whether it’s through supps or stretching or whatever.
I find drinking bcaa`s inta and post workout works very well. I use 20 grams for each with 70 grams of dextrose. Stretching before bed has always made a big difference as well. And by stretching I mean hold the stretches for a long time, especially on hamstrings, quads, glutes and calves. Foam rollers are great too!
I find that stretching after a leg workout gives me crazy DOMS.
Flameout and Curcumin 500 4-6 caps will do wonders, along with not stretching afterwards
I’ve noticed that if you don’t lift, you don’t get DOMS… craziest shit.
Sorry, somebody had to be an ass.
Best way to minimize doms is to stop doing whatever is causing the doms. Or else you could just try a straw and suck it up.
[quote]cowpaddi wrote:
Or else you could just try a straw and suck it up.[/quote]
Full of win.
Seriously though, I can’t remember the last time I had what you’d call DOMS.
It’s beginner shit, you get past it. After that it’s just soreness and that comes with the territory. I do, however, notice a very definitive link between protein intake and how sore I am the next day.
Eat, Stretch, Sleep, Foam Roll
Are things that decrease DOMS
Frequncy should do the trick. If you kill each bodypart one a week, you will have crazy doms no matter what. When i was properly conditioned, i could do tabata front squats 3-4 times a week without DOMS, even though a single session usually cripples you for days.
I would like to someday have a all out leg day and only stretch one part of the body. That would clear up any confusion about stretching and DOMS.
[quote]AceRock wrote:
I’ve noticed that if you don’t lift, you don’t get DOMS… craziest shit.
Sorry, somebody had to be an ass.[/quote]
Damn, you beat me to it.
But really, if you stay consistent and stick with what you’re doing for a long time, eventually soreness becomes somewhat of an enigma until you change things up a bit.
I still get a little sore after chest day and back day, but that’s about the extent of it.
I hate to boil it down to a supplement, but Anaconda.
Seriously.
[quote]Ghost22 wrote:
[quote]cowpaddi wrote:
Or else you could just try a straw and suck it up.[/quote]
Full of win.
Seriously though, I can’t remember the last time I had what you’d call DOMS.
It’s beginner shit, you get past it. After that it’s just soreness and that comes with the territory. I do, however, notice a very definitive link between protein intake and how sore I am the next day. [/quote]
I disagree. It is not simply experienced by beginners. Push yourself hard enough, or add 25-45 pounds to what your currently finishing at, and I guarantee DOMS will find you.
DOMS is caused by the breakdown of muscle fibers, so as long as your pushing yourself, your going to experience it. If your not experiencing it, your not increasing your weights as much you could be.
Eating right, short stretching, and rolling are the best ways to get rid of the pain. Food, however, is the single most important solution as you are providing your body with a means of repairing the muscle fibers (which are causing the soreness).
Depends on the body part. For an example after a heavy leg workout the next day I do some repeated BW work (prisoner squats, some one leg pistols, etc) Find that flushes the lactic acid out a bit.
Best though is contrast showers (hot cold hot cold) right after the workout helps as well.
Some people who have access to them take ice baths or massage right after their lifting sessions.
Another poster said frequency; that would also help in terms of sucking it up. You’ll eventually get used to it.
Along with what else was already stated, here are my opinions on how to handle/subdue DOMS that have worked well with the athletes I have and currently work with.
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Stay well hydrated! Hydration will help keep muscles at their proper elasticity. The more “stiff” the muscle gets, the greater sensation of DOMS.
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Foam Roll - I am a big fan of foam rolling. Some respond well to foam rolling immediately after, some respond better to do it the next day. I personally have found that it is more painful to foam roll that particular body part the next day, but it is worth the pain as it pays dividens in reducing DOMS.
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Ice Baths or Contrast Baths - Again, personal preference on whether to do ice or contrast. I personally will do strictly ice baths (about 10-15 minutes) immediately after intense training sessions. If you are going to do contrast, i recommend starting 3-4 minutes of cold, then switching hot for 1 minute, cold for 1 minute, and making sure to end with cold.
As far as stretching goes, I have seen mixed results. For some they feel it makes the DOMS worse, for others it helps tremendously. Just have to find out which one you are.
Hope this helps.
-LH
A single dose of astaxanthin taken before and after lifting does wonders.
Being on a gaining or mass phase has helped me in the past few years. Only when I’m cutting or maintaining do I get much soreness.
Doing a heavy squat day whilst cutting, I might as well rent a fucking wheel chair for the rest of the week.
However, I haven’t ‘cut’ since 2008 so I’m feeling good.
Don’t get me wrong, I still get a bit of soreness from time to time. But I have the aforementioned ‘straw’ that I utilize to its’ fullest.
EMS (electrical muscle stimulaton) on a light setting is good too. Ice is amazing.
Foam rolling seems more long term.
Proper programming ought to avoid severe DOMS most the time. When you change exercise, you will ge
generally experience more soreness for the first few sessions.
i’m a college athlete at the D1 level, and i’ve found that stretching and foam rolling immediately after lifting can work wonders for flexibility and even strength.
As for soreness though I’d say stay very well hydrated and get good sleep EVERY NIGHT… you gotta appreciate that sore feeling after a heavy lift. I take Biotest Surge Recovery and i think it’s amazing but there isn’t a magic formula in any supplement that prevents soreness or whatever.
Everyone is so quick to grab a bottle and take something nowadays…
[quote]JHerm21 wrote:
i’m a college athlete at the D1 level, and i’ve found that stretching and foam rolling immediately after lifting can work wonders for flexibility and even strength.
As for soreness though I’d say stay very well hydrated and get good sleep EVERY NIGHT… you gotta appreciate that sore feeling after a heavy lift. I take Biotest Surge Recovery and i think it’s amazing but there isn’t a magic formula in any supplement that prevents soreness or whatever.
Everyone is so quick to grab a bottle and take something nowadays…[/quote]
Wait you mean this one pill won’t make everything better while making my muscles grow and making me more attractive to the opposite sex?
I know for a fact that DOMS is definitely NOT a beginner only issue. Try changing or tweaking what you already do and I am certain you’ll experience that “good” pain again. I believe that peri-w/o BCAAS and glutamine during and after help recovery. Also, for me, 10-15 minutes in the sauna with light stretching also helps. The coup de grace for DOMS is plenty of rest/sleep. Nuf said.
800 mg of ibuprofen. Seriously!