DOMS - UK-Muscle Body Building Community

OnePack · 25-11-2004, 05:27 PM

is gettings DOMS the day after for every workout a good thing?

andy78139 · 25-11-2004, 05:44 PM

Delayed onset of muscle soreness (doms). Dont think its a good thing as it can really hurt, im a H I T advocate and i practically always get soreness, quite considerably, the next two three days.
In my experience it tells nothing of the success of a workout, whether your stronger next workout will determine that. The only thing it does prove is that you have created waste products through the workout, and a later inflamitary response.

One of my favourite mike mentzer quotes is:
If you didnt get sore the next day what would you do? Try to get sore? soreness tells little about the success of a workout

**big** · 25-11-2004, 05:50 PM

I almost never get DOMS and manage to progress with every workout. The only time I get DOMS is after I take a break from lifting, or on a new exercise that works the muscle in a different way.

OnePack · 25-11-2004, 05:51 PM

well, i always get doms for the next few days after i do squats, and sometimes get doms on chest and triceps so i'm wondering if all this pain is doing any good from a bodybuilding point of view. I have always thought that if you dont get doms then you havent worked your muscles hard enough, but now i'm a bit confused :confused:

powerU · 25-11-2004, 06:30 PM

Quote:

Originally Posted by big

I almost never get DOMS and manage to progress with every workout. The only time I get DOMS is after I take a break from lifting, or on a new exercise that works the muscle in a different way.

same for me

winger · 25-11-2004, 06:50 PM

Quote:

Originally Posted by MatracaBergFan

well, i always get doms for the next few days after i do squats, and sometimes get doms on chest and triceps so i'm wondering if all this pain is doing any good from a bodybuilding point of view. I have always thought that if you dont get doms then you havent worked your muscles hard enough, but now i'm a bit confused :confused:

I love to feel sore the next day. I know I hit it hard and had a good workout. My back was hammered and all I did was 7 sets for back. 2 wide pullups, 2 close pullup and 3 sets of bent over rows. All sets to failure except the first set of bent rows.

**big** · 25-11-2004, 06:59 PM

Quote:

Originally Posted by MatracaBergFan

well, i always get doms for the next few days after i do squats, and sometimes get doms on chest and triceps so i'm wondering if all this pain is doing any good from a bodybuilding point of view. I have always thought that if you dont get doms then you havent worked your muscles hard enough, but now i'm a bit confused :confused:

No mate, not IMO.

To me, DOMS is a sign that you're either not used to the activity you're doing, and/or you haven't warmed up properly.

Suppose your max for 8 reps on bench was 100kg to failure. If you just turned up to the gym and lifted the 100kg for 3 sets of 8, with no warm-ups, no stretching, nothing... aside from risking injury, you would probably feel VERY sore the next day. If, however, you did something like this:

bar x 20
60kg x 10
80kg x 8
90kg x 6
100kg x 8 x however many sets you want (work sets)

with some stretches between the warm-up sets and after the work set.. chances are you wouldn't feel as sore the next day.

Does that mean we should all work out without warm-ups and stretching so that we feel sore the next day? Of course not!

Shib · 25-11-2004, 07:33 PM

Nice post big....

I never stretch tbh but always warmup each bodypart using around 35% of my 1rm.

winger · 25-11-2004, 09:31 PM

The Effects of Static Stretching on Muscle Strength
Tuesday, June 15, 2004

Will static stretching negatively affect muscular force production? According to researchers at the University of Nebraska-Lincoln, the answer is yes.

Subjects in this study warmed up, and then had their concentric, isokinetic knee extension peak torque measured in both legs at 60 and 240 degrees per second. Subjects then underwent 4 static stretches (1 active and 3 passive) for the knee extensors on their dominant leg only. Each stretch was performed 4 times and held for 30 seconds. After static stretching, peak torque was again measured in both the dominant and non-dominant leg.

Following static stretching, peak torque decreased in both limbs and at both measured velocities. Other studies have also shown static stretching to decrease force production, and have suggested that decreases in peak torque are velocity specific. In this study, peak torque decreased at both 60 and 240 degrees per second, suggesting that the decrease in force production may not be velocity specific.

The cause of this decrease in peak torque is not known. However the current study suggests that the cause may be related to changes in the mechanical properties of the muscle, such as an altered length-tension relationship, or a central nervous system inhibitory mechanism (supported by the decrease in strength on the non-stretched leg).

Strength and conditioning professionals may want to reconsider static stretching before competition. As more and more studies continue to suggest that static stretching may decrease maximal force production, the effects that this decrease will have on performance must now be considered.

Cramer JT, Housh TJ, Johnson GO, Miller JM, Coburn JW, Beck TW. (2004). Acute effects of static stretching on peak torque in women. Journal of Strength and Conditioning Research, 18(2):236 – 241

Killerkeane · 26-11-2004, 12:51 PM

good article,

ill probably get flamed for this but all the warm up i do is 300 metres rowing, then i go straight into my maximum. HArder, faster you hit the muscles the more they will grow.
Obviously not the case however...

Majesticpower · 28-11-2004, 04:41 AM

I wouldnt go by DOMS as being indicative of a good workout or not.

However i train VERY hard and intensely and always get doms and have done everytime ive trained for the last 8 years.

When weighlifting we produce tissue microtrauma(microscopic tears) which are basically tiny tears which in turn gives us DOMS.

MP.

winger · 28-11-2004, 05:23 AM

Quote:

Originally Posted by Majesticpower

I wouldnt go by DOMS as being indicative of a good workout or not.

However i train VERY hard and intensely and always get doms and have done everytime ive trained for the last 8 years.

When weighlifting we produce tissue microtrauma(microscopic tears) which are basically tiny tears which in turn gives us DOMS.

MP.

