Nothing to minimize DOMS, but to mitigate them I do my 20 minute recovery workout on the rower once a week. I strategically stage this workout the day before my deadlift workout, to give me a chance of doing well there. After the deadlift workout, I’m pretty shot for the next few days.
Outside of DOMs, to help mitigate flat out pain in my SI joint area, I’ve really seen some benefit to daily bodyweight reverse hypers. I started throwing them in alongside my chins, so I’m getting them done 3x day. Just 15 reps, but REALLY focusing on muscle contraction and lockout to get blood into my back. Seems to really be going a long way.
Stan Efferding is big on the recumbent bike as well for 10 minute workouts, similar to the 10 minute walk.
I guess I could say I eat a non-inflammatory diet to help with DOMS. I know you’re a fan of chili, but I’m not sure if you include beans with your recipe. If so, it may be worth coming off them for a few weeks or so and see if it helps. Legumes, especially over a sustained period, can be an issue.
Right now, if I good night’s sleep that seems to minimize my DOMS. Also, when we have warm non-windy days (What is it with the wind?), I sit in the sun. That seems to help as well. I do not eat a lot of protein shakes (drink I guess), but I do drink a lot of whole milk. Pasteurized. There was a time, ten years ago +/-, when a workout made me feel like I had been in an auto accident. I could not recover between sessions. I cut way back and did Super Slow once a week. I used Nautilus Nitro to facilitate my workouts. I still got sore as Hell, but after a week I was recovered enough to do another session. I did not see muscle growth, but I did make strength gains. I kicked using cholesterol meds and eventually the unmanageable DOMS went away. To be frank, I feared my workouts due to the pain they caused. I even told my doctors, they just looked at me funny.
Alternatively, motion is healing. I’m never more sore than after spending all day at my desk. I’ve taken to doing a 5 minute little mobility routine in the morning that just gets my body to move into positions it won’t during the work day. Also a fan of cardio to remove DOMS. Even just 15 minutes of bike or treadmill incline walk. Bit of increased blood flow helps the lower body feel better.
Bonus points if you use a rowing machine, because i feel that forces the most reps of large ROM of any cardio that I do
We have 3 different reverse hyper machines in the gym and I was talking to one of the owners about them the other day. He was saying that they were probably the best machine in their for health and no one uses them. I did add a few sets to my deadlift day but probably could add them to the end of every session.
I think your recommendation of a recovery work out it the way to go. Its just when you can barely walk or sit on the toilet doing a movement session is not exactly enticing. I still walk the dog every morning for 30-40 mins and that helps, but you are right and I need to do more.
I do include 1 can of red kidney beans in my chilli. I guess I could make it without but usually include these for the fibre. Thoughts on a good substitution ?
Not chilli, but this recipe I have made some variants of and in includes grated zucchini and carrot which just disappears into nothing - could try that?
>Phytohaemagglutinin is found in many beans, but the level varies among different species of beans. The concentration of phytohaemagglutinin is the highest in red kidney beans (Phaseolus vulgaris)
I ended up doing this. I spend the day today digging a 3m drainage trench to fit a new storm water pipe. Body is not used to manual labour so I was pretty sore after. Has a nice hot bath and decided to train on Thursday.
I know you didn’t ask me, but I know things that helped my DOMs is increasing frequency of leg workouts. The second leg day a week doesn’t even really need to be that intense, just add some accessory work that you do on your “leg” to another day through the week.
Don’t make huge changes without adjusting to the volume. Things that caused me unexpected DOMs are changes in volume, intensity, or different movements than normal. Don’t go crush something that is a change without building up and adapting to it with prior workouts.
This isn’t your normal training, this is Volume training! High reps, where you’re breathing heavy and sweating use up all the glycogen in your muscles.
This “emptiness” makes you feel sore. Try some extra carbs after your workouts to refill and replenish your sore muscles.
This works and is normally something i would do. I was just so sore last week there was no way I could do much more than walk the dog.
This is what caused it. I went from little to no squatting for 2 weeks to high volume squats and split squats in the same session. I know better really but it is a lesson I have re learnt many times over.
I had not really looked at it this way. But this makes me happy as I get to eat more.
I’ve recently started sprinting again and I reckon that gives me the worst doms of all
I was thinking about it and Doms, to me, is a combination of pain + stiffness. Once I get nice and warm the stiffness is sort of dealt with and the pain is just mental
Deadlift - 4 sets of 6
Bar x 10
60 x 5
100 x 3
140 x 2 doh no straps, grip was ok
150 x 6 x 4 sets (330 lbs) - RPE 5, 4, 4, 4
No belt, back felt really solid even after all the trench digging yesterday. Happy with this.
SS
Hamstring curls
22.5KG - 4 sets of 12
Overhead press barbell strict - 3 - 30 reps.
50KG - (110’lbs) 12, 12, 12
SS
Pull ups
Bw - 7, 7, 7
Puffing hard. Big pump. Press was solid happy with this, more to come.
Lat raises front, side and rear giant set
10KG - 3 sets 10
Upper body pump was uncomfortable after these. Swole city.
tricep overhead Swiss bar - 3 sets - 30
30KG - 17, 15,
Solid rep, triceps were cooked
Reverse hyper
Some reps - didn’t count
That was Wednesday’s session on a Thursday and it felt really good.
