UKBouldering.com
the shizzle => diet, training and injuries => Topic started by: Nibile on January 03, 2015, 09:48:28 am
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Given that getting DOMS should not be a target in itself, that to some degree they are quite unpredictable, and that apart from letting you know that you targeted the right muscles they are neither a proof of a good training session nor the indicator of growing/overcompensating, etc.
Here's the question:
On rest days I do some weight training to rise metabolism, keep muscle up, etc, the "heavy finishers" of T-Nation.
From the last session I got DOMS to my hamstrings and glutes, and to my lats and back muscles.
The first ones started to appear 14/16 hours after the session, the second ones 22/24 hours later.
Is there some useful info that we can get from the difference in time?
I sometimes get DOMS 48 hours after.
What does this mean?
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That you need to take more protein, glutamine and branched chain amino acids after such a workout. It won't make you put on weight, just heal you faster.
As for time difference, I dunno.
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:thumbsup:
Cheers doc.
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Sure fire way to avoid the DOMS - COFFEE around your hard training - Caffeine does something 'sciencey' in your muscles and the aches are massively reduced. Upping the protein intake veggies (antioxidants to de-flame your muscles) will help too. Also you experience them worst when you do a training set for the first time before your body has adapted.
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What are DOMS?
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http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness (http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness)
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Thanks (I should have googled it myself really -sorry)
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no problem, it was interesting to read that Wiki article anyway!
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That you should have done a longer and gentler warmdown? (runs for cover ...)
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train more,
ive had a hard sesh in the gym and eaten fuck all after and not ached.rarely do ,as i go the gym 4 or 5 times a week
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Drinking milk afterwards for protein was recommended to me by a dietitian. Although I've only done this after running rather than climbing and it didn't avoid DOMS, but may have reduced it
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Even 150g of protein and branch chain
Aminos isn't saving me from my pain..first free weights for 4
Weeks yesterday, life is becoming progressively more painful this afternoon...
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Sounds like you've got man flu.
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Drinking milk afterwards for protein was recommended to me by a dietitian. Although I've only done this after running rather than climbing and it didn't avoid DOMS, but may have reduced it
I milked away the DOMS when I was last climbing regularly. Great stuff.
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It would be nice to read the full text for this: http://www.ncbi.nlm.nih.gov/pubmed/24164961 (http://www.ncbi.nlm.nih.gov/pubmed/24164961)
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It would be nice to read the full text for this: http://www.ncbi.nlm.nih.gov/pubmed/24164961 (http://www.ncbi.nlm.nih.gov/pubmed/24164961)
N = 9 though. :badidea:
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Hadn't spotted that (quick skim). Not going to up my caffein intake anyway, I think the side effect of lack of sleep would easily outweigh the benefits for me!
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Sounds like you've got man flu.
No virus, just got a recovered elbow... Decreased 12 rep max weight regieme ( one set only) of 22 different excersises .... By about 15% as I was a bit out of practice.... Errror.. Should have gone for at least 25%. Can hardly move now. A 6 km run to start it all off wasn't perhaps the best either...
On day I'll learn... Maybe.
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Sounds like you've got man flu.
No virus, just got a recovered elbow... Decreased 12 rep max weight regieme ( one set only) of 22 different excersises .... By about 15% as I was a bit out of practice.... Errror.. Should have gone for at least 25%. Can hardly move now. A 6 km run to start it all off wasn't perhaps the best either...
On day I'll learn... Maybe.
Entirely by coincidence...
I generally round off my session with a half pint of triple shot latte (currently restricting myself to one Double shot macchiato in the AM and said Latte in the late afternoon) and do not have any significant incidence of DOMS to report.
Therefore it must be true.
N=1.
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1st session for a while. I'll be rite in 3 days. Punishment. Again on friday. Thats the way.
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1st session for a while. I'll be rite in 3 days. Punishment. Again on friday. Thats the way.
In truth, I started with two sessions a week (typically, well OTT in severity) 4 weeks ago. Added two extra sessions (campus on Mondays and FB on Thursdays) this week.
The first two sessions (posted the routine somewhere else on here), left me DOMed to buggery, by session four; none.
Stick at it!
Also, added 10kg to my Mil/behind neck presses and 20kg to my Deadlifts (actually, going to need an Olympic bar to go any higher), over the four week period.
So returning from injury can be pretty rapid (mine was shoulder). I'm deliberately laying off the climbing though, until I feel strong enough.
Resisting problems in the harder spectrum is too hard for me and I'd just knacker myself again.
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Ok, to come back to Nibs point, and your experience Matt.
I've learnt that you don't do a weights session for the first time in weeks and then after neckin a load of protein shakes fast for 24 hours ( kinda timed the whole thing wrong).
This results in a horrific situation, where 48 hours after I had a little cry on crawling out of bed at 5 this morning to get some painkillers.
One lives and learns... Must ensure adequate substrate.
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;D ;D ;D ;D ;D
I learnt that when I was 15. After getting a tonsillitis and staying at home for two weeks, I went back to the gym and did a normal session, just as the last one I had done before illness.
My goodness... I was sore for days afterwards...
So I thought "Ahah now I know!".
Fast forward a few years (like 15 years...) and I went on a bouldering trip for the first time. Three days at full throttle, from dawn 'til dusk with an epic last day send at dark, with my friends already in the car with engine on, waiting for me.
The next day I was a walking DOMS: I felt like a corpse under formaldehyde and found out that bouldering works muscles that you didn't know you had.
Live and learn (not).
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:agree:
God I hurt..
:wall:
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Correct me if I'm wrong but doesn't the science support that DOMS is usually a result of either A) doing novel/untrained movements, or after a long layoff, or B) a really huge increase in the training intensity? I think getting it once in a while after particularly savage sessions or trying new lifts or something is to be expected. My own experience is when I do that kind of session and I'm expecting serious pain (DOMS of the forearms/biceps is AGONY) I'll do the shakes, giant salad, lots of veg etc after the workout, and usually tons of massage and a hot bath. Frequently I'll get up in the middle of the night feeling hungry and have another protein shake+fruit which makes me feel alot better in the morning than if I had just slept solidly and not had a snack
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your right, the thread is sharing idiots - who should know better by now - experiences of cocking up the diet that we all know is the right way to manage heavy muscle load training with emphasis on building muscle. The unique twist being most of us also want a BMI close to 20 and as little body fat as we can get away with.
Oh, the pleasures of trying to improve power to body weight ratios...
I'm back on the weights tomorrow, I'm not taking a month off free weights again unless mandatory!!
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My entire back is just a big lump of weakness. I need to get back to doing deadlifts/overhead+front squats....to say I'm not looking forward to it and anticipating serious amounts of pain would be an understatement :2thumbsup: