[quote]Consul wrote:
[quote]gregron wrote:
On a serious note, soreness the day after lifting doesn’t mean tat you got a great workout.
If you feel the muscle working throughout the movement and its growing then who cares about DOMS? [/quote]
x2[/quote]
x3.
I get DOMS when I putz around with my workout nutrition (skip it, mis-time it, or change the mixture). The goal should be results, not soreness.
DOMS are a beginners sign. Looking for them is a waste of your time.
If you still want them here is a sure way.
Do 10 reps full range squats 20 sec. each rep(go real light or you will miss)run to back extension or get wheeled there, same formula with 25 pounds hold on your chest, get spooned and wheeled to GHR repeat formula.
In 2 months i will accept your thank you very much post or remember that you gave it a good try.
[quote]alternate wrote:
How to get DOMS in your ass?[/quote]
Get married…then you’re guaranteed to have a constant pain in your ass!
What gave me doms was using one of those horizontal leg press with a weight stack and set the seat to go as deep as possible do sets one leg at a time and start each rep from a deadstop, go heavy on these then do a high rep set, that should do the trick
[quote]Vagina Whisperer wrote:
[quote]alternate wrote:
How to get DOMS in your ass?[/quote]
Get married…then you’re guaranteed to have a constant pain in your ass![/quote]
Touché
[quote]rds63799 wrote:
[quote]Ct. Rockula wrote:
DOMS are sought after by people who just like flexing and playing with the sore spot.
[/quote]
c’mon, we all secretly like doing that…[/quote]
There are no DOMS with FST7. Ever.
well the bottle is already tapered, but that is pretty expensive champagne for this fetish, don’t you think?
[quote]paulieserafini wrote:
[quote]DSSG wrote:
[quote]paulieserafini wrote:
I get intense ass doms from deep narrow squating, with that being said I hate this. I want an impressive squat but I do not want a big ass. Why would anyone specifically want hypertrophy in their ass unless the planned on competing?[/quote]
I do, along with hypertrophy in my back, (erectors, lats, rhomboids, middle, lower, upper trapezius, everything), hamstrings, quads, and obliques…[/quote]
You don’t want a big ass. You think you want a big ass, but you really don’t want a big ass.[/quote]
I could not be more positive that I want a big ass.
Walking lunges at 3’.
[quote]Vagina Whisperer wrote:
[quote]alternate wrote:
How to get DOMS in your ass?[/quote]
Get married…then you’re guaranteed to have a constant pain in your ass![/quote]
Classy, I was going to make a prison reference.
So, are walking lunges better than reverse lunges for ass DOMS?
And should you only lunge with one leg to fatigue it, then repeat with the other?
[quote]knotginuwhine wrote:
[quote]paulieserafini wrote:
[quote]DSSG wrote:
[quote]paulieserafini wrote:
I get intense ass doms from deep narrow squating, with that being said I hate this. I want an impressive squat but I do not want a big ass. Why would anyone specifically want hypertrophy in their ass unless the planned on competing?[/quote]
I do, along with hypertrophy in my back, (erectors, lats, rhomboids, middle, lower, upper trapezius, everything), hamstrings, quads, and obliques…[/quote]
You don’t want a big ass. You think you want a big ass, but you really don’t want a big ass.[/quote]
I could not be more positive that I want a big ass.
Walking lunges at 3’.
[/quote]
God bless Brazil
The only thing i love from Brazil is her and Edu Correa.
With the large muscles of the lower body, volume+supersets is the most reliable method to induce DOMS:
Prefatigue with isolation; use only exercises you have mastered; I recommend eg hip thrusters, start with a ten second hold at the top, flexing your glutes ahap
[10-15 reps]
followed immediately by
weighted reverse lunges; go full range, your body should lean forward a bit when at the bottom to stretch the glutes
[20 reps - for 10 each leg]
followed immediately by
a hip extension movement which heavily involves the posterior chain and which you can do full range with good technique; A-T-G Squats, Zerchers, Sumo Deads
[5-10 reps]
after doing 6 sets of these, you can finish by practising consecutive explosive jumps - if you have the space.
It’s essentially this exercise, but jumps should be bigger, with less pause between jumps. Go atg!
Just do it faster and it’ll fall into place.
2,3 sets a 6-8 jumps suffice.
Each rep, flex the glutes hard - think of a prison shower scenario if you need motivation.
And no, it’s not weird, after all, you WILL walk funny the next day!
All you guys who say your ass gets sore from walking lunges - is your back leg staying entirely straight (like you’re doing the splits) even when you’ve sunk the lowest into your lunge? Apparently, only doing it that way lets your femur go below parallel, thus involving the glutes in the movement - otherwise it’s basically all quad…
But few people have the hip flexor flexibility to do it…
[quote]kaisermetal wrote:
The only thing i love from Brazil is her and Edu Correa.[/quote]
Who said anything about love 
…aaand time for the thread derail…
[quote]alternate wrote:
All you guys who say your ass gets sore from walking lunges - is your back leg staying entirely straight (like you’re doing the splits) even when you’ve sunk the lowest into your lunge? Apparently, only doing it that way lets your femur go below parallel, thus involving the glutes in the movement - otherwise it’s basically all quad…
But few people have the hip flexor flexibility to do it…[/quote]
Screw “normal” lunges.
Reverse lunges with a short to medium stride ftw, you should even bend your torso a bit forward to engage the ass better.
I did the walking lunges last night. I did them to exhaustion cuz they’re a lot harder than I thought they’d be even with the light weight I was using. Used a barbell in zercher grip, and I got 3 sets of 20 strides.
When doing it I noticed that my quads were getting tired more than my glutes. This is even when holding the torso very upright and taking the longest strides I could possibly do.
This morning there is a slight soreness in my ass, but nowhere near what I want it to be. My quads are not sore at all, however. Then again, they never get sore and have still grown.
Is there anything I can do to modify the lunge to make my ass extremely painful the next day? I don’t wanna be able to sit down…
Duh.
Don’t do walking lunges. That’s a quad movement.
You want to exhaust ass, right?
Read my big post. Apply.
Your cheeks will feel raped properly.
Schwarzfahrer, thanks, but you’re saying do reverse lunges with a shortish stride…
Everyone else says that shortish stride = quad emphasis, and longish stride = glute emphasis…
weighted reverse lunges with short stride and slight torso bending =! normal lunges with short stride.
Look at the mechanics. Very different exercise.
Just make sure to prefatigue/activate with these thrusters
in a tripleset, you obviously need no monsterweight; roughly estimated, use your bodyweight as extra weight.
If you’ve never done these, setup is easypeasy, start with half your bodyweight on the barbell.
Legs not too far apart, nor too narrow.
Enjoy your asscramps.