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Forum » Does anyone else get wicked DOMS from time to time?
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Thread: Does anyone else get wicked DOMS from time to time?

post 1640069183 06-03-2021, 02:12 PM
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Does anyone else get wicked DOMS from time to time?

Monday I had a massive leg day that consisted of;

Box squats, leg press and barbell thrust all at relatively heavy weight.

Tuesday night I start having a random hot feeling, my body temp jumps to about 98.9, and my blood pressure is at one point 156/78 and I have a slight headache.

Take some CBD and go to bed, wake up a few hours later, check my BP and it's dropped to 120/59 with a rate of 60.

I work out Wednesday, feel fine and strength isn't affected. I get a ton of protein, food and water in, but the random DOMS just really shakes me up from time to time.
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
post 1640069323 06-03-2021, 02:14 PM
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Take some Pamprin, OP.
post 1640069413 06-03-2021, 02:15 PM
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Me too, its very frustrating. There really is no rhyme or reason to mine, its totally random and it will last for days. Also I'll feel flu like symptoms, really weird
post 1640069603 06-03-2021, 02:16 PM
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Stop measuring your BP and pulse so much. That’s the first problem. Nothing’s wrong with you. Just a random headache and a hot flash.
post 1640069763 06-03-2021, 02:18 PM
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Can confirm. Legs wrecked from Tuesday. Rarely happens with any other body part with the exception of the occasional chest workout
post 1640069833 06-03-2021, 02:19 PM
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The best way to eliminate leg DOMS is to increase squat frequency.

And the best way to do that IMO is to front squat on deadlift day. Not a ton of reps or sets, just work up to 75-85% for a set of 3-5 reps.

No more crippling DOMS.
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post 1640069903 06-03-2021, 02:19 PM
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play a full 90 minute football match every week, take legs 2 days to recover
post 1640070233 06-03-2021, 02:27 PM
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A large percentage of doms cause from working in the stretch position. That’s why your shoulders usually get less sore than other muscles
post 1640071263 06-03-2021, 02:44 PM
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Originally Posted By DrewDarden⏩
The best way to eliminate leg DOMS is to increase squat frequency.

And the best way to do that IMO is to front squat on deadlift day. Not a ton of reps or sets, just work up to 75-85% for a set of 3-5 reps.

No more crippling DOMS.
I do an ABC type rotation

Week A: Back squat, conventional deadlift
Week B: Leg press, box squat, barbell thrust
Week C: Front squat, trap bar deadlift
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
post 1640072113 06-03-2021, 02:54 PM
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I love DOMS. Sometimes I take a week off just to wreck myself the following week. It reminds me that I'm actually doing something.
post 1640072303 06-03-2021, 02:56 PM
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Definitely at my age.
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post 1640072903 06-03-2021, 03:02 PM
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Originally Posted By thadderbox⏩
I do an ABC type rotation

Week A: Back squat, conventional deadlift
Week B: Leg press, box squat, barbell thrust
Week C: Front squat, trap bar deadlift
Sorry I read "week" as "workout" the first time.

That explains why you're sore if you're only working the muscles in your legs once per week.

Like I said, the only surefire way to eliminate that sort of DOMS is to increase squat frequency.

So if you have a three day workout routine:

Day 1
Squat 5x5

Day 2
Bench Press 5x5

Day 3
Deadlift 5x5

Then try throwing in front squats on deadlift day:

Day 1
Squat 5x5

Day 2
Bench Press 5x5

Day 3
Deadlift 5x5
Front Squat 3x3

It will take two weeks to adapt probably, but soon enough, you'll see a huge difference.
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post 1640073063 06-03-2021, 03:05 PM
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As others astutely pointed out, doms is mostly from mobility issues. Chances are that if you're getting doms from squats, that you're form is affected by your lack of hip mobility.

Hows your pelvic tilt? anterior, posterior? Do you have decent ankle flexion?

Drews suggestion works because you'll be doing weighted stretching effectively. I do light zerchers 3x5 three times a week as well as single leg dead lifts. Hip mobility has never been better.
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post 1640074063 06-03-2021, 03:18 PM
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Originally Posted By DrewDarden⏩
Sorry I read "week" as "workout" the first time.

