Constant DOMS

gothicbees

Hi!
I've been exercising and lifting weights regularly for a little over a year now. I am recovering from an eating disorder and have been struggling to put on weight for months now. I've noticed that i have been experiencing extreme DOMS, even more so than when I was over-exercising and restricting in the depths of my ED. It was suggested I decrease my training intensity and frequency but even with just 2 weight lifting sessions/1 HIIT session a week and walking/stretching, I feel like I am more sore than ever. Any thoughts/advice on how to get my muscles to recover and grow faster?

TavistockToad

Are you eating in a surplus?

How much protein?

gothicbees

I am eating much more than before and I am unsure about protein since I am trying to not count calories.

TavistockToad

gothicbees wrote: »

I am eating much more than before and I am unsure about protein since I am trying to not count calories.

Does your treatment team know you're on a calorie counting website?

jemhh

What are you doing during your weightlifting sessions (e.g., exercises, #sets & reps, etc.)?

I'm asking because, in general, working muscles more often *within reason* can help decrease DOMS. For example, many people who do legs once a week squawk about it hurting and then find that doing it twice a week helps.

gothicbees

My current routine is:
MON- Lower Body: 3 sets of 8 squats, 3 sets of 10 for lunges, deadlifts, a glute exercise like hip thrusts, calves
TUE- rest or walk
WED- Upper Body: 3 sets of 10 exercises for back, chest, shoulders, biceps, triceps
THU- rest or walk
FRI- cardio/core (I usually just do a fitnessblender video at home)
SAT- rest
SUN- rest

RoxieDawn

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gothicbees wrote: »

My current routine is:
MON- Lower Body: 3 sets of 8 squats, 3 sets of 10 for lunges, deadlifts, a glute exercise like hip thrusts, calves
TUE- rest or walk
WED- Upper Body: 3 sets of 10 exercises for back, chest, shoulders, biceps, triceps
THU- rest or walk
FRI- cardio/core (I usually just do a fitnessblender video at home)
SAT- rest
SUN- rest

I might change to 2 total body workouts..

Cherimoose

A full-body workout done 2 or 3 times a week produces less soreness. Stick with one of the proven plans mentioned here often (Stronglifts, NROLFW, etc).

Keep your joints moving on your non-lifting days. Being sedentary can increase soreness.

mreichard

Your program seems moderate. I would take a week off lifting (walk or something instead) and see if you still have soreness. There could be something else going on.

jemhh

RoxieDawn wrote: »

.

gothicbees wrote: »

My current routine is:
MON- Lower Body: 3 sets of 8 squats, 3 sets of 10 for lunges, deadlifts, a glute exercise like hip thrusts, calves
TUE- rest or walk
WED- Upper Body: 3 sets of 10 exercises for back, chest, shoulders, biceps, triceps
THU- rest or walk
FRI- cardio/core (I usually just do a fitnessblender video at home)
SAT- rest
SUN- rest

I might change to 2 total body workouts..

Agreed.

gearhead426hemi

I agree with a lot of other comments about more often full-body workouts. The other thing is a proper diet can help with DOMS. Eating things like bananas and high protein foods wont cure it all but does help. I think there is like a 45 minute window or something like that post workout to get carbs and protein in your system to help with DOMS.

Hamsibian

gothicbees wrote: »

I am eating much more than before and I am unsure about protein since I am trying to not count calories.

But are you eating at a surplus? You were told to decrease your training, but what were you told in regards to your diet?