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Monday, August 10. 2020

Do you ever get DOMS with heavy weights?


I have had a problem with DOMS (Delayed-Onset Muscle Soreness) for the past few weeks, only in my quads, and only since I got back to two days of heavies from 1 day/wk during the bad months.


So painful that I could hardly do my morning HIIT run this morning. I resorted to fast hill-walks because it seems to be recommended that you keep moving as best you can. Yes, I try to eat enough and to use creatine on weights days.


Seems to me that barbell squats are my culprit. I never get it from Deads or anything else. It lasts 3-4 days, and makes me feel like an elderly gent hobbling around like a crip. 


Have any of our readers had this issue?  


Posted by Bird Dog in Physical Fitness at 14:59 | Comments (19) | Trackbacks (0)

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Weight you’re squatting, sets, reps?
#1 RJP on 2020-08-10 15:41 (Reply)
Varies week-to-week. One week 5 sets of 8, next wk 5 sets heavier, 5 reps. Not including warm-ups.

I only do them weekly, deads the other weights day.

Not sure of the weights - I leave that to my trainer.
#1.1 BD on 2020-08-10 16:08 (Reply)
So you're lifting relatively light weights (anything you can lift for 5 sets of 8 is by definition not heavy) once a week. The weight's not enough to really create an adaptation in your muscles (doesn't disrupt homeostasis) and the fact that you only do the squats once a week means that any small adaptation that may have occurred has dissipated by the next workout.

So each workout is like a brand new exposure to the stress, of course your muscles get sore.

I've been telling you for three years or more that you really should modify your workout routine, but you've shown no interest in making any changes, so I won't make any suggestions now, because I know it's pointless. But just remember DOMS is an indication of inflammation and chronic inflammation is a bad thing.
#1.1.1 RJP on 2020-08-10 16:47 (Reply)
re It lasts 3-4 days, and makes me feel like an elderly gent hobbling around like a crip.

Maybe it's because you are an elderly gent hobbling around like a crip?
#2 feeblemind on 2020-08-10 15:54 (Reply)
Your experience echoes mine. After squats with weight at the limit, the next day is fine. The following day...pain and stiffness in the quads. Same thing when I tried running (not jogging) with my daughter's dog. I find it weird, and guess it is due to age (60) and how the body repairs cellular damage now.

I've tried diet, extra protein, creatine, but not much help. The only thing that helps me is to never take a zero day. On off days, I do deep knee bends. The first few suck, but after 20 or so everything loosens up and I can go deep. Maybe that would help. Hope so.
#3 Yukon Cornelius on 2020-08-10 17:02 (Reply)
I've always been a 'day two' type of person. No matter what kind of exercise I do. The worst soreness will hit 2 days afterward. I learned in the hard way in my 20s...if you don't know this about yourself, you exercise too hard one day, don't realize it, work out more the next day, and then it all catches up to you!
#4 MissT on 2020-08-10 17:15 (Reply)
As an elderly fellow who tries not to hobble along, get used to it. It gets harder to maintain the older you go.
#5 Jerry on 2020-08-10 17:18 (Reply)
To directly answer your posted question, no, I haven't had DOMS since two weeks after I started lifting about 5 years ago, unless I've had to take significant time off from my workouts. Right now I squat every third day with weights in the low-mid 300's (working towards my ultimate goal of a 405 squat) and deadlift about once a week (did 455 for a single on Saturday). I'm 59, by the way.
#6 RJP on 2020-08-10 18:23 (Reply)
RJP is spot on BD...

The programming is the culprit.
#7 browndog on 2020-08-10 18:42 (Reply)
It seems to me that BD's never really interested in discussing programming, though.

Interesting that he's not sure of the weights he just lifted. You and I have written down and could tell anyone who's interested the exact weight of pretty much every rep we've ever done. And we can tell them what weight we'll be lifting in our next several workouts and for how many sets and reps, and, importantly, why we're lifting that particular weight, for exactly that many sets and reps. That, as you very well know, is the difference between actual training for future improvement and just exercising to "feel the burn" today.
#7.1 RJP on 2020-08-10 22:35 (Reply)
DITTOES on the "programming."

Every day???

C'mon, man! Your trainer gets paid by the session, right? He saw you coming!
#7.2 Old Codger on 2020-08-11 11:45 (Reply)
And that raises another important point: Why is BD's 'genius trainer' allowing his client to get in the situation of having DOMS for a "few weeks"? Not good.
#7.2.1 RJP on 2020-08-11 13:07 (Reply)
I’ve had the same experience from both heavy squats and heavy deadlift. According to Mark Rippetoe (Starting Strength) DOMS occurs in muscles that are loaded during extension.
#8 BenW on 2020-08-10 18:49 (Reply)
Plenty of warm ups
3 sets of 5
3 times a week
1 to 2 days recovery time
You will be ok
I will be 70 in couple of weeks
You can do this
Ps....keep ibuprofen in stock
#9 Pops on 2020-08-10 20:07 (Reply)
I just recently started having some DOMS after lifting. I hadn't really had DOMS since my early twenties, I am 61 now, when we lifted to failure on the last work set of each muscle group. Purely out of wanting to try something different I started following Ben Pakulski's training methods. I try to maximize time under tension on each work set to get to 30 seconds, as that is the amount of time it takes to achieve muscle hypertrophy. My DOMS is not real severe but I can definitely feel my muscles 48 hours after working out.
#10 Brad on 2020-08-11 09:59 (Reply)
Hmm...I'm just over 70, never exercise or(shudder) weight train, and I don't feel like an elderly gent(at all), and never hobble around like a crip. Correlation is not causation and all that, but still...
#11 John Hyland on 2020-08-11 13:13 (Reply)
Answer me this, John. Suppose we made a clone of your current self and convinced that clone to (shudder) weight train and gain some real strength. In what physical activity would your current self have an advantage over your stronger clone? Who could pick up a grandchild more easily, for example? Who gets out of a chair easier?
#11.1 RJP on 2020-08-11 15:12 (Reply)
Heh. Good point. Mostly, I was kind of kidding, and am actually trying to work up the motivation to start with some resistance band stuff, but I do analogize the whole thing to a highway construction project in Colorado years ago. I traveled I-70 regularly before they had Glenwood Canyon re-configured and had to contend with the disruption and huge delays the process caused. When I added up my time cost of the delays during the years of construction(not even considering the unpleasantness) and compared it to the time saved during my projected use of the completed highway, I figured the break even point at a little beyond now. So, yeah, at some point things start to be worth it, but, I think, it's more of a close run thing than many realize. Maybe, it might also come in handy, after about the hundredth request, "More tag, Grandpa", to have a good excuse to sit down.
#11.1.1 John Hyland on 2020-08-11 15:47 (Reply)
Here's what you need, John:

The Barbell Prescription: Strength Training for Life After 40

You can thank me later. :-) And don't worry, you'll see better and faster results than following any resistance band program.
#11.1.1.1 RJP on 2020-08-12 00:19 (Reply)

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