A day without DOMS

Now, does a day without DOMS (Delayed Onset Muscle Soreness) exist when you push yourself to the limit with most every workout and you're a relatively new lifter? The answer for me is "no". Not a day goes by where something on me isn't stiff or sore. It's a rewarding kind of sore, and one I think I would miss if I didn't feel it for a few days. With that said, I'd like to talk about the different days of DOMS for me, what exercises produce the most post-workout soreness, and if the soreness is necessary.


Day 0 DOMS:

((This is when whatever muscle group I worked out that day is sore several hours later.))

Typical muscle groups: Shoulders, biceps

My interpretation:

This type of soreness seems to happen only under a few circumstances--

• When I switch up training a certain muscle a certain way
• When I really overdo it
• When I've done some other activity that utilizes the muscles I train that day (for example walking a lot on leg day, or raking leaves on back day)

What I do: Usually I just take some Alieve if it's bad before bedtime and try to get A LOT of sleep.

Day 1 DOMS:

(( The day after my workout when I either wake up sore or it sets on early-ish in the morning ))

Typical muscle groups: Legs, Lower back, Glutes

My interpretation:

This type of DOMS tends to happen when I have a particularly heavy workout usually with:

• Heavy Squats
• Heavy Deadlifts
• High Rep Hyperextensions

Usually this means on Monday after Sunday Leg Day I will tend to feel it if I've pushed myself hard. It isn't a bad type of sore, but not the best type either.

What I do: Typically, I make sure to get fluids and a good amount of protein that day. I am also mindful that I need to take it easy and rest that specific muscle group more than others.

Day 2 DOMS:

(( This is two days after a lift and is by far the most common type I get ))

Typical muscle groups: All -- as long as I push myself!

My interpretation: My muscles are inflamed as a result of me tearing them through weight training. They will grow back bigger. Yay!

What I do:  Nothing! I kinda enjoy this type.



Day 3 DOMS:

(( Three whole days after a lift, so since I lift in the mornings if I am still sore after I get up and move around three days later...thats the "3-day-DOMS" ))

Typical muscle groups: Lower back, hamstrings/glutes

My interpretation:

I go back and forth between thinking it was good I pushed that hard and thinking it was bad that I pushed that hard. If Day 3 DOMS is worse than Day 2 DOMS, I typically think the latter. This almost solely seems to occur after leg day with a lot of hamstring/glute work or after a hard day of both DLs and Hypers combined.

What I do: Whine, mostly.

What are your days with DOMS like?