Comments on: How to Recover From Delayed Onset Muscle Soreness (DOMS) http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/ A place where beginner, amateur, and experienced athletes can maximize their physical potential. Fri, 02 Dec 2011 21:26:37 +0000 hourly 1 http://wordpress.org/?v=3.3.1 By: Tim http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-28878 Tim Mon, 11 Oct 2010 06:49:29 +0000 http://www.projectswole.com/?p=112#comment-28878 I like a lot of what Steve and Chris are saying, but let me add. When I'm getting back into training there is nothing that I've ever found more valuable than a good cold pack. Use it right after you get home from the gym. One round of 15, or 15 then 20 off then another 15. This heads off so many DOMS issues it's not funny. It's the muscles that I don't ice that develop it. Really. It's not been as much of an issue for me with muscles that are already toned. Max, I've got a couple thoughts on your legs. First, the above. Second, it could be just because these are large muscles (and are you talking about your hams? - sitting too much is terrible for them). Third, I just have to ask you to check if maybe you just need to work on toning for a while. I like a lot of what Steve and Chris are saying, but let me add.

When I’m getting back into training there is nothing that I’ve ever found more valuable than a good cold pack.

Use it right after you get home from the gym. One round of 15, or 15 then 20 off then another 15. This heads off so many DOMS issues it’s not funny.

It’s the muscles that I don’t ice that develop it. Really.

It’s not been as much of an issue for me with muscles that are already toned.

Max, I’ve got a couple thoughts on your legs. First, the above. Second, it could be just because these are large muscles (and are you talking about your hams? – sitting too much is terrible for them). Third, I just have to ask you to check if maybe you just need to work on toning for a while.

]]> By: Steve http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-19807 Steve Thu, 19 Aug 2010 04:56:13 +0000 http://www.projectswole.com/?p=112#comment-19807 That's because leg training is hardcore. Sounds like you lift with intensity. Good for you! That’s because leg training is hardcore. Sounds like you lift with intensity. Good for you!

]]> By: Max http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-18234 Max Tue, 03 Aug 2010 12:25:09 +0000 http://www.projectswole.com/?p=112#comment-18234 Hiya, why is it that that DOMS is always so much worse in my legs than anywhere else? After squatting I can never put my socks on the following day Hiya, why is it that that DOMS is always so much worse in my legs than anywhere else? After squatting I can never put my socks on the following day

]]> By: Chris from after-30-fitness http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-10885 Chris from after-30-fitness Mon, 19 Apr 2010 18:54:33 +0000 http://www.projectswole.com/?p=112#comment-10885 The best way to get rid of DOMS is to never get it in the first place. I try to decrease the intensity of my workout when I switch up my routine. This way I am ready for the next scheduled workout and my motivation is still high. The best way to get rid of DOMS is to never get it in the first place. I try to decrease the intensity of my workout when I switch up my routine. This way I am ready for the next scheduled workout and my motivation is still high.

]]> By: Don http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-10561 Don Sat, 10 Apr 2010 21:55:14 +0000 http://www.projectswole.com/?p=112#comment-10561 Thanks for the advice to all these people and Steve you answered a lot of the questions i would have asked. I recently got back in the gym last week and now everyday the pain is worse and worse and i never understood why and what it was until now i've gone through this page. DOMS has messed up my weekend, next week i will take it easier than this last week, i cant have another weekend wasted feeling like a B*#ch.. Thanks for the advice to all these people and Steve you answered a lot of the questions i would have asked.
I recently got back in the gym last week and now everyday the pain is worse and worse and i never understood why and what it was until now i’ve gone through this page.
DOMS has messed up my weekend, next week i will take it easier than this last week, i cant have another weekend wasted feeling like a B*#ch..

]]> By: Steve http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-9496 Steve Wed, 10 Mar 2010 15:52:59 +0000 http://www.projectswole.com/?p=112#comment-9496 Maybe you go to failure too often. When you do 3 sets of any exercise, there is really no need to go to failure until the final set. Here is one way to structure your weights and reps: Set 1 should be close to your work weight, leaving a couple reps in the bag. Set 2 should be your work weight where you go until the rep is really hard, but don't push it so hard that you need extra help or you fail to complete the rep. Set 3 should be the set where you push it by adding a little more weight or attempt to eek out one additional rep. It is OK to struggle on the last rep. This would be the set to take to failure. You will be sore from DOMS on a regular basis, but it should only be a 24-48 hour light soreness that should be alleviated by light stimulation of the target muscle. Severe DOMS that lasts more than 48 hours means you can probably scale back your sets, exercises, or reps a little bit so that you can train the target muscle group with more frequency, which will definitely give you more gains in less time. Maybe you go to failure too often. When you do 3 sets of any exercise, there is really no need to go to failure until the final set. Here is one way to structure your weights and reps:

