DOMS - Still can't find a cure. Anybody have any personal tips?

[courtsjoe]

Ok, so most people get DOMS but I seem to get it worse than anybody I know.

I have read everything online about treating doms or preventing it altogether and I have supplemented my daily diet accordingly but still get DOMS so bad, that sometimes I can't even function. I think I train harder than my friends which means I should get DOMS worse than them but sometimes it actually puts a stop on my life. I will lie down and fall asleep in the middle of the day, or lie down and won't be able to sleep at all because it hurts so much. Sometimes I wake up in the middle of the night or a few hours before my alarm in the morning and won't be able to nod back off because of the pain.

Lets today for example:

breakfast
5 poached eggs
2x multi grain toast

pre workout: muscle pharm assault
while working out:
xtend (2 scoops)


2nd meal post workout
pro complex gainer shake with water - 85g carb/60g protein

45 mins after
2 baked potatoes with tasty cheese, cheddar cheese, rosemary and garlic
1x salmon steak with lime and pepper
cup brocolli

3rd meal
handful of almonds


4th meal
3 baked potatoes with tasty cheese, cheddar cheese, rosemary and garlic
1x sirloin steak
cup brocolli
water

night time
green tea


>>>>>>So I try to use the xtend and the post workout shake to combat the DOMS but it doesnt always work. I hear pottasium is a good muscle repair agent, and white potatoes have a tonne of them. I love potatoes so i naturally eat alot of them. I normally push myself to the absolute limit every time and sometimes visit the gym up to 5 days in a row doing a different bodypart each time. I also normally do a quick 5 min stretch beforehand

Things ive tried:
deep heat cream
quick cold shower then hot
rubbing ice on muscles worked post workout
massage
xtend (still using)
sitting in cold paddling pool for 2-3 minutes
stretching after workout
"active" recovery (ie: walking on treadmill at incline and light bike day after leg day)

I find none of these really combat (apart from icing that works a little bit) and ive seen some blend of antioxidants etc which is aimed at crossfitters i was going to try but first id like to see what you guys think? Will magnesium tablets help? I get quite a bit of protein/carbs/vitamins from my supplements and i understand people like us need more than a normal person but to what point?

Anybody suffer from the same thing? I'm not just having a whinge and exaggerating the doms pain, i got hit by a truck last year and had a bone infection all last year - i pushed through it so I can handle pain. I dont know what it is but its not like I'm going to train with less intensity and not make the gains I want just to avoid DOMS

HELP
?!

[VaughnTrue]

http://forum.bodybuilding.com/showth...3&p=1010526723

This log details a pretty good solution for doms

[joregorn]

foam rolling and stretching.

[Valhallabound86]

You may be working harder than your friends, but you also might be overtraining.

[Cable100k]

Increase the frequency you train each muscle.

[kissdadookie]

Increase the frequency you train each muscle.

I agree with this.

[Valhallabound86]

Maximal effort bench press/squat/deadlift takes ~3 days to recover normally. Low intensity/high repetition exercise schemes should take less than that. Stretching prior to exercise may be beneficial, alongside PVC rolling 2x per day.

[J_Dieter]

foam rolling and stretching.

This helps, also some light steady state cardio seems to help me out.

[aaronuconn]

http://forum.bodybuilding.com/showth...3&p=1010526723

This log details a pretty good solution for doms

Yeah, but the OP of that log is a bitch.


But seriously, 2-3g LCLT does wonders, as does an increase in training frequency.

[LegitAlpha]

Hot/cold showers

1 minute as hot as you can
1 minute as cold as you can
Repeat until shower is finished.

[morningstaru]

Doesn't sound like doms... sounds like an injury that is being exasperated by overuse.

Doms shouldn't be so intense that it leaved you in crippling pain that prevents sleep...

[-SDR-]

Check out BodyForge 2.0, which should be available this week on bb.com

Its made to support recovery (less DOMS) while enhancing all facets of performance.

Feedback on the product an be found here: http://forum.bodybuilding.com/showth...hp?t=151752543

[jiggamanbill]

foam rolling and stretching.

Foam roller and rumble roller best purchase ever!

[jiggamanbill]

Ok, so most people get DOMS but I seem to get it worse than anybody I know.

