keep the legs in shape all year round with BG spilt/regular/pistol squats and walking lunges and it works fine. So I underestimated leg blasters and added them after DLs, weighted pullups and rows last night...the torture, managed 2 fulls, but can see how they are perfect for ski legs.