Middle aged, and starting again- DOMS

[trev1972a]

Hi all

In my twenties and early thirties i spent a lot of time lifting, i got some good gains in size and strength.

I pretty much stopped about ten years ago, untill recently when i decided i didnt like how id let myself go and got back into the gym a couple of weeks ago, ive stopped the crap diet and am back on oats, fish, turkey etc... and sleeping more.

First week back was extremely gentle, more about getting used to the movements again, the second week i pushed it up a bit (maybe 1 or 2 reps short of failure) on a very basic push/pull split

And now i have had absolutely awful doms which started 24 hours after training.

The question i have is, do you guys advise training through it? Its 72 hours now and whilst the doms have eased a lot i am still a bit sore.

Given my age (mid 40's) and lack of fitness im wary over training, but also desperate to train if that makes sense

Thanks.

[User8675309]

Let your body heal. Getting the blood flowing will help, so just do your stretches, and a light work out if you feel up to it. Don't go heavy.

[ironwill2008]

Hi all

In my twenties and early thirties i spent a lot of time lifting, i got some good gains in size and strength.

I pretty much stopped about ten years ago, untill recently when i decided i didnt like how id let myself go and got back into the gym a couple of weeks ago, ive stopped the crap diet and am back on oats, fish, turkey etc... and sleeping more.

First week back was extremely gentle, more about getting used to the movements again, the second week i pushed it up a bit (maybe 1 or 2 reps short of failure) on a very basic push/pull split

And now i have had absolutely awful doms which started 24 hours after training.

The question i have is, do you guys advise training through it? Its 72 hours now and whilst the doms have eased a lot i am still a bit sore.

Given my age (mid 40's) and lack of fitness im wary over training, but also desperate to train if that makes sense

Thanks.

If you are training on a structured beginner program and not something cobbled together out of a muscle magazine or some youtube guru's channel, the best remedy for DOMS is to stick with the scheduled training. If you always avoid training when you're sore from DOMS, you'll never get past it, and you will always be sore after every training session

If you're very sore, do some additional overall warmup on the cardio machine of your choice (5-10 minutes), then do a couple of very light additional warmup sets of your first couple of exercises. By then, you should be loosened-up enough to then proceed with your regularly-scheduled training.




Caveat:
If you think you may be injured, rather than experiencing DOMS, this advice is moot; deal with the injury. That's something you'll have to decide for yourself.

[trev1972a]

Thanks for the advice guys, i think ill see how i feel after the initial warmup sets and will add some light cardio warmups, and nope i am pretty sure im not injured- i had zero pain the day of the workout, just soreness that started after 24 hours.

Thanks again

[grubman]

Thanks for the advice guys, i think ill see how i feel after the initial warmup sets and will add some light cardio warmups, and nope i am pretty sure im not injured- i had zero pain the day of the workout, just soreness that started after 24 hours.

Thanks again

I think you should re-read Ironwills post again...and answer the questions honestly with yourself (and us, if you care to get more advice you can use in the future). Lots of guys who lifted in the past (myself included) initially come on this forum thinking we know a LOT more than we actually do, because we read (and believe) all the BS in books and magazines.

I only say this because you sort of "blew it off" and it makes me wonder about your understanding of proper nutrition and training. I could be totally off base...but if not, think on it. I worked as a PT (as in I was getting paid) in a health club in the 80s...and I didn't know sh*t except all the garbage I read in magazines and books of the time, most of which geared to sell you something (you didn't need), to fill the pages of a magazine to keep it in print, or toward guys on juice.

This (over 35) forum is the best place to get (or get directed to) real information that gets you where you want to go, instead of spinning your wheels. The answer to the DOMS question itself is pretty irrelevant, as everyone gets DOMS when they start working out...but being on a real structured program and getting your diet in check is something that is priceless in your journey.

[trev1972a]

Hi Grubman

No i dont think i 'know it all' or even a lot anymore, i used to be fanatical about lifting, but it was a long long time ago.

My training partner and i did a new training schedule for next week now we have done a couple of weeks to get back into it

My typical diet right now (its designed around a busy life)

Breakfast - porridge with skim milk
During the day at work- linseed bread with plenty of beef or turkey or chicken - spread throughout the day
Pre training, skim milk with creatine (not really bothering with protein powder yet)
Evening- tuna, pasta, peas.
Snacking- i snack on walnuts and almonds


The training we were planning for next week is based around limited time so mostly compounds and we were going to do 3 days on, 2 days off- it could be a totally crap workout and im happy to be told so

Day 1 - back, biceps, forearms. Deadlift, dumbell row, chinups (wide arm pull ups when numbers better), barbell row, barbell curls, hammer curls.
Day 2 - Shoulders, triceps and chest - Flat bench, incline bench, shoulder press, dips.
Day 3- legs and cardio - Squat, leg press, 30 mins jogging
Day 4 OFF
Day 5 OFF
REPEAT

[dragman72]

I don't believe in taking it easy. Start and push through it will be hell for a week or two, but it's baptism by fire! Keep trucking along and enjoy the pain.

[kimm4]

I didn't read all the responses but if it's normal DOMS you need to continue working though it. The more you train the more your body will adjust and it goes away.

[trev1972a]

Yeh it eased off after the warm up, im still utterly shattered after deadlift day though and walk like a duck the next day.

I think i need to start measuring food, and might try the workouts stickied at the top

Anyway thanks for the advice all.

[bendelaurence]

It depends what sort of pain your having. Take biceps for example. If your pain is throuout the muscle and you have full range of motion then push through like Will says.

However if the pain is in the ligament down by the elbow where the muscle connects and you find that to fully extend your arm you have to painfully stretch this ligament out then you should wait to fully heal. This could take a while.

These are 2 different pains. The first benefits from heat for recovery. The second benefits from cold. I'll try and dig out some more info for you.

I suffer from the second if I take extended time off. Everyone says push through, but trust me, if it's in the ligament it will just get worse!

Hope this helps.

[fbcpastormk]

If you are training on a structured beginner program and not something cobbled together out of a muscle magazine or some youtube guru's channel, the best remedy for DOMS is to stick with the scheduled training. If you always avoid training when you're sore from DOMS, you'll never get past it, and you will always be sore after every training session

If you're very sore, do some additional overall warmup on the cardio machine of your choice (5-10 minutes), then do a couple of very light additional warmup sets of your first couple of exercises. By then, you should be loosened-up enough to then proceed with your regularly-scheduled training.




Caveat:
If you think you may be injured, rather than experiencing DOMS, this advice is moot; deal with the injury. That's something you'll have to decide for yourself.

Solid advice here. I used to think differently, but now train when I am sore. I may train slightly different, but I will still train the days muscle group as planned

[Bando]

doms which started 24 hours after training.

Rare sighting of actual delayed onset muscle soreness and recognition of it.

For me it happens with legs, feel like a cripple. Once I'm warmed up on another day, a little 3x3 with 135 squats will get some blood where it needs to go and make my legs and hips feel a lot better. The first couple reps are hell, but they are a ticket on the healing train.