I have read everything online about treating doms or preventing it altogether and I have supplemented my daily diet accordingly but still get DOMS so bad, that sometimes I can't even function. I think I train harder than my friends which means I should get DOMS worse than them but sometimes it actually puts a stop on my life. I will lie down and fall asleep in the middle of the day, or lie down and won't be able to sleep at all because it hurts so much. Sometimes I wake up in the middle of the night or a few hours before my alarm in the morning and won't be able to nod back off because of the pain.

Lets today for example:

breakfast
5 poached eggs
2x multi grain toast

pre workout: muscle pharm assault
while working out:
xtend (2 scoops)


2nd meal post workout
pro complex gainer shake with water - 85g carb/60g protein

45 mins after
2 baked potatoes with tasty cheese, cheddar cheese, rosemary and garlic
1x salmon steak with lime and pepper
cup brocolli

3rd meal
handful of almonds


4th meal
3 baked potatoes with tasty cheese, cheddar cheese, rosemary and garlic
1x sirloin steak
cup brocolli
water

night time
green tea


>>>>>>So I try to use the xtend and the post workout shake to combat the DOMS but it doesnt always work. I hear pottasium is a good muscle repair agent, and white potatoes have a tonne of them. I love potatoes so i naturally eat alot of them. I normally push myself to the absolute limit every time and sometimes visit the gym up to 5 days in a row doing a different bodypart each time. I also normally do a quick 5 min stretch beforehand

Things ive tried:
deep heat cream
quick cold shower then hot
rubbing ice on muscles worked post workout
massage
xtend (still using)
sitting in cold paddling pool for 2-3 minutes
stretching after workout
"active" recovery (ie: walking on treadmill at incline and light bike day after leg day)

I find none of these really combat (apart from icing that works a little bit) and ive seen some blend of antioxidants etc which is aimed at crossfitters i was going to try but first id like to see what you guys think? Will magnesium tablets help? I get quite a bit of protein/carbs/vitamins from my supplements and i understand people like us need more than a normal person but to what point?

Anybody suffer from the same thing? I'm not just having a whinge and exaggerating the doms pain, i got hit by a truck last year and had a bone infection all last year - i pushed through it so I can handle pain. I dont know what it is but its not like I'm going to train with less intensity and not make the gains I want just to avoid DOMS

HELP
?!

I've actually talked to a good amount of people (myself included) that like to add BCAAs. Feel free to PM me for some samples

[poison]

Maximal effort bench press/squat/deadlift takes ~3 days to recover normally. Low intensity/high repetition exercise schemes should take less than that. Stretching prior to exercise may be beneficial, alongside PVC rolling 2x per day.

I gotta disagree, respectfully.

Maximal effort squat or DL can take much, much more recovery time than 3 days, as far as the cns. Stretching preworkout is absolutely not beneficial, in fact it weakens the target muscle, and may make you more prone to injury.

As far as supplements, nothing obliterates doms like full dose clout with 3gr bulk citrulline with every dose, full stop. Nothing.

Also, what are your stats, and are you doing crossfut-style workouts? I sense rhabdo-ishness here.

[Terrimonas]

I gotta disagree, respectfully.

Maximal effort squat or DL can take much, much more recovery time than 3 days, as far as the cns. Stretching preworkout is absolutely not beneficial, in fact it weakens the target muscle, and may make you more prone to injury.

As far as supplements, nothing obliterates doms like full dose clout with 3gr bulk citrulline with every dose, full stop. Nothing.

Also, what are your stats, and are you doing crossfut-style workouts? I sense rhabdo-ishness here.

Recovery from max effort work is highly individual. I follow a westside-like program and if I max squat on say monday, my DE day on thursday I work up on the squat to close to max after machine gunning speed squats and have no issues.

Pre-exercise static stretching can decrease force production, not so much dynamic stretching.

[Big.Jazayrli]

OP, you definitely aren't 'over-training' - if anything you're going through a phase of adaptation that simply required more DOMS/Pain than you're used to. It's similar to what happens when you run sheiko/smolov/etc

try dosing 2-3g LCLT around your workout (post works) and it should have a noticeable effect.

Nothing is going to make it go away but time and a buildup of work capacity.

[Valhallabound86]

I gotta disagree, respectfully.

Maximal effort squat or DL can take much, much more recovery time than 3 days, as far as the cns. Stretching preworkout is absolutely not beneficial, in fact it weakens the target muscle, and may make you more prone to injury.

I suppose it depends on what rep range you're in, but folks at WSBB usually dynamic/maximal days by ~3 or so.

In terms of stretching, I think it can be beneficial in some regards, though I wasn't aware of the weakness that it may exhibit on the muscle. Will have to look into that.

