Do your leg muscles need to "recover" after a workout in the same way your arm muscles do?

Question

I'm training in preparation for OCS and I want to know if I'm negating any progress by working too hard, everyday.

Answer 1

Yes. All muscle groups should have a day on followed by a day off. Good luck to you in OCS and congratulations.

Answer 2

ALL muscles need ample recovery time, and it is TONS more than most athletes think.

Legs are by far the most powerful and difficult to train for this reason. You employ the greatest weights, and therefore the most power because of this. Accordingly, legs require a tremendous respect for recovery time. More than any other. Here is the progression of recovery time ( most to least) for most normal athletes:

1. Legs (Quads/Hams)
2. Lats
3. Traps
4. Lower Back
5. Pecs (Major and minor)
6. Delts
7. Triceps
8. Biceps
9. Calves/forearms/abs

Calves and forearms/abs are very quick to recover, simply because they were designed to be ready for constant use (esp. calves). Even so, the recovery for the muscles in the last group still need to be greater than most believe. At least 7 days, and I would probably make it more toward 10 days, (providing you are really bombing them in your weight sessions).

You should NEVER train every day. That is ludicrous. Your recovery abilities, NEVER improve, unless you are playing with drugs, and that is not that dramatic an increase.

I am 34, 5'11" and 275. I train a bodypart about once every 14-20 days, sometimes even less. The stronger you become, you are inflicting more damage on yourself, which is why you need more and more time off to grow.

A good program for anyone:
Day 1: Chest/Shoulders/Triceps/Abs
-rest 6-10 days
Day 2: Quads/Hams/Calves/Abs
-rest 6-10 days
Day 3: Back/Biceps/Rear Deltoids/Abs
-rest 6-10 days
REPEAT CYCLE.

How long to rest? (6-10 days?) Do NOT go back to the gym for the next workout until the soreness is totally gone, plus 3 days. You grow outside of the gym, not in it. For more info read:

"The Wisdom of Mike Mentzer" by John Little
"Heavy Duty II: Mind and Body" by Mike Mentzer
"Heavy Duty Training the Mike Mentzer Way" by Mike Mentzer

Answer 3

Yes, legs do need some recovery time too.

Fortunately perhaps, because they are made to support your weight, they shouldn't need quite as much as your arms.