Doms

[Celadus]

Does DOMS for a long time mean a poor recovery system? I worked out for the first time in a couple of months and I was sore for atleast three days. Could only get two workouts instead of three in. Pretty unmotivating.

I checked the search but thought I'd get Warboss' answer.

 

[Warboss Alex]

Does DOMS for a long time mean a poor recovery system? I worked out for the first time in a couple of months and I was sore for atleast three days. Could only get two workouts instead of three in. Pretty unmotivating.

I checked the search but thought I'd get Warboss' answer.

after a two month workout it's perfectly normal to get some soreness for longer than usual. your circulation and work capacity among other things will have diminished during your layoff and so your first week or so back should be doing light workouts purely and literally to get the blood pumping and the body machinery back in motion again (i.e. you should do nothing heavy). it's nothing to worry about at all, next week you'll be fine.

 

[Road Demon]

Thank the eccentric contraction component ( lengthening of the muscle under load) of your exercises forceably damaging your actin/myosin cross bridges. Muscle cell contents leaked out, causing the cascade of events leading to inflammation and pain.

I agree with WarBoss Alex.

You lifted too much, after such a long lay-off. You should have just lifted 'the bar' the first few sessions. Patience is key after such a long lay-off. Anatomical Adaptation phase requires a few sessions at light weight/ low number of reps.

The neural recruitment patterns are first wave of adaptation, then actual muscle hypertrophy. Why force muscle hypertropy from the get go by using such a high load? Patience.

You should be fine, lift lighter and do less set or reps. 2x15 with little or no weight is standard during anatomical adaptation phase for the first 5-6 sessions, after than ramp up the weights and follow a periodization program.

A post workout recovery drink like endurox R4 may help as it has 4CHO:1protein, with antioxidants, and glutamine to promote recovery.


cheers, RD

 

[Celadus]

Thanks. My head is spinning from the last response but I got the idea.

 

[Road Demon]

Sorry,

How can I clarify it for you...

Your recovery process is normal. The weight you lifted was too much too soon, so it will take more time to recover. thats all.

Just lift the bar or light weight to adapt to the weight training motion. Maybe 2 sets of 15 reps for each exercise. After a few sessions (5-6), you will be good to lift heavy. Just exercise a bit of Patience.

Back off a bit right now, follow the above paragraph and you will be good to go. "no pain, no gain" is false.

Good luck.

RD

 

[JohnnyIrish]

Ahh good info.

I learned the term DOMS today although I knew the effects previous to the term. I joined a gym this past Sat and worked out sunday with one of the employes there who when I explained I wanted a light full body workout, he put on too much weight and its been over a year since I worked out last so I forgot what was the 'correct' weight to use myself (he is 250-300lbs and use to lifting small buildings).

Instead I was doing incline bench presses 40-50lbs and using other weights + machines that were too heavy for just getting reacclimated to lifting. I fortunately had a 10 min warm up on cardio equiptment and stretched both before and after working out.. never the less today I feel like someone took a :trouble: to my pecs, back and arms.

*sigh* Live and learn.. and relearn

 

[Throttle]

no matter how big/strong you get, you gotta get back into things with very light weight after a long layoff (thanks to quik for reminding me of this recently!)