[markark99]

Doesn't sound like doms... sounds like an injury that is being exasperated by overuse.

DOMS shouldn't be so intense that it leaved you in crippling pain that prevents sleep...

Im agreeing with this. obviously its impossible for us to know what you are feeling, everybody perceives pain in a different way. but form what it sounds like, this may not be just muscular. you could be causing some damage to your tendons, this could be caused from using a range of movement that you arent quite ready for just yet. If this does sound familiar (large range of movement) then look on not allowing too much movement. for example, when you bench with dumbbells, when you are lowering them, you may be going to low, the next day you will have horrible pains, pains that, when you are just pushing yourself out of bed you get really sharp pains, this is due to the inflammation of your tendon, not your muscle.

in terms of methods, Im currently writing my dissertation on compression stuff, and i've read a mountain of research on it, wearing compression clothes AFTER your workout for a long period of time tends to help day 2 of recovery not be so bad. so when you get back from the gym, have a shower, then chuck on some compression stuff for the rest of the day (and night if you can...). Anti-oxidants can help with te inflammation and the free radicals produced - blackcurrant and cherry supplements are pretty good from the research ive seen. needs to be in a high concentration though, ones where its a 30ml shot being the equivalent for 65 cherries. bitter, but works. a shot of that a day is good.

Id say go for the compression, you can get cheap ones, but generally the more expensive ones provide more compression. or you could just wrap yourself in duck tape....

[poison]

Also alternating hot and ice cold showers in quick succession, no?

[cjwav34]

In terms of stretching, I think it can be beneficial in some regards, though I wasn't aware of the weakness that it may exhibit on the muscle. Will have to look into that.

It's the reason why dynamic stretching/warm-ups have become all the rage.

[INGENIUM]

it's the tasty cheese IMO.

[courtsjoe]

I gotta disagree, respectfully.

Maximal effort squat or DL can take much, much more recovery time than 3 days, as far as the cns. Stretching preworkout is absolutely not beneficial, in fact it weakens the target muscle, and may make you more prone to injury.

As far as supplements, nothing obliterates doms like full dose clout with 3gr bulk citrulline with every dose, full stop. Nothing.

Also, what are your stats, and are you doing crossfut-style workouts? I sense rhabdo-ishness here.

stats:30 years old
ecto/meso combination bodytype (according to bb.com)
169 cm tall
70kg

example shoulders day this week:
seated dumbbell military press
20kg 2x20
35kg 2x8

dumbbell side shoulder raise
12.5kg 3x10

barbell clean and press
30kg 1x15
40kg 3x10
50kg 1x5

example leg/back day (yesterday)
seated row
3x10 moderate weight (cant remember kg)

barbell squat (ass below knees)
40kg 1x12
60kg 3x8

barbell deadlift
80kg 1x10
100kg 1x10
120kg 1x3

bent over dumbell row
30kg 3x8 (each side)


alot of things i do:
2x warm up sets
2x fail sets
3x 10 HST sets
like in benchpress and shoulder press. so the first 2 are warm up, second 2 are strength and third set are for hypertrophy. Been working so far. (used to do fail sets only)

Plus i drink Xtend while i train doesnt that have BCAA's in it? Or is it not sufficient?

I haven't tried the citrulline

[MasterBench]

Calculate daily calorie intake and macro nutrient ratios
Follow a program that has been frequently used and yielded results.
Foam roll

[courtsjoe]

You see this is what i don't agree on.
That im going thru a phase of adaptation.

Does everybody train and then stay at the same weight and intensity? Because i understand that and it does make sense - if your body gets used to doing the same weight/intensity over a period of time it adapts to it and deals with it better.

However I push myself to the limit every time to get those gains, those extra reps and those heavier sets. So you could say im permanetly adapting. So like i said im not going to lower my intensity to avoid doms because to me that means i might as well quit training. I train to beat myself - beat my personal bests etc.

I could try wearing compression gear like somebody mentioned but i really dont think its gonna work when its 30 degrees Celsius out!

[courtsjoe]

Could anybody recommened getting something like ON BCCA tablets and having those while I train as well as xtend ?

[MasterBench]

Could anybody recommened getting something like ON BCCA tablets and having those while I train as well as xtend ?

You are just fishing for supplements because it is an easy fix (or so you believe) to a crappy exercise program and diet. Either learn about proper calorie/macro intake and exercise programming or continue to waste your time/money