PHAT Power Days Not Inducing Significant Soreness

[AdamWW]

Oh hai..

Having just started a PHAT-like routine, my body hasn't fully adjusted to the new frequency and this may be something very common when started such a protocol... but I thought I'd throw out the question anyway.

Yesterday was my first upper power day, and while my back/traps and very sore today, my chest feels almost "un-worked", but it quite odd for me as it is just one of those muscle groups that I always experience DOMS in the next day.

Curious if anyone here who does a decent amount of lower-rep strength routines know if this is pretty common (no typical DOMS in certain muscle groups) or if perhaps im just lifting like a sissy

14%homo

[MiscDemeanor]

Are you a bodybuilder?

[rhizome]

Could be a lot of things. When is the last time you worked "chest" and what was your previous frequency of working "chest"? Could be that you haven't "unadapted" yet if you previous did **** once a week but it's been less that that going into this change.

If you aren't used to heavy benching, possibility that your chest wasn't doing a whole hell of a lot of the work.

I never get sore from low rep training (or really any time I'm doing things 2-3 times a week aka westside) even though I rack up volume that would kill most people.

[AdamWW]

Are you a bodybuilder?

#1 in the world...

[FitnessCPA]

Soreness doesn't mean anything, in my opinion. I rarely got sore when doing 3x5 and now on Madcow I also rarely get sore.

[AdamWW]

Soreness doesn't mean anything, in my opinion. I rarely got sore when doing 3x5 and now on Madcow I also rarely get sore.

True.. I guess i'm just used to almost always experiencing soreness when changing to a new split.

do my taxes.

[FitnessCPA]

True.. I guess i'm just used to almost always experiencing soreness when changing to a new split.

do my taxes.

Fix my computer.

[AdamWW]

Fix my computer.

Delete temp files... all that p0rn built up in the folder can bog you down

[FitnessCPA]

Delete temp files... all that p0rn built up in the folder can bog you down

Thanks!

Hire a tax accountant to do your taxes.

[germaine07]

I never get sore from low rep training (or really any time I'm doing things 2-3 times a week aka westside) even though I rack up volume that would kill most people.

Off topic, but I was looking into WS4SB. What are your thoughts on it? I'm currently doing 5x5 push/pull and was thinking of maybe switching after x-mas. Is it more geared specifically for power training or did you find it effective in hypertrophy as well as strength?

[Lvisaa2]

Soreness isn't an indicator of hypertrophy so why does it even matter? I almost never get DOMs.

[L The Pirate]

agree with some other posters. I very very rarely get sore, but am constantly working between 80-95% of my 1RM
as others mentioned, DOMS are not indicative of hypertrophy

[deadpool9]

I never get sore unless I have neglected certain muscles for a while. After I hurt my shoulder, I had to take about 10 weeks off from deadlifts. After the first time back, my traps were killing me the following few days. But after the 2nd and 3rd times doing them again, I didnt get any soreness at all.

[AdamWW]

I wonder why my back did experience soreness from less volume/higher lbs whereas my titties did not.

[lee__d]

The increased frequency alone will help alleviate soreness in the long run. I've noticed that higher volume leads to more soreness than higher intensity with lower volume for me.

[PerpetualMotion]

Off topic, but I was looking into WS4SB. What are your thoughts on it? I'm currently doing 5x5 push/pull and was thinking of maybe switching after x-mas. Is it more geared specifically for power training or did you find it effective in hypertrophy as well as strength?

WS4SB is for skinny bastards and mainly made for athletes. It's main point is to obviously cause hypertrophy in skinnier individuals and if you read more of Joe Defranco's articles then he explains how to add more volume to ME work ups to induce more growth.

That aside, you can find Westside templates adapted for bodybuilding all over the net and even an example of Louie Simmons' Westside for Bodybuilding on Myosynthesis.

I wonder why my back did experience soreness from less volume/higher lbs whereas my titties did not.

Probably this:

If you aren't used to heavy benching, possibility that your chest wasn't doing a whole hell of a lot of the work.

[TomBremner]

you guys still get DOMS on a regular basis? if i do its somewhat abnormal.