I like that. I change so much that I am always sore.

SportDr · 29-11-2004, 11:42 PM

DOMS is a normal product of muscular overload. It is the direct result of microtrauma as was said earlier, microtrauma caused by exceeding the muscle fibres tolerance for that particular load.

As a result damage is caused, which then has to be repaired, typically over 48hrs to a week. This repair leaves the muscle stronger, either through Hypertrophy (enalrgement of the muscle fibre) or Hyperplasia (splitting of the muscle fibre), this is called adaptation.

Therefore DOMS is a reasurring sign of a succesful workout that was intended to take the muscle to overload, it is in fact unavoidable if the muscle is overloaded.

DOMS is particularly bad following eccentric (muscle lengthening under tension i.e straight leg deads) or a new exercise. This is due to the damaging nature of these exercises.

Not all training has to be to overload and any programme should include lighter weeks where DOMS would not be expected.

HTH

SD

25-11-2004, 05:27 PM	#1 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	DOMS is gettings DOMS the day after for every workout a good thing? __________________ Thank you.

25-11-2004, 05:51 PM	#4 (permalink)
OnePack UK-M's Mascot Join Date: Jan 2004 Location: Staffordshire Posts: 1,502	well, i always get doms for the next few days after i do squats, and sometimes get doms on chest and triceps so i'm wondering if all this pain is doing any good from a bodybuilding point of view. I have always thought that if you dont get doms then you havent worked your muscles hard enough, but now i'm a bit confused :confused: __________________ Thank you.

25-11-2004, 07:33 PM	#8 (permalink)
Shib Gym Addict Join Date: Sep 2004 Location: the gym Posts: 279	Nice post big.... I never stretch tbh but always warmup each bodypart using around 35% of my 1rm. __________________ rollin down the street smoking casein, sippin on whey and juice, laaaaaidback To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-11-2004, 09:31 PM	#9 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,334 Blog Entries: 1	The Effects of Static Stretching on Muscle Strength Tuesday, June 15, 2004 Will static stretching negatively affect muscular force production? According to researchers at the University of Nebraska-Lincoln, the answer is yes. Subjects in this study warmed up, and then had their concentric, isokinetic knee extension peak torque measured in both legs at 60 and 240 degrees per second. Subjects then underwent 4 static stretches (1 active and 3 passive) for the knee extensors on their dominant leg only. Each stretch was performed 4 times and held for 30 seconds. After static stretching, peak torque was again measured in both the dominant and non-dominant leg. Following static stretching, peak torque decreased in both limbs and at both measured velocities. Other studies have also shown static stretching to decrease force production, and have suggested that decreases in peak torque are velocity specific. In this study, peak torque decreased at both 60 and 240 degrees per second, suggesting that the decrease in force production may not be velocity specific. The cause of this decrease in peak torque is not known. However the current study suggests that the cause may be related to changes in the mechanical properties of the muscle, such as an altered length-tension relationship, or a central nervous system inhibitory mechanism (supported by the decrease in strength on the non-stretched leg). Strength and conditioning professionals may want to reconsider static stretching before competition. As more and more studies continue to suggest that static stretching may decrease maximal force production, the effects that this decrease will have on performance must now be considered. Cramer JT, Housh TJ, Johnson GO, Miller JM, Coburn JW, Beck TW. (2004). Acute effects of static stretching on peak torque in women. Journal of Strength and Conditioning Research, 18(2):236 – 241 __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

26-11-2004, 12:51 PM	#10 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	good article, ill probably get flamed for this but all the warm up i do is 300 metres rowing, then i go straight into my maximum. HArder, faster you hit the muscles the more they will grow. Obviously not the case however... __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

25-11-2004, 05:44 PM	#2 (permalink)
andy78139 Newbie Trainer Join Date: Oct 2004 Location: plymouth Posts: 34	Delayed onset of muscle soreness (doms). Dont think its a good thing as it can really hurt, im a H I T advocate and i practically always get soreness, quite considerably, the next two three days. In my experience it tells nothing of the success of a workout, whether your stronger next workout will determine that. The only thing it does prove is that you have created waste products through the workout, and a later inflamitary response. One of my favourite mike mentzer quotes is: If you didnt get sore the next day what would you do? Try to get sore? soreness tells little about the success of a workout

25-11-2004, 05:50 PM	#3 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,458	I almost never get DOMS and manage to progress with every workout. The only time I get DOMS is after I take a break from lifting, or on a new exercise that works the muscle in a different way.

28-11-2004, 04:41 AM	#11 (permalink)
Majesticpower Gym Addict Join Date: Jul 2004 Posts: 190	I wouldnt go by DOMS as being indicative of a good workout or not. However i train VERY hard and intensely and always get doms and have done everytime ive trained for the last 8 years. When weighlifting we produce tissue microtrauma(microscopic tears) which are basically tiny tears which in turn gives us DOMS. MP. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ...Organically grown since 1982.

29-11-2004, 11:42 PM	#13 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,705	DOMS is a normal product of muscular overload. It is the direct result of microtrauma as was said earlier, microtrauma caused by exceeding the muscle fibres tolerance for that particular load. As a result damage is caused, which then has to be repaired, typically over 48hrs to a week. This repair leaves the muscle stronger, either through Hypertrophy (enalrgement of the muscle fibre) or Hyperplasia (splitting of the muscle fibre), this is called adaptation. Therefore DOMS is a reasurring sign of a succesful workout that was intended to take the muscle to overload, it is in fact unavoidable if the muscle is overloaded. DOMS is particularly bad following eccentric (muscle lengthening under tension i.e straight leg deads) or a new exercise. This is due to the damaging nature of these exercises. Not all training has to be to overload and any programme should include lighter weeks where DOMS would not be expected. HTH SD