DOMS discussion - your opinions please

[love_iron]

I dont think its normal to experience DOMS after every workout, DOMS is usually experienced when starting to train after a long break or first time trainers. obviously you are going to feel your muscles worked after a workout but thats not DOMS its just fatigued muscles, if you are getting DOMS all the time maybe your not stretching enough or resting enough or feeding your muscle repair with either diet or supplementation properly?

[lazyone]

Stretching or massage eases the pain of DOMS for me.

The only time I get it real bad is 24-36hrs after a leg day or HIIT. Its weird but I actually enjoy the pain :shifty:

[ExpensiveUrine]

Stretching or massage eases the pain of DOMS for me.

The only time I get it real bad is 24-36hrs after a leg day or HIIT. Its weird but I actually enjoy the pain :shifty:

http://bjsm.bmjjournals.com/cgi/content/full/37/1/72

[Tehhaxorr]

so what exactly is a DOM? not farmiliar wiht the term].

Sounds as if it is a pump or something

[lazyone]

so what exactly is a DOM? not farmiliar wiht the term]. Sounds as if it is a pump or something

Hi Tehhaxorr,

DOMS = Delayed onset of Muscle Soreness (I think).

I'm pretty rusty with these terms, so hopefully I was talking about the same thing as everyone else...

http://bjsm.bmjjournals.com/cgi/content/full/37/1/72

and thanks for that link ExpensiveUrine. Interesting study.

[pimp]

i usually get dom on most body parts....i guess its usually from not enough rest and recovery...maybe cause i do alot of lifting later on a work...unlike most of yous...i usually wake up 7.30 -8.30, i work out say round 9 - 10ish in the morn..then gota do run around and shit...then work at 3.30 - midnight(lifting products like alcohol rice sacks etc) then sleep around 1.30am...wake up....same routine....if i was workin an office job or was a student, i'd be getting alot of rest and recovery...be like a dream to me...

[poos_n_wees]

Caffeine Cuts Post-workout Pain by Nearly 50 Percent

I hope this is true. Lub me sum coffee

EDIT: It was a small sample group

[Mike Zero]

I only get it in my Legs after Squats, and sometimes in my Chest after Bench (but not often). And I don't feel it unless that muscle is stretched out or contracted.

[ohjoshua]

If I wake up with no DOMS for the body part I trained the day before, I feel as though i failed to stimulate growth.

Train hard and feel the pain is say.

[big MAC]

When my fitness and training capacity are adequate, I can train as hard as I want without getting DOMS, but after a break (surgery end of last year), workouts 30% as high volume as before cause DOMS. You are not selling yourself short in any way by not getting it if you are lifting well. Being sore the next day after working out isn't really needed if you put in the work beforehand to get your body used to hard work.

EU has hit the nail on the head methinks.

[Cammo]

I always get them after a lay off... I haven't been able to walk properly the last few days :pfft:

[Andrew]

I remember reading an article about taking high dosages of vitamin C pre & post workout to reduce lactic acid build up in muscles..might be worth a go for people that do suffer from DOM’s after a long break

[Kiwi]

I get DOMS regularly - usually 24-48 hours afterwards. As an asthmatic I thought that was giving me this really sore tight chest feeling on Wednesdays - but then I relaised that it happened every week - and it was from my regular Monday chest workout !

It hits me more now as I get older, although I must say I am working out more seriously now as well. I used to be able to get away with thrashing my body then bounding back no probs as a young chick - but wow now I feel it - so I has a whole new appreciation for recovery methods and supplements which may assist.

Other than glutamine - what else do people find helpful? BCAA's?

[Cammo]

Other than glutamine - what else do people find helpful? BCAA's?

Apart from boosting the immune system, I didn't really find glutamine made much difference - BCAA's have though, my recovery has sped up since supplementing with these.

[Ash]

Apart from boosting the immune system, I didn't really find glutamine made much difference - BCAA's have though, my recovery has sped up since supplementing with these.

I agree 100%. Glutamine never made a real dent in my recovery but did seem to help when I was coming down with a cold. If it wasn't for the BCAA powder I'm taking at the moment, I doubt I'd be able to walk, let alone train

[dcx17]

Everyone has already made good points.

