Lifting and DOMS question....
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I've looked on this site and googled my question and can't find the answer to my question anywhere. So, I did my first deadlifts and squats on Friday and I've been really sore all yesterday and today. And I mean REALLY sore like I'm struggling to sit, stand, walk stairs. I think I'll just be doing them once a week to start with as I'll probably need a few more days to recover.
So, next time I do my squats and deadlifts do I stick with the same weight as last time or should I increase the weight slightly. Really not enjoying feeling as sore as this but if it's better to just push the pain I will :huh:
Doing the exercises in question less often will only increase the pain of Doms, so don't do that. Try light cardio and bodyweight squats to help your muscles adapt quicker.
Here's a fairly good run down of what Doms is and what you can do about it;
http://www.todayifoundout.com/index.php/2010/08/what-causes-muscle-soreness-after-exercising-note-its-not-lactic-acid/
You beat me to it, almost posted a very similar article.0 -
Love DOMS! Makes me feel accomplished... Anyway this is not about me!
Should you go heavier? Depends on your form. If that was your first time ever lifting, them perhaps stick to the same weight, be kind to your body and increase on your third session.. Or increase on your third set next time you lift and see how you do. Increase in small increments. Remember form is key to avoiding injuring and working the targeted muscle(s) during your lifting session.
DOMS relief - sometimes a little cardio helps relieve the symptoms or some Advil. Otherwise, time will take care of it.
Welcome to lifting! Have fun0 -
learn to foam roll.
I'm not sure about the inflammation but, from personal experience, it definitely helps with the stiffness and pain, especially going into a workout.
I'm not sure the lifting itself doesn't have the same effect, but those first few lifts are a lot less painful if I've taken a little time to use the foam roller beforehand, and that lets me focus on my form rather than focusing on the pain.
A.C.E. Certified Personal and Group Fitness Trainer
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Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
learn to foam roll.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition
in my own personal experience, foam rolling before a work out is a great warm up and a great way to reduce tightness in the muscles. it can also be done post work out to relieve any tightness.
A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition0 -
I find that making sure I get a lot of protein the day of and the next day helps the most with DOMS.
Stretching is ehhh for me. Doesn't help, but doesn't hurt either. The foam roller just hurts though :-P0 -
thanks0
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Just about any type of activity that's gets blood flowing to the area will help to relieve pain and stiffness. I'm just addressing that foam rolling doesn't help with the actual recovery and reduction of inflammation from DOMS.
Probably true, but foam rolling doesn't wear me out like a jog around the block or a bunch of jumping jacks right before lifting might. ;-)0 -
Just work through DOMS. I get DOMS all the time! No matter if I increase my protein intake, if I stretch or if I foam roll. Think of the pain as muscle growth. Haha let's wobble together!0
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