[AdamWW]

you guys still get DOMS on a regular basis? if i do its somewhat abnormal.

Only certain body parts... my delts never seem to experience soreness anymore, and it's rare for my biceps. However, my chest and triceps commonly do.

[Azrairc]

I get semi serious doms more on high rep days...

just going to through this out there out of curiosity would someone who lifts but eats like 50g of protein a day get more doms then someone who ate 1g per bw?

are there studies on doms?

[Lvisaa2]

I get semi serious doms more on high rep days...

just going to through this out there out of curiosity would someone who lifts but eats like 50g of protein a day get more doms then someone who ate 1g per bw?

are there studies on doms?

I don't know of any studies, but anecdotally, I recover better with more protein.

[TomBremner]

I don't know of any studies, but anecdotally, I recover better with more protein.

isnt DOMS caused mainly by byproducts of muscle contractions, like lactic acid and stuff as opposed to actual muscle breakdown? so wouldnt it be somewhat irrelevant?

[greekmanman]

Could be a lot of things. When is the last time you worked "chest" and what was your previous frequency of working "chest"? Could be that you haven't "unadapted" yet if you previous did **** once a week but it's been less that that going into this change.

If you aren't used to heavy benching, possibility that your chest wasn't doing a whole hell of a lot of the work.

I never get sore from low rep training (or really any time I'm doing things 2-3 times a week aka westside) even though I rack up volume that would kill most people.

1st time I've ever seen you talk about training lol mind=blown

Soreness isn't an indicator of hypertrophy so why does it even matter? I almost never get DOMs.

this

[Lvisaa2]

I don't know of any studies, but anecdotally, I recover better with more protein.

isnt DOMS caused mainly by byproducts of muscle contractions, like lactic acid and stuff as opposed to actual muscle breakdown? so wouldnt it be somewhat irrelevant?

I don't know why, just an observation I've had.

[Azrairc]

isnt DOMS caused mainly by byproducts of muscle contractions, like lactic acid and stuff as opposed to actual muscle breakdown? so wouldnt it be somewhat irrelevant?

that is interesting to know.. i've always known doms don't matter but I didn't know why

i've had the worst doms of my life during football practice 2 a days when my body has taking a beating so I'm guessing physical stress causes lactic acid as well? like for example if you ever boxed someone or skateboarded (falling on your ass all day) you'd get some serious doms.

[Andrew_S]

For some general info
http://www.humankinetics.com/excerpt...uscle-soreness

[TomBremner]

that is interesting to know.. i've always known doms don't matter but I didn't know why

i've had the worst doms of my life during football practice 2 a days when my body has taking a beating so I'm guessing physical stress causes lactic acid as well? like for example if you ever boxed someone or skateboarded (falling on your ass all day) you'd get some serious doms.

pretty sure its the repeated bout effect that causes you to become more efficient at eliminating the by products, idk whether or not it pertains to specific activities like football vs lifting, but i know that you should become less sore the longer you do a specific activity.

[Azrairc]

For some general info
http://www.humankinetics.com/excerpt...uscle-soreness

so what I'm reading is that it's inconclusive.. it is caused by damage to the muscle and could have something to do with growth, meh someone smarter read it and break it down please

[MarkVI]

I don't know of any studies, but anecdotally, I recover better with more protein.

Absolutely this.


Adam I think you're just not lifting heavy enough. J/k, I don't get DOMS unless I'm dieting....which I am now so I have it in all body parts every day.

[alan aragon]

Could be a lot of things. When is the last time you worked "chest" and what was your previous frequency of working "chest"? Could be that you haven't "unadapted" yet if you previous did **** once a week but it's been less that that going into this change.

If you aren't used to heavy benching, possibility that your chest wasn't doing a whole hell of a lot of the work.

I never get sore from low rep training (or really any time I'm doing things 2-3 times a week aka westside) even though I rack up volume that would kill most people.

In after rhizome's 1st non-trolling post since 2008

[rhizome]

1st time I've ever seen you talk about training lol mind=blown

this

I'm actually a WNPF national champion and state deadlift record holder in my age/weight class.

I'd rather just do it than talk about it most of the time.