DOM's - Considerations?

Supercell

I just started doing weights, plan on doing it every second day and cardio days in between.

The programme i've started doing is as below with 3 sets of 12 to failure :-

1. Bench press with dumbbells
2. Dumbbell side lateral raise
3. One arm dumbbell row
4. Dumbbell extension behind head
5. Dumbbell Bicep curl
6. Leg extension or lunge
7. Standing calf raise
8. Lying leg curl
9. Crunches

One or two of you might recognise the above
I plan on doing that for a couple of months until I get a bit stronger then start concentrating on splits instead of whole body.

Not to put to fine a point on it, I've dom's that are murderous and getting worse by the hour.

In the the long distant past I remember starting out its always so, that as strength comes the doms are less and less delayed , even to the point where I could make it hurt in the gym but the pain would fade away afterwards instead of growing by the hour for another 36 hours.

Anyhow, enough of the sissy whining.

Anything I should be careful about when hitting the weights tomorrow night?, I know for sure I'm going to be a tender as hell still. I'm very concerned that being a fat bar steward that the risk of injury is high when I'm so weak and just want to do it right and get strong.

hunnymonster

I'm no expert but I hit the weights heavy on Tuesday night after 6 weeks of very little resistance work in the run up to a race. I can barely walk and couldn't wash my hair properly this morning as my arms will not go up!!! Normal enough I think. I tend not to go to gym again until soreness dies down. I lift crap anyway with sore muscles so what's the point. I do get a bit of cardio in so as to get the blood flowing. Sorry, I'm no advice but thought it might help to know someone else is feeling the same.

BTW, the sports physiologists tell me DOMS can get worse for up to 72 hours.

Hanley

The problem is you're going to failure. It's the absolute best way to bring on the DOMS, but not neccessarily the best way to increase strength or size in my opinion and experience.

CarrickD

Hanley wrote: »

The problem is you're going to failure. It's the absolute best way to bring on the DOMS, but not neccessarily the best way to increase strength or size in my opinion and experience.

I always thought the harder you trained the more results you should expect. Should I be taking it easier and only lashing out the number of reps what I can do comfortably?

I always get DOMS, especially on the Chest.

WHIP IT!

hunnymonster wrote: »

I'm no expert but I hit the weights heavy on Tuesday night after 6 weeks of very little resistance work in the run up to a race. I can barely walk and couldn't wash my hair properly this morning as my arms will not go up!!! Normal enough I think. I tend not to go to gym again until soreness dies down. I lift crap anyway with sore muscles so what's the point. I do get a bit of cardio in so as to get the blood flowing. Sorry, I'm no advice but thought it might help to know someone else is feeling the same.

BTW, the sports physiologists tell me DOMS can get worse for up to 72 hours.

Sorry for laughing, but I feel your pain... I almost drove into a ditch one day cos my damn DOM-infested arms couldn't turn the sterring wheel quick enough!

They're a killer, but they do become far more manageable I find, the more you become used to regular hard workouts...

Vegeta

The only place i get the DOMs is my legs and even they are always mild.

to the op, get some blood flowing through those limbs and doing weights actually stimulates repair so do your weights as normal but just make sure you're warm

dylbert

When I started lifting I would be in agony for days after. I still get DOM's now and again but not near as bad, they actually make me feel good as I know I have really pushed myself and am improving my strength. I found that if I am still in pain the next day I go for a swim to loosen up and get the blood to my muscles, really helps.

Supercell

Jaysus I thought they were only going to be a 36 hourish thing...suffice it to say hunneymonster is correct..they can last longer.

I can barely fuppin move this morning, the only damn things that don't hurt when I move are my eyelids!
Tomorrow is going to be a whole new world of pain no doubt after tonights workout.
Dom's are good right?, my muscles are experiencing growing pains here hopefully.

to the op, get some blood flowing through those limbs and doing weights actually stimulates repair so do your weights as normal but just make sure you're warm

Thanks, I'll definatly take it slow at the start and warm up carefully this evening

hunnymonster

I'm starting to feel better today & I have clean hair . Did a couple of hours on the bike this morning and a swim and weights tonight. Don't ya just love down season!!!

Vegeta

They are satisfying though aint they

Degsy

I go to failure on every set and i ALLWAYS get DOMS,Hanley is i doing it wrong,bearing in mind my goals of awesome size and brute strength?

FutureGuy

What's DOMs precious?

Colm_OReilly

http://en.wikipedia.org/wiki/DOMS

I go to failure on every set and i ALLWAYS get DOMS,Hanley is i doing it wrong,bearing in mind my goals of awesome size and brute strength?

I would imagine so, as your probably verging into a catabolic state if you're constantly sore. May I ask is your performance plateauing/declining. If so, then do a 50% week.

Is anyone going to comment on the atrocity of the weights routine in the OP?

pwd

I think you just did

Degsy

Colm_OReilly wrote: »

http://en.wikipedia.org/wiki/DOMS



I would imagine so, as your probably verging into a catabolic state if you're constantly sore. May I ask is your performance plateauing/declining. If so, then do a 50% week.

Is anyone going to comment on the atrocity of the weights routine in the OP?

Never thought about it like that.No,tbh my progress is proceeeding apace,stuck on bench for the last while though i intend to break the deadlock soon.Part of the reason i get DOMS is i like to use drop sets,particularly with chest,back and shoulders.I did back and traps yesterday and i'm aching now.I may cut back a little and see what occurs.

Supercell

Colm_OReilly wrote: »

Is anyone going to comment on the atrocity of the weights routine in the OP?

I got it directly from Tom Venuto's "Burn the Fat Feed The Muscle" (http://www.burnthefat.com/) , it certainly seems to work out hard most of the major muscles.
What would you improve baring in mind I do this at home (nearest gym is a fair distance away)? I have an Olympic weight set with dumbbells and barbell. Hoops and chinup bars are not really possible due to space considerations.

CarrickD

Colm_OReilly wrote: »

http://en.wikipedia.org/wiki/DOMS



I would imagine so, as your probably verging into a catabolic state if you're constantly sore. May I ask is your performance plateauing/declining. If so, then do a 50% week.

I do be sore for 3-4 days after chest workout and i've been stuck for what seems like forever on my bench press. What do you mean by 50% week?