Attack of the DOMS (Muscle Soreness)

[BendtheBar]

DOMS = Delayed onset muscle soreness.

Tell me about a specific workout you did that left you with insane muscle soreness...

In late 2007 I decided to try German Volume Training for the first time. I loaded the bar with what seemed like a pitiful 185 pounds, and squatted for 10 sets of 10 reps with 60-90 seconds between sets.

I was so sore that 7 days later I still couldn't walk straight, my DOMS were out of control. Needless to say I missed week 2's leg workout.

[Carl1174]

The first time I did 20 reps squats... I went too heavy and was literally under the bar FOREVER through pure bloody-mindedness to finish the set... I then did SLDL's, single leg leg presses and some extensions i think afterwards...

I couldnt even sit on the toilet properly for two days

carl.

[glwanabe]

Oh this is easy.

Donkey calf raises. Got the bright idea to go balls out on them one time when I was 17yrs old. Could not walk for 2 days. OUCH.

[Abaddon]

One of the areas I seldom - if ever - get DOMS is in the pecs.
But around June last year I was watching some MMA fight training and saw one particular movement that intrigued me.

I call them Lying Side-On Dumbbell Reaches in my workout. I still don't know what the proper name is, but will describe it:

Lie in a side-on plank position, propped on one elbow and rigid.
Hold a dumbbell in the free hand.
The movement begins with the dumbbell held in the crook of the supporting arm.
Now raise the DB in an arc outwards, away from the body, until the arm is straight and the DB directly above your head.
Hold briefly, lower following the same arc, and repeat.

This KILLED my pecs, for days afterwards, especially on the inside (which is even more rare). Thoroughly recommend them.

[BendtheBar]

Originally Posted by Abaddon

This KILLED my pecs, for days afterwards, especially on the inside (which is even more rare). Thoroughly recommend them.

Interesting in several ways.

I am tricep strong/pec weak so even one hard set of benches gives me chest DOMS. Not sure I will be trying your movement without a video though

[bigtim27]

about 2 months ago when I first started doing dips. In fact dips still leave me feeling sore in the center of my chest.

[Abaddon]

Originally Posted by BendtheBar

Interesting in several ways.

I am tricep strong/pec weak so even one hard set of benches gives me chest DOMS. Not sure I will be trying your movement without a video though

Well looks like I have a project tomorrow...

[Trevor Ross]

The first barbell exercise I ever did (on my first trip to the gym to boot) was Squats, and my legs hurt so bad the next day I was literally dragging my feet, I couldn't pick the bloody things off the ground!

[5kgLifter]

360 bodyweight squats, including sissy squats.

Couldn't walk for 10 days, felt like I was sleeping with rocks beneath my skin (very uncomfortable) there was just no give in the muscles at all. Had to walk sideways down the stairs for about 10 days.

It was funny though Will I ever be doing that again? erm NOPE!!

[andys_trim]

Not to get to specific but...


Squats
135 X 10
155 X 8
185 X 6
185 X 6
225 X 4

Leg Press (All weight is without the weight of the sled, just the weight I added)
270 X 10
360 X 8
450 X 6

SLDL
135 X 10
185 X 8
185 X 8
185 X 10 (PR)

Weighted Lunges
50 pound EZ Bar on my back X 10 (Did this for all 3 sets)

Leg Extensions
110 X 10
125 X 10
140 X 10

Laying Leg Curl
110 X 6
85 X 10
110 X 6

Did this yesterday. Getting out of bed and walking down the stairs was hell