Serious doms
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louisemallett241296
Posts: 19 Member
I did a brutal whole body workout yesterday, and I’m feeling it today.. arms, abs and legs are so so sore!
I am supposed to be going to the gym tonight, what should I do? As obviously I won’t have the strength to do much with serious doms.. would a rest day be better or some light cardio?
I am supposed to be going to the gym tonight, what should I do? As obviously I won’t have the strength to do much with serious doms.. would a rest day be better or some light cardio?
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Replies
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Light cardio
Yoga
Stretching0 -
Go for a walk and stretch. That will help get the lactic acid out of your muscles.0
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If you did a full body workout yesterday, what did you plan on doing at the gym today? Hopefully not weights, as you should wait at least 48 hours between working the same muscle group.6
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Drink some water, get moving, suck it up.
For the record, "brutal whole body workout" means different things to different people.3 -
if I get DOMS I'll stick to light cardio and some stretching the next day0
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I'd just take a dsy off and rest.0
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Light cardio0
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As others said, maybe do some light cardio. If your DOMS are so bad that you can't get an adequate lifting session it, I definitely would not do it.
@erickirb for most full body programs I agree, but some programs like Strong Curves have you working the same muscles on consecutive days (ex. A,B, rest, A,C rest). Obviously it is intelligently written and you aren't maxing out the day before.0 -
If you did a full body workout yesterday, what did you plan on doing at the gym today? Hopefully not weights, as you should wait at least 48 hours between working the same muscle group.
It is a min of 72 hours between working the same muscle group not 48. Also if the muscle is still sore don't work it yet. Do cardio, foam rolling or some stretching.10 -
If you did a full body workout yesterday, what did you plan on doing at the gym today? Hopefully not weights, as you should wait at least 48 hours between working the same muscle group.
It is a min of 72 hours between working the same muscle group not 48. Also if the muscle is still sore don't work it yet. Do cardio, foam rolling or some stretching.
72 hours? Where did you hear this.. how would you even run a standard full body program?3 -
If you did a full body workout yesterday, what did you plan on doing at the gym today? Hopefully not weights, as you should wait at least 48 hours between working the same muscle group.
It is a min of 72 hours between working the same muscle group not 48. Also if the muscle is still sore don't work it yet. Do cardio, foam rolling or some stretching.
The cure for DOMS isn't rest, it's work. And it entirely depends on goals and intensity and rest. Professional(Olympic) athletes often train every day at different intensities even across the same muscle groups. It's all about programming.
And it's neither 48 nor 72 hours, it's 2 full sleep cycles, which can be as little as 33-34 hours.6 -
stanmann571 wrote: »If you did a full body workout yesterday, what did you plan on doing at the gym today? Hopefully not weights, as you should wait at least 48 hours between working the same muscle group.
It is a min of 72 hours between working the same muscle group not 48. Also if the muscle is still sore don't work it yet. Do cardio, foam rolling or some stretching.
The cure for DOMS isn't rest, it's work. And it entirely depends on goals and intensity and rest. Professional(Olympic) athletes often train every day at different intensities even across the same muscle groups. It's all about programming.
And it's neither 48 nor 72 hours, it's 2 full sleep cycles, which can be as little as 33-34 hours.
2 full sleep cycles instead of 48 hours? Awesome! I lift late on Thursday evenings (9-10pm); I'd much rather do my weekend session on a Saturday afternoon than wait till Sunday
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Don't stop moving....it will only be worse if you lay about, stay lightly active...what ever that means for you. I have a Zumba class the evening after my hardest workout. My sore muscles feel better after the class.
On days I feel like I have Trex arms or Im walking like the tin man I take an Epson salt bath...it helps me but this may just all be in my mind.3 -
stanmann571 wrote: »If you did a full body workout yesterday, what did you plan on doing at the gym today? Hopefully not weights, as you should wait at least 48 hours between working the same muscle group.
It is a min of 72 hours between working the same muscle group not 48. Also if the muscle is still sore don't work it yet. Do cardio, foam rolling or some stretching.
The cure for DOMS isn't rest, it's work. And it entirely depends on goals and intensity and rest. Professional(Olympic) athletes often train every day at different intensities even across the same muscle groups. It's all about programming.
And it's neither 48 nor 72 hours, it's 2 full sleep cycles, which can be as little as 33-34 hours.
This.
Programming with proper intensities relative to recovery. One should never be fully recovered before lifting again, it's not optimal. One will even aid recovery with light stress work of the same lift under certain high intensities days under successful programs after two sleep cycles. One has to look at what level lifter they are as well. The newer you are to lifting the faster one recovers.
Resting because of DOMS is not sound advice. In all the decades I've lifted, I've never heard a successful lifter complain about DOMS becoming more evident after lifting, it actually helps relieve DOMS because of more blood circulation.5 -
stanmann571 wrote: »If you did a full body workout yesterday, what did you plan on doing at the gym today? Hopefully not weights, as you should wait at least 48 hours between working the same muscle group.
It is a min of 72 hours between working the same muscle group not 48. Also if the muscle is still sore don't work it yet. Do cardio, foam rolling or some stretching.
The cure for DOMS isn't rest, it's work. And it entirely depends on goals and intensity and rest. Professional(Olympic) athletes often train every day at different intensities even across the same muscle groups. It's all about programming.
And it's neither 48 nor 72 hours, it's 2 full sleep cycles, which can be as little as 33-34 hours.
2 full sleep cycles instead of 48 hours? Awesome! I lift late on Thursday evenings (9-10pm); I'd much rather do my weekend session on a Saturday afternoon than wait till Sunday
Yeah, that's exactly the sort of thing I was suggesting. The normal 2 day recovery plan is based around lifestyle and convenience and the assumption that you want to train at the same time every day.
M/W/F at 6 AM or 4 PM. If it works for you to do 4 PM or 9PM followed by a 6AM, No harm done, and your next rest period will also make up for it.... The convention of 2 rest days per week(weekend) is also a lifestyle convention/convenience, Obviously some advanced/intermediate programming needs that extra rest day... usually with Monday or Friday being your "heavy" day and W being light and then Friday/Monday being medium. Again different programs are waved in different patterns.1 -
My body retains inflammation for a longer period of time than others might experience (fun having an inflammatory disease) so if it is lifting day and I am not feeling it, I will still do it but with half the normal weight or even less. I have found, for myself, that this helps work out those inflammatory kinks along with extra hydration. Overall, I feel better and am still getting some exercise in.1
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Honestly, DOMS following an intense full body workout can make me feel like the tin man after rusting in the rain. What helps is that I have an "active recovery day. "Active recovery" for me means I am walking several times a day for 15-20 minutes at a time.0
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I still have a split second of super excitement before I realize it’s an acronym and not an abbreviation2
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