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Max 08-02-2010 07:17 AM

Crippling DOMS
Hi guys,

Okay I've recently had 7 weeks out of the gym, I have been training for a 10k run and that passed at the weekend so Iím this week back in the gym.

My question relates to the crippling DOMS that I always get. Even when Iím training a muscle every 5 days which my routine dictates my legs are always ruined for a day or two after a big session. Last time I had a rest and only 4 weeks and my legs were so trashed for 4 or 5 days I could barely walk, let alone play football or anything athletic.

So Iím due to do legs on Wednesday, am I best to go for it with a full session or am I best to ease back into it over a few sessions? I know once its out of my system Iíll be okay but I would like to be able to get dressed on Thursday morning!!


Max 08-03-2010 04:27 AM

Come on someone must have been through this before!?!

iron_worker 08-03-2010 08:03 AM

What does your leg workout look like? Maybe it's just way too much for your body.

What is your diet like? I found when I tried a keto diet (all fats/pro) my recovery sucked.

How much do you sleep every night? Do you drink lots of water?


Max 08-03-2010 09:04 AM

I normally get approx 7.5 hours a night and I take in loads of water, in fact other than milk that i have with my shake i don't drink anything else.

A leg workout would normally look as follows:

Squat 4x10
Leg Press 3x10
Leg curls 3x10
Calf raises 5x10

Its only my quads that get trashed and its squatting that does it. I used to train legs once a week and found that by doing it every 5 days this helped. Its just after a break its gonna hurt, once I get back into it I'll be okay I just wondered if anyone else has eased back in or shall I go hell for leather and accept a week or two of agony.

iron_worker 08-03-2010 10:15 AM

Well a 4x10 squat is a lot... especially when you follow it by leg press etc.

Are you trying to gain mass or build strength?

I would say drop the leg press.

Have you thought about doing lower volume squats?


Max 08-05-2010 05:13 AM

I am looking to gain mass, what do you mean maybe do 3x8 on the squats? That would make sense i guess a total of 24 reps instead of 40 is a huge difference.

iron_worker 08-05-2010 02:06 PM

Why don't you try dropping the leg press completely and drop squats to something pretty low volume like 3x5 and then slowly add volume back until you find your threshold.

You will find that your ability to handle volume will probably slowly increase over time.

Eventually you could add leg press back in as well.

Just my $.02.


hrdgain81 08-13-2010 09:47 AM

I have to agree with IW, the overall volume of your leg workout is going to contribute greatly to your DOMS. and proper nutrition will help to decrease them.

Another point I would make is, you trained for 7 weeks for a 10k, then jumped right back into the gym and started high volume squats and leg presses after the race. Your legs will likely need more time to recover after the training and 10k you did. It may be smart to drop your volume and weights down for a week or two and due a suedo deload to allow them to recover fully, or take some time off completely.

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