Hye all. Just switching my workout routine from Stronglifts 5x5 + a bit of adjustment to Layne Norton's PHAT as per suggested by fellow forumeres -Dan.
Just tried the Lower Body Power day on Friday and right now I'm experiencing DOMS, and it is very hurt at the moment. Another bad news is that I just done my Arms and Chest Hypertrophy day yesterday (Saturday) and I might be experiencing another DOMS and stacking them up will be a lot of pain.

Anyone knows how to reduce the pain?

This is weird. In the other thread you said u squat and deadlift twice a week. Still no DOMS whatsoever?

I do one deadlift session and I can hardly sit up straight for a couple of days

Maybe yoou should review your squat and deadlift forms, or go heavier.

As for the pain, well.... all I can say is WELCOME TO OUR WORLD LOL

use Ammeltz YokoYoko (red color bottle cap)

treatment? rest

medication? protein.. in any form

reduce the pain, might u reduce the gain as well....

Nope.

Dynamic stretching during,between and after workouts helps u to reduce DOMS.

It's not magic,it's not miracle, it didn't cure in one shot but throughout regular stretching, it helps reduce DOMS mostly through building up flexibility and endurance.

After all,by resistance training and cardio throughout years doesn't necessary keep who you are for next 10,20 years, but stretching does.

Kane Sumabat, Tony Horton and Ryan Giggs are great examples.

yeah, I do squat and deadlift twice a week. My PR for squat is 230lbs for 1x5, deadlift 1x2 250 lbs. Now, since I'm transitioning to the Layne Norton's PHAT, I've done several extra exercise such as hack squat, calf raise, leg curl and etc. By doing new exercises, it target different muscle area thus comes the DOMS. The muscle soreness from squat and deadlift is bearable but now it is not.

Just got back from swimming. The pain subsides a little bit.

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Added on May 6, 2012, 7:08 pmIs it ok if I use it? Right now been treating my muscle with Menzza; a hot cream that I got from Uni Clinic

This post has been edited by alien9: May 6 2012, 07:08 PM

i am using it when i got Doms.

It's Delayed Onset Muscle Soreness, not Syndrome...gosh, you made it sound like a disease...

... and y this question needs a special thread is beyond me.

thanks guys for all the reply. I opened this thread as yesterday I was feeling a lot of pain on my lower body; even more pain than I felt when starting weightlifting.

yea, hot cream and rest does help reduce the pain. my swimming session yesterday maybe helped a little thou.

just read the PHAT training routine. seems like i share his view of things lol

i've never seen a guy who can squat 500lbs who has chicken legs.
+9999

bro alien9...referring to this thread's title, it's delayed onset muscle soreness la

Try foam roller stretching. I do that when I have DOMS. Mind you, I make a lot of noise (moaning, groaning, screeching) when I do it. The first time you do it, you're going to break out in sweat. But you'll find that the muscles fill like you've just had a massage.

This post has been edited by myremi: May 8 2012, 01:59 PM

i guess its a norm? ...i had that feeling every weeks...

almost everyday for me @@" especially chest back n leg..

Get some recovery amino acids if you looking at supplements? If not, rest and time will heal.

do you guys get doms for delts and biceps?
i rarely get doms for delts, and after arms day my tris will have doms but not my biceps :S

well mild soreness for delts and sometimes DOMS for biceps. I dont have an arm day, just that my tricep day is together with chest and bicep day together with back. I do this so i can squeeze all out and concentrate on the combo muscle groups on that particular day.

try go heavier for your delts or add more volume. I usually damage my muscle more by doing that.

This post has been edited by Dagger69: May 10 2012, 09:43 AM

Seems like sports massage might reduce the pain intensity. So the next time after you've done with an intense workout that you know will induce DOMS, go for a massage.

hello there, I would like to ask a question.

I have been going to gym regularly for the past few weeks. Usually my body will feel the pain a day after workout. Yesterday i did some benchs and other workouts for chest and triceps. Today i woke up and i didnt feel any pain at all at my hand and only abit at my chest.

Does that mean my muscle didnt grow, or it's just that I've gotten used to it so DOM doesnt appear?