Dealing with Doms - help
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| rawlifter |  | Dealing with Doms - help | 11-03-2015 @ 14:44 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | At the moment I squat twice a week and deadlift once. All seperate days with at least a day between them. However I still suffer from really bad DOMs specifically in my hamstrings and legs from squatting such that I almost never feel fresh doing deads. Ive tried taking a cold bath after to aid recovery and im not sure this does much. Anyone had this problem and got advice for what to do when upping volume/regularity of training? Im actually sure the soreness from DOMS impedes all my lifts including Bench etc. So advice on what to do and when to do it would be great... | ||
| little_a | | ... | 11-03-2015 @ 14:55 |
 still a devious weightlifting bastard Member 43, 14374 posts | Up the volume, and the frequency. Accept the DOMS, then ignore them. Works for me every time. | ||
| DrD | | ... | 11-03-2015 @ 15:07 |
 #IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | How long have you been training with the higher volume / frequency? what sort of volume are you doing on the big 3 lifts? | ||
| rawlifter | | ... | 11-03-2015 @ 15:11 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Impossible to ignore - my hamstrings/gluets are so sore and tight i can barely squat down my own bodyweight I generally squat mon, dead weds/thurs and squat sat - ive never been FULLY recovered for deads. The last 2 weeks I have added defecit deads very light (140-170kg) after my squats on mon for more volume and to build up but this has absolutely fried me (assuming this and not the squats are responsible) I did this monday and im pretty sure ill still be sore on saturday | ||
| DrD | | ... | 11-03-2015 @ 15:31 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | rawlifter said:Impossible to ignore - my hamstrings/gluets are so sore and tight i can barely squat down my own bodyweight I generally squat mon, dead weds/thurs and squat sat - ive never been FULLY recovered for deads. The last 2 weeks I have added defecit deads very light (140-170kg) after my squats on mon for more volume and to build up but this has absolutely fried me (assuming this and not the squats are responsible) I did this monday and im pretty sure ill still be sore on saturday Might take a bit of time for your body to adjust to higher volume, and new exercise will probably be training things harder than their used to so might take a bit of getting used to. You getting plenty of calories and protein in your diet? Could try reducing weights, dropping volume and then creeping it back up, or just push through. Once your warmed up the DOMS should reduce a bit. Probably just the defecit deads hitting your hamstring hard even though they're relatively light. I'd add the defecit deads to your Sat session if you want to keep them in - so Sat is heavy squats and defecit deads, Monday lighter squats, Wed main deads - so your Monday squat session is going to help get blood through your glutes and hams? If you're eating enough it should get better with time unless you're constantly overreaching and not periodizing your training.  | ||
| rawlifter | | ... | 11-03-2015 @ 16:24 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | DrD said: Might take a bit of time for your body to adjust to higher volume, and new exercise will probably be training things harder than their used to so might take a bit of getting used to. You getting plenty of calories and protein in your diet? Could try reducing weights, dropping volume and then creeping it back up, or just push through. Once your warmed up the DOMS should reduce a bit. Probably just the defecit deads hitting your hamstring hard even though they're relatively light. I'd add the defecit deads to your Sat session if you want to keep them in - so Sat is heavy squats and defecit deads, Monday lighter squats, Wed main deads - so your Monday squat session is going to help get blood through your glutes and hams? If you're eating enough it should get better with time unless you're constantly overreaching and not periodizing your training. 250grams a day? 3500 cals...and I have too much bodyfat lol Some good advice and your right maybe ill move the defecits to Sat I was also thinking along recovery - foam rolling, stretching, etc and when to do it? | ||
| little_a | | ... | 11-03-2015 @ 17:30 |
still a devious weightlifting bastard Member 43, 14374 posts | rawlifter said: I was also thinking along recovery - foam rolling, stretching, etc and when to do it? Do you not stretch at all? Quad and Ham PNF, and a good range of shoulder stretches and RC work. 15-20 minute routine. Every day, after PWO meal/ shake and before big meal. My Mrs has a foam roller. I've only used it as a pugil stick to chase the dogs with, but I believe is equally good for massaging too. My neighbour has cold baths in a wheelie bin outside. Pro's - he's 60, never injured and does iron man comps. Cons - He doesn't recycle and his window frames are rotten because he spends all his money on new bikes. I think if I was getting continuous DOMS from doing the same stuff I would be tempted to see my doctor too, but my doctor is a hottie. | ||
| rawlifter | | ... | 12-03-2015 @ 10:45 |
Member 5584, 304 posts SQ 225, BP 157.5, DL 260642.5 kgs @ 103kgs UnEq | Quad and Ham PNF? | ||
| PhillippeHalter | | ... | 12-03-2015 @ 10:56 |
 Are horror films healthy...? Member 5449, 2203 posts | rawlifter said:Quad and Ham PNF? A posh way of saying... Leg stretches A great way to stretch though PNF... I like long hold too But if you don't stretch at all... Shame on you just do lots | ||
| DrD | | ... | 12-03-2015 @ 12:54 |
#IStandByMillsy Member 4287, 2614 posts SQ 300, BP 310, DL 250860.0 kgs @ 120kgs Eq | rawlifter said: 250grams a day? 3500 cals...and I have too much bodyfat lol Some good advice and your right maybe ill move the defecits to Sat I was also thinking along recovery - foam rolling, stretching, etc and when to do it? protein and cals sound alright. could try doing some stretching and light cardio after deadlift sessions, bit of light cardio on rest days and rolling the bits that hurt. Your body should get used to the volume though | ||
| shanejer | | ... | 12-03-2015 @ 23:02 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | How much volume per session ? | ||
| PhillippeHalter | | ... | 12-03-2015 @ 23:45 |
Are horror films healthy...? Member 5449, 2203 posts | A lady who trains at my gym eats very low carbs... A bit of backround... She is lean, drinks frequently and trains hard She was suffering with severe DOMs I said to increase her carbs and she is suffering less one week later | ||
| little_a | | ... | 13-03-2015 @ 09:35 |
still a devious weightlifting bastard Member 43, 14374 posts | PhillippeHalter said:I said to increase her carbs and she is suffering less one week later Is she fit? | ||
| PhillippeHalter | | ... | 13-03-2015 @ 10:15 |
Are horror films healthy...? Member 5449, 2203 posts | little_a said: Is she fit? very fit. You can smash her... But you see her like four times a week... f**k that | ||
| little_a | | ... | 13-03-2015 @ 14:19 |
still a devious weightlifting bastard Member 43, 14374 posts | PhillippeHalter said: You can smash her... But you see her like four times a week... f**k that lol  | ||