5d • General discussion
🦵 LEG DAY DOMS… Who loves leg day? 😅🔥
Be honest… who actually enjoys leg day?
And who walks out the gym thinking “why do I do this to myself?” 😂
But listen — leg day is NON negotiable if you want real progress.
✅ Why you should NEVER skip leg day
Leg training isn’t just for people who want bigger legs…
It helps you:
🔥 Burn more calories
Legs are your biggest muscle group — training them uses more energy than any other session.
💪 Build full-body strength
Strong legs = stronger lifts everywhere.
Even your upper body sessions improve because you’re more solid and stable.
🏋️♂️ Improve body shape
Legs build the foundation of your physique.
Glutes, hamstrings, quads = the body transformation look.
🦴 Support joints & prevent injuries
Strong legs protect the knees, hips and lower back — especially as we get older.
🧠 Boost hormones & confidence
Leg day builds mental toughness.
You don’t accidentally get through a tough leg session… you earn it.
😮💨 Why do DOMS happen?
DOMS = Delayed Onset Muscle Soreness
That sore, tight, stiff feeling that kicks in 24–48 hours after training… and usually peaks around day 2.
It happens mainly because of:
✅ Muscle damage (micro tears)
✅ Inflammation + repair process
✅ New stimulus (new exercises, heavier weight, more volume)
✅ Eccentric work (the lowering part of squats/lunges/RDLs)
Leg sessions cause the most DOMS because:
- legs hold a lot of load
- they do loads of eccentric work
- and they have a big blood supply and nerve response
That’s why you can train legs on Monday and still feel it on Thursday 😅
🧠 Why DOMS lasts longer in legs
Leg muscle groups are HUGE and take more damage per session.
Plus we use our legs all day:
🚶 walking
🪜 stairs
🧍 standing
🚗 even getting in/out the car
So the soreness gets “reminded” constantly.
✅ What to do to help with DOMS
DOMS isn’t dangerous — it’s part of the process — but you can reduce it:
✅ Keep moving
Walking is one of the BEST things for sore legs.
✅ Hydrate + salt
Water helps recovery and cramping. Salt helps performance and muscle contraction.
✅ High protein
Protein = repair. Simple.
✅ Warm shower / bath
Heat loosens muscle tissue.
✅ Foam roll / massage
Doesn’t “remove” DOMS but helps tightness + movement.
✅ Light active recovery
Bike, incline walk, mobility session.
🚫 Don’t do nothing
Stiffness makes it worse.
🚨 “If you don’t get DOMS you’re not training hard enough…”
This is the big one…
DOMS isn’t always a sign of a good session.
BUT…
If you never get sore, never push close to failure, never increase weight/reps…
Then yes — you might be coasting.
Progress comes from:
✅ training close to failure
✅ progressive overload
✅ consistency
DOMS will reduce over time because your body adapts — that’s a GOOD thing.
My leg DOMS experience 😂
I’ve had sessions where:
🦵 I’ve sat down to use the toilet and couldn’t get back up
🪜 Stairs felt like Everest
🚗 Getting out the car looked like I was 90 years old
😅 And I’ve genuinely questioned my life choices
That’s leg day done properly.
👇 Your turn…
When was the last time leg day absolutely ruined you?
Drop “LEG DOMS” in the comments if you’ve trained legs this week 💪🔥
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🦵 LEG DAY DOMS… Who loves leg day? 😅🔥
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