Delayed Onset Muscle Soreness

[Melbourne]

It is difficult for some people, ie me, to do all the training I would like to do because of DOMS which creeps up on the second or third day after a decent work out. I can manage it to some extent with cold showers and ice packs in the first 24 hours, but it is certainly no cure. Of course I could drop my weights by about 25%, which would reduce the soreness considerably, but it still pops up if I do something different.

Given that the whole point of weight training is to actually lift as heavy as I can, I would be grateful for any suggestions about changing either my gym routine or some kind of post work out therapy which would reduce the soreness.

I'm mid 30's, 200lb, training 10 years, swim, run, play football, bench 230.

 

[Winter]

Do you stretch a lot after workingout? It helps me a lot.

 

[Melbourne]

I do sometimes. I'm usually more concerned about stretching and warming up before a work out. By the time I'm finished I really don't want to stretch, preferring to enjoy the post-workout euphoria.

I'll try to include a proper stretch for the next month or so, and see if it changes anything.

 

[pullinbig]

i always get sore from every workout.

 

[Vegas]

What does your routine look like? How frequently do you train each muscle group and how many sets are you performing?

 

[lilboy2]

.. hahaha... i feel you brother.... i was sooo sore last night that i dont think i got a solid 5hrs of sleep,,, but for me ,, i have to go intense in the gym or i don't feel accomplished. just break it up so that the next day your not bothered by the sore body part.

i.e. monday legs
tuesday chest and light tri's
wed off
thursday back and light bi's
friday shoulders
saturday off
sunday Arms heavy

 

[jcp2]

i always get sore from every workout.

Same here. Not as bad sometimes as others, but i never feel great, lol.

 

[huskyguy]

If you work out hard then you are probably going to feel sore a couple of days later, you can minimize the soreness with stretching. When I am really sore I like to take a hot epsom salts bath, it does help a bit.

 

[pullinbig]

Same here. Not as bad sometimes as others, but i never feel great, lol.

im feeling monday's zercher fest very well today.

 

[Melbourne]

At the moment I'm trying to get fit again after shoulder surgery.

I split legs and upper body. I have a couple days off between sessions. In between I swim, run, cycle. I also still do physiotherapy exercises for the shoulder.

I am starting to get more into legs, as the upper body stuff will be restricted for some time.

I do squat, dead lift, leg press, extensions and curls. The first three I rotate so that I do only two of them in any workout, usually supersetted with lunges or calf raises. I do 5 sets of 30, 15, 8, 4 and 4 reps. I'm still careful with my shoulder so I take it easy on squats and deads (no more than 100kg). Leg press I can push a bit more because my shoulder is not really involved, so I can do about 300kg.

I've been training for about 10 years but the surgery made my arm wither to nothing in about a month. I'm 6 months down the track now and its coming along fine. I can flat bench and I'll get stuck into incline next week.

 

[jcp2]

im feeling monday's zercher fest very well today.

Sumo deads full gear, my hip feels like it is in a different place than it was this morning. Off to the ART guy i go.

 

[pullinbig]

Sumo deads full gear, my hip feels like it is in a different place than it was this morning. Off to the ART guy i go.

send him down here when you done with him.

 

[truck]

For me lifting and running is the only way to losen up and get my blood pumping to help alieviate the soreness. I see a chiro once a week as well to keep me going strong and minimize pain

 

[Warmachine]

its all about the hot tub. what do you guys think about SMR? is it worth anything or just apex bullshit?

 

[blackjack]

its all about the hot tub. what do you guys think about SMR? is it worth anything or just apex bullshit?

I was also wondering about SMR too. foam rollers are less than 20 bucks so it wont be a big loss if it doesnt work. For those who dont know, its basically a type of self massage one can do with a foam roller. it loosens up the muscle fascia and increase blood flow. it helps to release knots and spasms. anyone here ever try it?