Thread: Delayed Onset Muscle Soreness solved!

That is ridiculous. You shouldn't get DOMS if you lift at least 3 times a week and have a good training program. I only get DOMS when I don't lift for a while. If I lift 3 times a week, I don't get DOMS. Even when I do take a break, I simply lift through the pain, and it is gone after a few days.

eh, I stay away from the cardio, but one thing that can help the doms for me is getting in and getting blood flow to the muscle. This means light dumbbell bench for high reps, pressdowns for high reps (like sets of 30)

if my legs are sore from squatting I might walk but my legs aren't normally sore

um....active rest is nothing new.

Originally Posted by chilco

After years and years of training and now after a long layoff at 43 yrs. of age I think I've cracked the mystery of DOMS.
Simply put I have learned that if a trainee adds (or staggers in) some light cardio between sets that muscle soreness will be very limited or not present at all in the next 24-48 hrs.
YES, it looks a bit odd in the gym. Yes, there will be no standing around gawking at yourself, but the payoff is BIG.
I just wish I had discovered this 20 years ago. It would have saved me alot of heartache and alot of PAIN.
Look... the cardio doesn't have to be too intense (the amount of intensity is up to you and what your goals are.......mine were to lose weight and condition myself.) Unbeknownst to me I noticed that there was little or no DOMS after intense brutal workouts. A little more with high rep. workouts, but that's to be expected with the overproduction of acids being pumped out during exercise.
This probably can't be used if you're hitting a set every 30-60 seconds, but for most HEAVY lifters it works just fine. Added bonuses are that there is no loss in strength and you're knocking out alot of cardio (great if you're prone to skipping cardio.) and does away with any chit chat in the gym.
Between sets I go anywhere from 1-3 minutes depending on whether it's a heavy day or a higher reps day.
I hope this helps somebody the way its helped me!

You're pretty vague here. What is a "HEAVY lifter"? You're advising somebody who will be generating a lot of power during working sets to doing a 1-3 minute jog in-between? I think this idea is silly, no offense. I wouldn't be surprised to see such practice immediately result in lower back fatigue, retardation of form during sets, decrease in strength, and probably more.

Don't misconstrue what I mean, though. Techniques that involve sports specific moves between weight training sets, drop sets, super sets, blah blah, aren't bad. As a conditioning program for an athlete where the demands and movements all work within the same energy system (anaerobic); training like that could very well be beneficial. But to shift from heavy weights to jogging on a treadmill back to heavy weights is ... well, bad. And it's somewhat contradictory, too. The impact force imposed on fatigued muscles and fatigued tendons could easily lead to an injury.

There is a lot of data that suggest active repair days, stretching, and low intensity mimicking of your exercise set the day after, greatly diminish DOMS.

Delayed Onset Muscle Soreness solved!....


Don't lift.

Learn to take a joke and don't pm me again.

go skull fuck yourself youo fuckin aborigine

I like DOMS. I don't know what everyone else wants or is talking about. I can hit the gym 4 times a week and not get it..... unless I change up the exercises.

; )

So I change it up and seek the DOMS. If I'm wrong I don't want to be right.

Originally Posted by chilco

go skull fuck yourself youo fuckin aborigine

Try again loser, I am white.

mutha fukin group of slaves, convicts, and black irish