DOMS and alternating high rep and low rep lifting

pcastagner
pcastagner Posts: 1,606 Member
in Fitness and Exercise
So this isn't a complaint because I don't mind my DOMS, I'm just asking to see if others share this experience and hoping to find out if this will continue. I also understand DOMS is not a reliable indicator of workout effectiveness.


So about a month and a half ago I went from always going for 6rm to alternating 3rm once a week with aiming for 8-12 reps once a week. I've been doing resistance training seriously since January or so. I do an upper/lower split, working every other day when eating at a deficit and otherwise working four days a week.

Until I started alternating this way, I had been experiencing very little DOMS, at least compared to when I first started. But with this new to me approach, I seem to be experiencing VERY strong soreness especially after 3rm days, probably more than what I felt when I first started. My question for others is: have you experienced the same thing, and if so, did it continue for a long time or did it subside after a certain period of time sticking with the program?


I can't really answer questions about progressing in my lifts, because I am usually without access to a gym and using my TRX. To get to 3rm I just adjust the vector, strap length, or distance from the anchor point. I generally spot myself to finish my 3rm, or if that's impossible I do negatives until failure.


Thanks!

Replies

  • pcastagner
    pcastagner Posts: 1,606 Member
    Bump
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Yes, experienced more DOMS on high weight, low rep work for a specific exercise. And Yes, it goes down in time.
    Certain auxilary exercises give me terrible DOMs until I master them, or then a routine switch will generate them.

    Duration for me is 1-3 days, rarely more. Exercising MORE helps.




    I should exercise more. :grumble: (has DOMS in legs)
  • pcastagner
    pcastagner Posts: 1,606 Member
    Yes, experienced more DOMS on high weight, low rep work for a specific exercise. And Yes, it goes down in time.
    Certain auxilary exercises give me terrible DOMs until I master them, or then a routine switch will generate them.

    Duration for me is 1-3 days, rarely more. Exercising MORE helps.




    I should exercise more. :grumble: (has DOMS in legs)

    Hmmm this schedule alternates though. So you are saying it's entirely due to the 3rm and not the alternation?

    Kinda makes sense I guess. Thanks!
  • EvgeniZyntx
    EvgeniZyntx Posts: 24,208 Member
    Yes, experienced more DOMS on high weight, low rep work for a specific exercise. And Yes, it goes down in time.
    Certain auxilary exercises give me terrible DOMs until I master them, or then a routine switch will generate them.

    Duration for me is 1-3 days, rarely more. Exercising MORE helps.




    I should exercise more. :grumble: (has DOMS in legs)

    Hmmm this schedule alternates though. So you are saying it's entirely due to the 3rm and not the alternation?

    Kinda makes sense I guess. Thanks!

    That would be my guess.

    If DOMS is due to micro-tears and not lactate (as was thought before) then high rep low weight is less likely to cause it (for that exercise)
    Although if you switch and start doing Bulgarians one leg squats at low weights ---> DOMS of steel. (try it :devil: )
  • CarlKRobbo
    CarlKRobbo Posts: 390 Member
    TBH, could be as simple as you've changed up the routine. Your liable to get DOMS on those 3rm days if you've not trained in that range before, so it could be that.

    It could also be the alternation, as I use the same ranges in each workout day - PL lifts are 5-3rm, "Assistance" work is 8-12 reps, Drop sets are 20+ reps

    I certainly get DOMS if I change something up and throw something different into my workouts.

    A few specific things give me DOMS - 20 rep squats, Paused squats, -40KG drop sets

    Either way, the human body takes around 6-8 weeks to adapt, so you should notice it less in a few weeks

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