That explains why you're sore if you're only working the muscles in your legs once per week.

Like I said, the only surefire way to eliminate that sort of DOMS is to increase squat frequency.

So if you have a three day workout routine:

Day 1
Squat 5x5

Day 2
Bench Press 5x5

Day 3
Deadlift 5x5

Then try throwing in front squats on deadlift day:

Day 1
Squat 5x5

Day 2
Bench Press 5x5

Day 3
Deadlift 5x5
Front Squat 3x3

It will take two weeks to adapt probably, but soon enough, you'll see a huge difference.
I do about 3 days week, legs, upper body, and then a core/cardio with weekends off to recoup / eat.

I do a bunch of pyramid and drop sets on leg & upper body days tho.

With those days I try to hit a variety of muscles, doing 3x12's or 4x10's depending on my mood.
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
post 1640074203 06-03-2021, 03:20 PM
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Originally Posted By thadderbox⏩
I do about 3 days week, legs, upper body, and then a core/cardio with weekends off to recoup / eat.

I do a bunch of pyramid and drop sets on leg & upper body days tho.

With those days I try to hit a variety of muscles, doing 3x12's or 4x10's depending on my mood.
Do what you do, but you're going to get sore squatting only once per week.
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post 1640074333 06-03-2021, 03:23 PM
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Originally Posted By DrewDarden⏩
Do what you do, but you're going to get sore squatting only once per week.
Mobility warm up is pretty extensive, I hit a ton of machines to warm up quads/hamstrings tho.
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
post 1640074413 06-03-2021, 03:24 PM
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All I know is that with regular workouts I can get to a point where I only have DOMS for a couple days, and its not terrible.

If I take a week off its like 3 weeks of being consistent to knock down DOMS a bit. For example, I missed last week, and even knocking a rep off each set at the same weight, my chest, shoulders lats and arms are still very sore from Monday. Sore enough I couldn't do todays upper workout.


I have had bad DOMS my whole life and I see no end in sight.
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post 1640074523 06-03-2021, 03:26 PM
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Dedicate a good 10-15 min right after your workout to stretching and you will likely not have or highly reduce DOMS the next day (srs)
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post 1640074753 06-03-2021, 03:28 PM
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Originally Posted By Nicotaf24⏩
Dedicate a good 10-15 min right after your workout to stretching and you will likely not have or highly reduce DOMS the next day (srs)
Ive tried that. Even had a trainer who worked with NHL teams when I was in university try and assist with it.

Stretching like crazy after
Massage
More warm ups
Even different salts, and supplements during and after lifting...

Nadda.
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post 1640074783 06-03-2021, 03:29 PM
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Originally Posted By thadderbox⏩
Mobility warm up is pretty extensive, I hit a ton of machines to warm up quads/hamstrings tho.
I've been lifting weights for 25 years. I've trained with every system known to man srs. I trained at a powerlifting gym with dozens of other people for several years. I've read powerlifting journals for decades and followed the progress of thousands of lifters (srs again). I have two boys (18 and 21) who I've experimented with in my gym. I've read more books on lifting than most people have read overall srs again.

Bottom line: A person who lifts hard will get badly sore squatting once per week.

Take it or leave it, but I've already put in all the leg work on this one for you. Just try it for three weeks.
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post 1640075023 06-03-2021, 03:31 PM
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Originally Posted By DrewDarden⏩
I've been lifting weights for 25 years. I've trained with every system known to man srs. I trained at a powerlifting gym with dozens of other people for several years. I've read powerlifting journals for decades and followed the progress of thousands of lifters (srs again). I have two boys (18 and 21) who I've experimented with in my gym. I've read more books on lifting than most people have read overall srs again.

Bottom line: A person who lifts hard will get badly sore squatting once per week.

Take it or leave it, but I've already put in all the leg work on this one for you.
So for someone on a mon/tues thurs/fri upper lower, what do you suggest when doms is still so bad you cant get in the thurs/fri days?
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post 1640075123 06-03-2021, 03:33 PM
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Originally Posted By Hutrapper⏩
So for someone on a mon/tues thurs/fri upper lower, what do you suggest when doms is still so bad you cant get in the thurs/fri days?
Ibuprofen for the first week, and maybe the second. The third week you won't need it anymore.
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post 1640075473 06-03-2021, 03:38 PM
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Originally Posted By DrewDarden⏩
Ibuprofen for the first week, and maybe the second. The third week you won't need it anymore.
It takes about three weeks of solid consistency, but even then if I push too hard its bad, even without anything missed.