My $.02 is DOMS really used to hit me the day after leg day. I changed around my routine a bit to see if it was a particular exercise doing it, I finally narrowed it down to either squats and/or lunges.

This problem went on for MONTHS - I was OK after the workout, DOMS set in ~18-20 hours later, and lasted 3 days, tapering off during that time.

I solved it by adding two stretches to my pre-lifting warmup, stretching the hip flexor and groin. It didn't seem to help much for the first few weeks and I wondered if it was going to help at all-was I stretching the right things- but, eventually it did.

I don't get DOMS at all after leg day now, but if I leave out those stretches, man do I suffer!

[Delpreet]

yea stretches help so much aye....iv been avoiding them but will start doin them again--- like from today...hah

[ExpensiveUrine]

If I wake up with no DOMS for the body part I trained the day before, I feel as though i failed to stimulate growth.

Train hard and feel the pain is say.

I rarely get D.O.M.S. and still get bigger and bigger.

Magic?

Increase your training frequency and see what happens.

[Mephistopheles]

Increase your training frequency and see what happens.

I second that. I got a lot stronger after I increased my training frequency. And I never train to failure. No pump, no failure, no DOMS. But I still feel the fatigue on the next day though.

[poos_n_wees]

If you're beginning to weight train with maximal loads you will get D.O.M.S. and they usually decrease within 5-7 days after that workout.

Eccentric contractions are known to produce greater tension than concentric tension in the muscle, hence resulting in greater heat production. This heat can damage functional components as well as structural in the muscle cell. If stress placed on the muscle is too severe the muscle becomes traumatized as a result of heavy loading.

The reason why D.O.M.S. occur 24 hours later is because it is believed that during those 24 hrs (or later) substances that are responsible for inflammation accumulate and turn on the nerve endings, as a result of muscle fiber injury.

Next time you get D.O.M.S. see where the pain is coming from. Most of the time its where the muscle and tendon meet. Since tendons aren't as flexible as muscle tissue they have a higher probability of an injury.

BTW, D.O.M.S. are not caused by lactic acid build up, it's caused by flow of calcium ions into the muscle cell. After some time these ions build up, causing various enzymes to catalyze the protein (muscle fiber breakdown). Soreness, during D.O.M.S, seems to be due to build up of dead tissue (protein that's been degraded).

Bottom line - D.O.M.S. isn't a necessity for training/growth. People who often get D.O.M.S train infrequently which causes less adaptation to occur. People who train frequently grow much better than those who don't.

So let me ask those people who think that D.O.M.S. is a must for training. When I get over soreness/stiffness and continue to train and NOT GET D.O.M.S. in my latter workouts, why do my muscles still grow?

Wow, I missed this.. great explanation!

[ExpensiveUrine]

I should have said that it's only a couple of theories above. There are more.

[Kiwi]

DOMS also seems to occur more readily when you change your programme - like every 6 weeks or so. That first week of your new programme, you really feel it ! but it gets a bit less as your body gets used to things again.

[2guns]

--------------------------------------------------------------------------------

DOMS also seems to occur more readily when you change your programme - like every 6 weeks or so. That first week of your new programme, you really feel it ! but it gets a bit less as your body gets used to things again.

id have to agree with this.

or if u are adding weight to certain exercises every week then u will keep getting sore

[ohjoshua]

--------------------------------------------------------------------------------

DOMS also seems to occur more readily when you change your programme - like every 6 weeks or so. That first week of your new programme, you really feel it ! but it gets a bit less as your body gets used to things again.

id have to agree with this.

or if u are adding weight to certain exercises every week then u will keep getting sore

does this occurance count as evidence towards DOMS being an indicator for a successful workout?

---------------------------------------------

Another avantage of DOMS.....

I did a big chest work out yesterday using FLYs and WIDE GRIP BP. Today I had DOMS on my chest, so I trained my TRICEPS.

The workout included sets of CLOSE GRIP BP, where if I cheated or lost from by flaring my elbows I would feel it in my chest. This DOMS pain signal in my chest helped me maintain perfect form thoughout the CLOSE GRIP BP.

[Cammo]

does this occurance count as evidence towards DOMS being an indicator for a successful workout?

DOMS & the success of a workout have nothing to do with each other.