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  1. #1
    Registered User GarbageGod's Avatar
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    Recovery Period vs DOMS

    I was going to do 5/3/1 but then I discovered that it's only for advanced guys and I don't need deload weeks yet. I didn't even realize beginners have to train differently than advanced guys until just recently. So I'm looking at doing StrongLifts I guess, because it looks easy to implement, or I might use JasonDB's 5x5 for novices.

    I'm confused about the length of the recovery periods though. Up until now, I've been relying on soreness to tell me when my body is ready for another training session. Using that as a guide, I was only in the gym either once a week for all-body, or twice a week for either upper or lower body, alternating. The DOMS would last about 5 days, I suppose, every single week, and by the time a week had passed, I was no longer sore and I was feeling ready to hit it hard again.

    If I get DOMS like that now, does that mean I should train anyway? I'm looking at the weekly routine for SL 5x5, and also JasonDB's 5x5 for novice lifters, here: forum.bodybuilding.com/showthread.php?t=148036063. In SL, squats have only 1 recovery day, except on weekends, while the other exercises (bench, row, press, and deadlift) all get 3 days of recovery, and 2 on weekends.

    What's the reasoning behind this? And again, what do I do if I'm on squats one day but my DOMS are too severe?

    Or is the logic that the row is similar enough to the deadlift that alternating them is only a shift in the emphasis of certain muscle groups? Why not do rows and deadlifts on every training day like we do with squats?
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  2. #2
    LBD Tyrbolift's Avatar
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    DOMS should normally last 1-2 days. If it lasts longer

    1-You have an inadequate diet
    2-You're getting insufficient rest/sleep
    3-You are confusing DOMS with muscle tightness, which can be alleviated by stretching
    Time To Re-Schedule
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  3. #3
    Registered User Prodigyxxx's Avatar
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    Originally Posted by Tyrbolift View Post
    DOMS should normally last 1-2 days. If it lasts longer

    1-You have an inadequate diet
    2-You're getting insufficient rest/sleep
    3-You are confusing DOMS with muscle tightness, which can be alleviated by stretching
    I think Tyrbo is right. When I first started lifting though, I would get sore for longer periods of time as a beginner than I do now after working out for 11 years or so. But I also had a bad diet and didn't get protein shakes or BCAA's when I was recovering.

    I think getting your diet dialed in is really important. Ever since I switched to a low fat, low sugar, and high protein diet, I recover fast. I use a protein that comes with BCAA's in it and I'm never sore for more than 2 days even if I work extra hard.
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  4. #4
    Phat benjobb's Avatar
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    Soreness isn't related to progression. It's the build-up of waste product in your muscles, and as you increase the volume and become stronger at your routine, your body adapts and becomes more efficient. Because you're squatting so often, your body adapts and doesn't make as much waste product the next time. You can avoid it initially by foam rolling/stretching, warming up properly, getting a good and balanced diet (hit your micros/macros) and getting adequate rest and recovery.
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  5. #5
    Registered User Prodigyxxx's Avatar
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    That's a good way to put it. All these tips should help you recover faster.
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  6. #6
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    Originally Posted by Prodigyxxx View Post
    When I first started lifting though, I would get sore for longer periods of time as a beginner than I do now after working out for 11 years or so.
    Yeah, i WILL give him that. But n00b DOMS doesn't drag out for very long at all.

    Also, it may be a little longer for quads. Still does for me.
    Time To Re-Schedule
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  7. #7
    Strength Enthusiast Retardo-pex's Avatar
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    Originally Posted by GarbageGod View Post
    I was going to do 5/3/1 but then I discovered that it's only for advanced guys and I don't need deload weeks yet. I didn't even realize beginners have to train differently than advanced guys until just recently. So I'm looking at doing StrongLifts I guess, because it looks easy to implement, or I might use JasonDB's 5x5 for novices.

    I'm confused about the length of the recovery periods though. Up until now, I've been relying on soreness to tell me when my body is ready for another training session. Using that as a guide, I was only in the gym either once a week for all-body, or twice a week for either upper or lower body, alternating. The DOMS would last about 5 days, I suppose, every single week, and by the time a week had passed, I was no longer sore and I was feeling ready to hit it hard again.

    If I get DOMS like that now, does that mean I should train anyway? I'm looking at the weekly routine for SL 5x5, and also JasonDB's 5x5 for novice lifters, here: forum.bodybuilding.com/showthread.php?t=148036063. In SL, squats have only 1 recovery day, except on weekends, while the other exercises (bench, row, press, and deadlift) all get 3 days of recovery, and 2 on weekends.

    What's the reasoning behind this? And again, what do I do if I'm on squats one day but my DOMS are too severe?

    Or is the logic that the row is similar enough to the deadlift that alternating them is only a shift in the emphasis of certain muscle groups? Why not do rows and deadlifts on every training day like we do with squats?
    The thing about strength training and doms is you still get it, but if outside the first few weeks if you are sore for more then a few days you might be doing it wrong. If you come from a body part split where you might do 3-5 exercises per muscle group with 3-5 sets of 5-20 reps on everything, you could in fact be sore for almost the full week you take off between that muscle group. With strength training you are working more frequently, usually at least twice a week, and instead of body parts it would be by specific lift or groupings of body parts ( bench day squat day deadlift day, upper/lower, push/pull etc).

    Most people find that doms lasts only a few days with this type of training. At first it will most likely be more since you are not used to it at all yet. In both scenarios though the body only takes 2-4 days to fully repair a muscle assuming you are healthy, so you can train when sore but I personally play it by ear sometimes as I know that certain areas on me that feel "sore or tight" can lead to strained on strength work for me, while with a body part split and higher volume ti might feel fine to train.

    In short it might suck at first but you will adapt quickly. Plenty of people train the same lifts taking only a day or two inbetween.
    Current Bests (raw/singleply)

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    Bench- 280 / 308.5
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    - Squat 500, Bench 325, Deadlift 550 raw at 181-220.

    - Give the recreational bodybuilder thing a solid effort.
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  8. #8
    Registered User TBU720's Avatar
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    Your body is going to adapt to the stresses you put it through, to a realistic extent. The reason you get sore for a week from working out once a week is because you work out once a week.

    For the first 1-2 weeks, squat 3x per week through the soreness. By week 3 you should be experiencing much less soreness as your body learns to adapt faster.

    Oly lifters learn to squat up to 5x per week
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