But you are right, with perfect consistency and keeping exact records so there are no big jumps in weight or reps you can avoid it.

But let me tell ya, if I take one week off, its hell all over again.
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post 1640075683 06-03-2021, 03:41 PM
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Originally Posted By Hutrapper⏩
It takes about three weeks of solid consistency, but even then if I push too hard its bad, even without anything missed.

But you are right, with perfect consistency and keeping exact records so there are no big jumps in weight or reps you can avoid it.

But let me tell ya, if I take one week off, its hell all over again.
Yeah the consistency is a given. But once you get over the hump, it's much better.

And I never claimed soreness would go away, I said the crippling DOMS would go away (not the same thing). If you're squatting, deadlifting, and front squatting heavy, you're going to get sore.

That's part of it.
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post 1640075933 06-03-2021, 03:45 PM
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Originally Posted By DrewDarden⏩
I've been lifting weights for 25 years. I've trained with every system known to man srs. I trained at a powerlifting gym with dozens of other people for several years. I've read powerlifting journals for decades and followed the progress of thousands of lifters (srs again). I have two boys (18 and 21) who I've experimented with in my gym. I've read more books on lifting than most people have read overall srs again.

Bottom line: A person who lifts hard will get badly sore squatting once per week.

Take it or leave it, but I've already put in all the leg work on this one for you. Just try it for three weeks.
I'd definitely like to do a 4-5 day program;

Mon - Legs
Tues - Upper
Wed - Core / Cardio
Thurs - Legs
Fri - Upper

Just the amount of food prep would be insane, but could be done.
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
post 1640076043 06-03-2021, 03:46 PM
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#26
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yeah and i love it. i wonder if this is what women mean when they say they got ****ed so hard their pussy aches from being stretched out. like it hurts but damn those doms feel good too.
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post 1640078313 06-03-2021, 04:24 PM
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Originally Posted By DrewDarden⏩
Do what you do, but you're going to get sore squatting only once per week.
I second this.

It doesn’t have to be a heavy squat all the time either. Or a squat all all, just some kinda push with the legs.

Example:

One day I’ll do some heavy leg presses, the next would be some B-stance squats, the last time that week would be bodyweight prisoner squats at home.

Then after a month it would be hack squats, goblet squats and split squats or step ups.
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post 1640078433 06-03-2021, 04:26 PM
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#28
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I've only been run down that bad a handful of times. When that happens, I take a week off the gym to recoup myself and eat a little more. Nothing gets done and at that point you're hurting yourself more than you're gaining. Normally when I'm cutting but doing high reps/high sets, I'll wake up and feel my body on fire and my mind running on empty, feel like absolute chit and it's because I pushed myself too hard. If it's the regular muscles are a little sore DOMS, then I lift through that. But what you're describing isn't DOMS but CNS damage. When your blood pressure and temperature start to fluctuate, it means it's CNS fatigue. Takes 2-3 days to go away, but I take a week off.
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post 1640078633 06-03-2021, 04:28 PM
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Originally Posted By BeginnerGainz⏩
I second this.

It doesn’t have to be a heavy squat all the time either. Or a squat all all, just some kinda push with the legs.

Example:

One day I’ll do some heavy leg presses, the next would be some B-stance squats, the last time that week would be bodyweight prisoner squats at home.

Then after a month it would be hack squats, goblet squats and split squats or step ups.
I’m sure leg press and hack squat would do the trick just fine.

The reason I like front squat so much is because it seems to complement the deadlift so well, and you might as well kill two birds with one stone.

But safety bar squat would also be good. Belt squats would be great. Sissy squats would be good, too.

Personally I would say front squat or safety bar squat are the best options if you care about building your deadlift.
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post 1640078663 06-03-2021, 04:29 PM
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#30
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Doms for me are based near entirely on my protein intake, get my 150+ and I'm on easy Street with them, under 100 and I ded
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