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Delayed Onset Muscle Soreness
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. | | Reply » Delayed Onset Muscle Soreness |
Quote: | i always get sore from every workout. | Same here. Not as bad sometimes as others, but i never feel great, lol.
| | Reply » Delayed Onset Muscle Soreness |
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.
| | Reply » Delayed Onset Muscle Soreness |
Quote: | Same here. Not as bad sometimes as others, but i never feel great, lol. | im feeling monday's zercher fest very well today. 
| | Reply » Delayed Onset Muscle Soreness |
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.
| | Reply » Delayed Onset Muscle Soreness |
Quote: 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.
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Delayed Onset Muscle Soreness