Set 1 should be close to your work weight, leaving a couple reps in the bag.
Set 2 should be your work weight where you go until the rep is really hard, but don’t push it so hard that you need extra help or you fail to complete the rep.
Set 3 should be the set where you push it by adding a little more weight or attempt to eek out one additional rep. It is OK to struggle on the last rep. This would be the set to take to failure.

You will be sore from DOMS on a regular basis, but it should only be a 24-48 hour light soreness that should be alleviated by light stimulation of the target muscle. Severe DOMS that lasts more than 48 hours means you can probably scale back your sets, exercises, or reps a little bit so that you can train the target muscle group with more frequency, which will definitely give you more gains in less time.

]]> By: Kev http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-9116 Kev Wed, 03 Mar 2010 15:47:28 +0000 http://www.projectswole.com/?p=112#comment-9116 Thats interesting Steve, I normally workout bi/tri/chest/abs one day, upper back/shoulders next day, lower back/legs next day, CV the next day and so on, I change the routine ever so slightly and regularly so that my body doesnt get used to it. I've never managed to not have DOMS the next day, I always finish my sets and reps and as time goes on I put on bigger weights (as you do). When you say 'to failure' to me that means lifting till you basically cant lift no more with that targeted muscle group. If that is true, then there is no way of getting away from DOMS, as I push myself to 'failure' - Should I be dropping weight ? Or what would you recommend ? Thats interesting Steve, I normally workout bi/tri/chest/abs one day, upper back/shoulders next day, lower back/legs next day, CV the next day and so on, I change the routine ever so slightly and regularly so that my body doesnt get used to it. I’ve never managed to not have DOMS the next day, I always finish my sets and reps and as time goes on I put on bigger weights (as you do). When you say ‘to failure’ to me that means lifting till you basically cant lift no more with that targeted muscle group. If that is true, then there is no way of getting away from DOMS, as I push myself to ‘failure’ – Should I be dropping weight ? Or what would you recommend ?

]]> By: Steve http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-9110 Steve Wed, 03 Mar 2010 15:22:06 +0000 http://www.projectswole.com/?p=112#comment-9110 Most people think this is true, but it's not. For an experienced lifter, excessive DOMS means you have done too much damage to your muscles, which slows recovery. Some soreness is OK, but you may get better results by not pushing it quite so hard, by which I don't mean you should decrease intensity, but back off on training to failure and using negative or forced reps. These techniques are good occasionally, but should not be used on every exercise at every workout. Less DOMS means quicker recovery and increased training frequency. Most people think this is true, but it’s not. For an experienced lifter, excessive DOMS means you have done too much damage to your muscles, which slows recovery. Some soreness is OK, but you may get better results by not pushing it quite so hard, by which I don’t mean you should decrease intensity, but back off on training to failure and using negative or forced reps. These techniques are good occasionally, but should not be used on every exercise at every workout. Less DOMS means quicker recovery and increased training frequency.

]]> By: Kev http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-9107 Kev Wed, 03 Mar 2010 10:46:32 +0000 http://www.projectswole.com/?p=112#comment-9107 I've always believed that without DOMS after your workout, its been a wasted exercise, as you need those muscle tears in order to build fresh new and stronger/bigger muscle. Without DOMS, you have not damaged the muscle enough for your body to repair anything. Is my thinking completely wrong ? I’ve always believed that without DOMS after your workout, its been a wasted exercise, as you need those muscle tears in order to build fresh new and stronger/bigger muscle. Without DOMS, you have not damaged the muscle enough for your body to repair anything. Is my thinking completely wrong ?

]]> By: Steve http://www.projectswole.com/weight-training/how-to-recover-from-delayed-onset-muscle-soreness-doms/comment-page-1/#comment-7804 Steve Mon, 18 Jan 2010 02:06:38 +0000 http://www.projectswole.com/?p=112#comment-7804 Adam: DOMS is not a serious problem. Everyone suffers from it. Less DOMS is better, but it won't hurt you. Adam: DOMS is not a serious problem. Everyone suffers from it. Less DOMS is better, but it won’t hurt you.

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