Does the pain of DOMS ever go away

soldiergrl_101

For the past week and a half I have been heavy lifting. But every time I workout the pain is so intense the next day and sometimes the day after that, that I cant even work never mind workout.Does the pain ever stop id like to get in more than 3-4 workouts a week. I lift roughly 90-100lbs with my legs, and roughly 10-55lbs with my arms. also should I be lifting more than that to get tonned or less or is that good.

ninerbuff

For the past week and a half I have been heavy lifting. But every time I workout the pain is so intense the next day and sometimes the day after that, that I cant even work never mind workout.Does the pain ever stop id like to get in more than 3-4 workouts a week. I lift roughly 90-100lbs with my legs, and roughly 10-55lbs with my arms. also should I be lifting more than that to get tonned or less or is that good.

DOMS can lessen, but only if you're consistent.

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gmallan

For some people it goes away completely and in a most people it will lessen and become more managable as you get used to the exercises. It's important to stick to a consistent plan.

I still get pretty bad DOMS 6 months into strength training. Ice, hot baths, massage, anti-inflamatories, foam rolling and stretching will all help to some extent. Adequate rest days are important also

soldiergrl_101

Now you both said keep a consistent routine but most people on here tell me to change up so your routine is not the same because you don't want your body to get complacent?

StArBeLLa87

:drinker: Lol wow my mind was def somewhere else when reading this topic:smokin:

Blocktopus

Hi soldiergrl

By "keep consistent", they probably mean you should stick to your workout plan, rather than taking days off or just training when you feel like it. "Change things up" is what you should do in a few weeks or months, when your workout plan is no longer working for you (eg you're not increasing the weight you lift, or you're not achieving your goals)

If you're doing a whole-body weight routine, and lifting heavy (sounds like you are), then 3 days per week of lifting should be enough, and you will NEED a rest day in between each workout day.

If you keep going 3 days per week every week, DOMS should go away very soon. It might come back when you do a new exercise, but the stuff you're doing regularly should stop giving you DOMS. You need a rest day after a full-body workout, but if you still have DOMS the day after that, going back to the gym and working through it should train your body to not get DOMS for so long (apparently. I didn't believe it, but it happened to me)

astronomicals

are you always doing different exercises? any time i do something i havent done in a while it gives me doms... stick to the program. Are you even on a program?

your post demonstrates that you dont have the knowhow (most dont) to formulate your own workout plan... 3 days a week [lifting] is plenty if youre doing what you should be doing.

soldiergrl_101

I'm just trying to target all my muscles I don't have any specific plan:

When I do legs, I do: leg curls, suats, lunges, leg press, shoulder suats. roughly 90lbs

When I do arms I do: Chess Press, triceps pulls, free weights, row, pull down, pull ups. anywhere from 10lbs-55

Then I do cardio of some sort 2 days a week such as running or swimming and I do sit-ups every day

astronomicals

Id guess you may be going too light and doing too many reps. Essentially doing a pump workout. Some people love that burning feeling. I don't. It definitely leaves you feeling more beat up.

I suggest you make a plan. If you dont have a proper progression, all you're really doing is just beating yourself up and getting very little actual progress. If you dont understand what to do when a lift's progression stalls, you'll be stuck making no progress for an undetermined amount of time. Probably forever. Theres a word for this type of training. F##karounditis.

SoulEater7

I find that the more often you train, the less you will suffer from it.

It's annoying for me though to the point where if I don't get it, I think "didn't I train hard enough" but the truth is you will not always experience DOMS unless you really shock your muscles or have a break in between your training.

It depends on how often you are training the muscles, if you are isolating muscles and training them once a week, you will have more chance of DOMS.

If you do a full body workout, 3-5 day split then you will most probably stop having doms.

My advice would be stick to a program, depending on how often you can go of course.

For myself it's a 4 day split

Mon: Chest & Triceps
Tuesday: Legs
Wednesday: Rest
Thursday: Shoulders
Friday: Rest
Saturday: Back & Biceps
Sunday: Rest

This gives me enough time to cover and the DOMS is minimal.

Common Myths for DOMS recovery are Stretching, Cold Baths, Warming up, these work for some people but I find training more frequently helps me.

63lab

Delovelybella,snap!

patrickfish7

The only thing I would add to this, aside from the good advice here already is there is scientific evidence through research that exercising with DOMS can help to combat poor recovery times. Usually DOMS points to poor physiological adaptation ie you're not used to the ROM, resistance level etc. I tend to use products to help this recovery such as protein isolates, BCAAs etc etc (I could go on). Don't worry about DOMS, embrace it. Don't forget that weight training narrows the borders between pain and injury. But all the advice in the world can't tell you how you feel; only your body can tell you that.

froeschli

i had pretty bad doms at first. it would last up to 4 days. a pre- and post- workout protein shake, and most of all, a proper warmup seemed to help a fair bit (only have it for a day now, but i am able to run on that day). I'm nearly done with NROL4W phase 1 - so about 5 weeks into lifting.

alliebeth88

20-30 minutes of light cardio after my lifts generally helps reduce muscle pain, for me at least. I do compound lifts 3x per week and usually add in 2-3 accessory lifts as well.

_Danno_

DOMS does lessen as your body gets used to lifting and you'll find that if you don't get DOMS after a good session you'll be gutted lol

wswilliams67

I've found the best way to get rid of DOMS is BCAA's, foam rolling, and keep moving. You have to repair the muscle fibers, massage out any knots and keep them flexible.