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Lately after my workouts, I have start getting muscle soreness 36 hours after my sets. Thursday night I did wide grip bench followed by inclines then declines. The last set of each is going to failure. This morning I work up and my chest were and still are sore.
Is there anything I should do during the workout or is there a supplement other than aspirin that reduces the muscle soreness?
Thanks!
Welcome to DOMS (Delayed Onset Muscle Soreness)
As far as what to do to alleviate them, I have no idea. To me they are an indicator you really worked the muscle groups hard. I'd just try to perhaps stretch some post WO, some massage, stay on top of the H20 intake, get your 7-8 hours sleep, etc.
If you are getting bad leg DOMS, perhaps budget in some mild cardio post WO (walk, jog, bike, etc) to help the blood flow & move the lactic acid out, etc.
[QUOTE=dj2969;392803031]Lately after my workouts, I have start getting muscle soreness 36 hours after my sets. Thursday night I did wide grip bench followed by inclines then declines. The last set of each is going to failure. This morning I work up and my chest were and still are sore.
Is there anything I should do during the workout or is there a supplement other than aspirin that reduces the muscle soreness?
Thanks![/QUOTE]
[QUOTE=BuckSpin;392806131]Welcome to DOMS (Delayed Onset Muscle Soreness)
As far as what to do to alleviate them, I have no idea. To me they are an indicator you really worked the muscle groups hard. I'd just try to perhaps stretch some post WO, some massage, stay on top of the H20 intake, get your 7-8 hours sleep, etc.
If you are getting bad leg DOMS, perhaps budget in some mild cardio post WO (walk, jog, bike, etc) to help the blood flow & move the lactic acid out, etc.[/QUOTE]Really, you should want and appreciate the soreness. It should put the thought in your mind that you did well.
If you have a mindset that you don't want that soreness, you should lift lighter, easier, with less volume, and never go to failure. But then what does that do to the accomplishment of your goals?
There is something you can do. you can wait until tomorrow when it really hurts and look back on today with envy.
Eating a few hundred more calories always makes my DOMS feel better as well.
Just wait until the day when you are not sore, then you will actually miss it.
[QUOTE=dj2969;392803031]Lately after my workouts, I have start getting muscle soreness 36 hours after my sets. Thursday night I did wide grip bench followed by inclines then declines. The last set of each is going to failure. This morning I work up and my chest were and still are sore.
Is there anything I should do during the workout or is there a supplement other than aspirin that reduces the muscle soreness?
Thanks![/QUOTE]
Wow, yours are delayed. Mine show up 22 hours after training like clockwork. :)
[QUOTE=dj2969;392803031]Lately after my workouts, I have start getting muscle soreness 36 hours after my sets. Thursday night I did wide grip bench followed by inclines then declines. The last set of each is going to failure. This morning I work up and my chest were and still are sore.
Is there anything I should do during the workout or is there a supplement other than aspirin that reduces the muscle soreness?
Thanks![/QUOTE]
It will seem counterintuitive but doing it again removes some of the pain, it flushes some of the crap out of the muscle.
I have found in the past through extensive self administered clinical trials that ice cream will in fact eliminate DOMS.
but...
it must be Vanilla.
:p
Hi Guys,
I find that L-Glutamine everyday along with whey protein, good nutrition, loads of sleep and a good stretch after my wieghts and a warm down with cardio. The only thing that really hurts is my tri's only at a full stretch though.
While I still get DOMS, I have found that by doing stretching of the muscle groups at the end of training session has reduced the DOMS. They are still there but certainly not as severe as they used to be. Dont know if that will work for everyone, but it certainly helps me.
Have the old lady alternate sipping a hot coffee and cold drink while applying it to your muscle...I promise instant relief.
My chest is an area where i can consistently give myself DOMS. I hit the hot tub and up my protein intake in the evenings. That seems to speed up the recovery process. If the soreness still hanging around by the next time I lift, I will do a lighter workout to get the area pumped. I haven't noticed any obvious difference if I stretch or not.
that only happens to me after leg workouts. the rest is either sore the next day or not at all.
My DOMS usually shows up 24 hours after training that specific muscle group, and peaks 36 to 48 hours after lifting. What I do to alleviate it is to stretch the muscle, then massage it as hard as I can. For back, I lean the muscles into a door jamb and work them as hard as possible. I will also punch my muscles with my fist. I don't have a scientific explanation for that one, but it feels good on a sore muscle..... maybe because it stimulates blood flow, releases endorphins, or something.
Like others have mentioned, I consider my DOMS a "badge of honor", so to speak. It tells me I successfully tore the muscle fibers and that new growth is taking place. I don't mind it too much!