Just came across something that irks me in the gym.

**martin529** · 05-13-2008, 11:16 AM

It's weird, after working out my legs I feel absolutely thrashed, but after back, chest, and shoulders I get no doms and barely any fatigue. What gives?! I know that doms isn't an accurate measure of how good a workout is and can actually show that someone is overtraining, but it's frustrating feeling like you work harder than a lot of people in the gym and don't feel anything!

**DOMS** · 05-13-2008, 11:18 AM

I know what you mean about DOMS not being a valid indicator, but I've noticed that when I really push myself I feel at least some DOMS, and when I go half-assed I feel none. It counts for something in my book.

What does your workout look like? How long have you been on it?

**KelJu** · 05-13-2008, 11:19 AM

Ignore DOMs, ignore soreness, ignore pump, and ignore other people at the gym. The only thing that should matter to you is whether you are getting closer to your goal. Are you lifting more this week than last week?

**martin529** · 05-13-2008, 01:38 PM

I'm coming back the first week after a year. I suffered a really catastrophic knee injury doing mixed martial arts, and in regards to weight training I only did really high reps for endurance.

I know that I used as much weight as I could while keeping correct form. Anymore weight and form would have suffered. Doms, in regards to my workout it looks like as follows. I created it based off of Cowpimp's post on designing a split. I do know that at the end of the workout I could barely do the bicep curls or pullups where I can normally do about 7-8 pullups.

Tuesday Back/Bis
Barbell Row 3x8
Seated Row 3x8
Pullups 4xFailure
Upright Rows 3x8
Shrugs 3x8
Hammer Curls/Barbell Curls 3x8, 8, 10

Wednesday Chest/Tris/Shoulder
Incline Bench Press 3x8
Bench Press 3x8
Dips 4xFailure
Incline Flys 3x8
Military Press 3x8
Lying Lateral Raises 3x8
Tricep Extensions 3x8, 8, 10

Saturday Legs/Abs
Back Squats 3x8
Front Squats 3x8
Deadlift 3x5
Good Mornings 3x8
Calf-Raises
Cable Crunches
Wood Chops

**martin529** · 05-13-2008, 02:29 PM

I didn't see an edit button, but it does take me about 45 minutes to get in and out on the back day including warmups. The weights I am using aren't much, and it's light enough to get the bigger guys attention who are probably thinking that they could curl it.

After the workouts I do feel physically drained and after each exercise the muscle group feels fatigued, but that quickly goes away. I know that unlike a lot of other people that go to my gym I do work up a sweat when I'm lifting if that says anything about the intensity I am trying to lift at.

Any input is great, but it's time for the 2nd lunch :-D.

**Irons77** · 05-13-2008, 09:13 PM

Try a little more weight less reps. You just might be tired because of the high reps not the actual weight. Work on your strength

**martin529** · 05-14-2008, 08:22 AM

Originally Posted by Irons77

Try a little more weight less reps. You just might be tired because of the high reps not the actual weight. Work on your strength

Thanks man, but I'm feeling it today. It's a dull ache throughout my back, but the traps and biceps are where I'm feeling it the most. It's not nearly as debilitating as leg day though.

I plan on doing the workout I posted for about 3-4 months and slowly ramp the reps down and sets up and then spend a month on a 5x5 strength routine before starting over on this program at 3x10.
The rep schemes will probably look like this for the following months since I am interested in strength and size.

3x10, 3x8, 4x6, 5x4.

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