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Doms

  • 23-10-2007 11:33pm
    #1
    GerryRyan
    Closed Accounts Posts: 966 ✭✭✭


    I'm taking a break from the body-weight, cardio and conditioning workouts for a while and focusing on a 12 week mass building programme.

    My gym days are Mon - Wed - Fri and I'm cycling no more than 10 exercises on these days. Mostly compunds:

    Squats, Lunges, Bench (flat, decline), Deadlifts, Dips, Press-Ups, Pull-Ups, Bent-Over Row, Military Press, and a few isolation ... calf raises, curls.

    Now, I'm only a few days into it and I'm already in bits with the bruising and soreness around my chest, delts and quads.
    I'm lifting heavy and sticking to the body-building style reps (3 sets of 6-8 with minimal rest).

    I used to get this when I started the conditioning drills but after a while I either adjusted to it or it stopped. Not sure which.

    I'm giving the muscle groups plenty of time to recover and taking the time to warm up and stretch before the main workout, but any other tips for dealing with it?


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    ACTUAL bruising??

    Are you going to failure? Are you eating liek a horse post workout?


  • #3
    GerryRyan
    Closed Accounts Posts: 966 ✭✭✭GerryRyan


    Hanley wrote: »
    ACTUAL bruising??

    Are you going to failure? Are you eating liek a horse post workout?

    Well, there's actual bruising around the traps and delts, but just regular DOMS on the other areas.

    I went to pure failure on the farmers walks, which was kinda stupid in hindsight - had two 55kg DB's and forced myself through 50 odd paces.

    It might not be a lot to some weightlifters - but I'm only 170lbs and not at it long. Lesson learned.

    Post workout - taking a shake with plenty of carbs and protein.


  • #4
    justsomebloke
    Registered Users, Registered Users 2 Posts: 10,407 ✭✭✭✭justsomebloke


    eh, do you not think that you are maybe doing to much in each session


  • #5
    Colm_OReilly
    Registered Users, Registered Users 2 Posts: 3,577 ✭✭✭Colm_OReilly


    Probably doing too much each workout if you're busting out all the major compound lifts and then isolation work.

    Perhaps a split is in order? I still recommend working the whole body each workout but perhaps not in the same fashion. Maybe deads and bench one day, following by squats, should press and pull ups the next?

    Of course I'd advice ditching the isolation work.

    Another option is to reduce the intensity (scale down the weights) for a week or two and build back up - there's probably parts of you that can't handle that much weight and are working too hard.

    Best of luck,
    Colm


  • #6
    hardtrainer
    Closed Accounts Posts: 217 ✭✭hardtrainer


    I'm guessing the bruising on your delts and traps is a result of heavy squatting. I get that from time to time when doing very heavy squats.

    As for the DOMS, that will resolve itself in a few days. The best thing you can do to speed it up is get as much sleep as possible and gently stretching. Your body has just been shocked by the changes you've made. In a few weeks time you'll be wishing you were still feeling it the same way.


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