Does soreness equal growth? Do you get really sore a day or so after a workout? Most lifters do and some think it’s the marker of a good workout and ultimately, progress. But is it really, or did you just overdo it? Keep reading and we’ll find out!
What Is DOMS?
You feel DOMS (delayed onset muscle soreness) within a day or so after a workout because of damage to your muscle fibers. This happens as a result of intense workouts. The soreness can last between 1 and 3 days. (1)
Eccentric Phase = More Soreness
Damage to your muscles and the eventual soreness are thought to occur primarily because of the negative (or eccentric) phase of a repetition. That may be one reason you don’t always experience soreness to the same degree.After all, not every exercise places the same type of eccentric stress on your muscles. Not to mention, not everyone trains in a manner that optimizes the eccentric phase.
For example, I like to take twice as long on the eccentric phase than on the concentric phase. I also do 3-4 second static holds in the fully stretched position, which is often near the bottom of the eccentric rep. Even training this way, I only experience mild soreness.Yet, when done for the first time, the soreness can be mildly severe.
Soreness Lessens As You Adjust
I’m sure you’ve noticed that the amount of soreness you experience lessens as you become used to a particular workout and/or exercise. Why is that? Because you’re adapting to the stress of training. You won’t experience the same level of soreness unless you increase the stress to an even greater degree. This might mean adding new exercises, more weight, or more volume. Or it could be switching to an all-new workout routine. But at some point the question to be asked is, how much harder can you train?
Training To Failure – Yes or No?
Anyone that reads my articles knows I almost always advise going to, or even beyond, failure. I especially advise this if you’ve reached a strength ceiling. After all, there comes a point where you can’t add any more weight. Of course, progressive overload can be achieved by other methods, but you get the idea. In those cases, I think it makes sense to go to failure and beyond.
That said, it’s no secret many “gurus” do not advise going to failure. You have to decide what works best for you. Not everyone can deal with the increased discomfort and level of effort needed to push to or past failure. You see it in the gym all the time: the lifter that does maybe 12 fairly easy reps, stopping at the first sign of real exertion. This lifter could have done another 3-5 reps or chosen to put more weight on the bar. Instead they choose the easy way.
Manipulate Intensity
While I tend to lean toward training to failure, there are conditions. For new lifters, I advocate focusing on progressive overload using the big basic exercises. Even when you reach a point where adding any more weight is all but impossible, you can manipulate other factors (rest, volume, reps). Once you’ve maxed out the classic progressive overload approach, it makes sense to look at going to failure and using intensity techniques. But, in any of these methods, you can keep DOMS to a minimum by using a methodical approach to your training. You do this by gradually increasing either weight, volume, or intensity. You also need sufficient rest days.
What Techniques Can Help Ease DOMS?
DOMS will resolve on its own. Yet why experience more pain than you have to? One thing you can do is to keep moving. Don’t just sit around, get up and move. Light activity is all that’s required. You also want to take the time to recover. Yes, you can train when you’re sore, but you’ll just make yourself more sore. So take a day or two! Other things you can do include getting a massage, or using ice and/or heat. Your choice of heat can be anything from a warm bath to a heating pad.
What About Supplements?
Some supplements may help with DOMS. Of course, you’re in a recovery phase, so keep your protein and carb intake up. As many of you know by now, I advocate a good protein powder, such as Hi-Tech Precision Protein. In addition, fish oil can help ease inflammation. Magnesium helps relax your muscles. Try it by itself or as part of a ZMA formula. In terms of general recovery, try adding glutamine to your protein shakes (don’t forget some carbs for glycogen replenishment).
Summary
If you’re training hard, a little soreness is to be expected. If you’re very sore for several days, you did too much. Try the tips and supplements (remember to shop illpumpyouup.com!) presented here, and going forward think logical, methodical progression. Good luck!
References:
- https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-(doms).pdf?sfvrsn=8f430e18_2