How do I guarantee severe DOMS that lasts 3-5 days every time? I'm talking about 7-8 out of 10 on the pain scale.

How do I guarantee severe DOMS that lasts 3-5 days every time? I'm talking about 7-8 out of 10 on the pain scale.

I've got some shitty light DOMS right now but I want MORE.

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  1. 1 month ago
    Anonymous

    doms is not a good indicator of muscle growth
    Any new physical activity will cause it

    • 1 month ago
      Anonymous

      Work harder

      moron

      • 1 month ago
        Anonymous

        I went to complete muscle failure. I could not do one single rep more. Trouble is my DOMS is just eh right now, like a 2-3 pain. I'm disappointed. I mean, how can I do more if I can't possibly do more, you know?

      • 1 month ago
        Anonymous

        AHAHAHAH

    • 1 month ago
      Anonymous

      >spouts the same bullshit every illiterate gym moron repeats without knowing why.

      Peak intermediate here.

      This urban legend comes from A SINGLE badly done japanese study with a small sample of random students. https://pubmed.ncbi.nlm.nih.gov/12453160/

      For trained individuals (and given you’re not a frequency moron like HIT gays) doms are ABSOLUTELY an indicator that you WILL grow

      • 1 month ago
        Anonymous

        (and given you’re not a frequency moron like HIT gays)
        Can you explain what you mean by this?

        The thing I'm currently intrigued by right now is once a week training, absolutely destroying a muscle and giving 7 days to recover. My 2 problems are 1) Despite training to set failure (not just rep failure), the pain afterwards isn't that severe and 2) Despite the low frequency, I still seem to experience the repeated bout effect even after a week. I'm thinking now that I might need a workout A and workout B and cycle them every two weeks.

        • 1 month ago
          Anonymous

          Like you said, repeated bout effect.
          Given that you match your calorie needs, (a lot of people frick that up) you can up the volume. HIT work well for people that don’t eat enough because training 1 or 2 hour every 7 days doesn’t burn much. Even if you go to failure and shit. You’d add better gains by eating more and adding volume.

          and for the DOMS part specifically, periodize, switch exercises, change tempo, rep ranges and even set number

          • 1 month ago
            Anonymous

            https://journals.lww.com/nsca-jscr/Fulltext/2015/08000/Repeated_Bout_Effect_in_Muscle_Specific_Exercise.24.aspx

            Been reading this. An interesting finding is that alternating high rep/low rep can get around the RBE. However, exercise variation (within the same muscle group) had no meaningful difference. So if you wanna get around RBE and induce DOMS, the way to go is Week 1 High Weight Low Rep, Week 2 Lower Weight High Reps and so on, whilst keeping the same exercises consistently. I mean really what's the difference between a tricep extension, a skullcrusher and a kickback if at the end of it the tricep is quivering, aching and exhausted?

            • 1 month ago
              Anonymous

              Your study is very limited by only comparing the outcome using preacher curls and inclined curls for 2 reasons :
              1-it’s basically the same single joint exercise (the elbow) the main difference is the strech.
              using chin ups that also work the biceps over the shoulder joint would’ve been a better pick.
              2-it’s a known fact that different grip work the muscles differently, activating different heads of the muscle.
              in your study, the grip is the same.
              If we keep your triceps example, let’s say you’re used to triceps pushdowns, now switch to a supinated grip.

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              News sensations and DOMS garanteed

              • 1 month ago
                Anonymous

                Interesting point about using different grips. I'll certainly play around with that.

                By the way for anyone curious, I'm doing Mon Biceps, Tue Legs Thur Triceps Fri Abs (who the fricks wants sore legs on the weekends) It's not literally working out once a week, I do these muscle groups once a week each.
                >what about blah?
                Look, I'm merely a man, I can only do so much. Sure, throw chest and shoulders on triceps day and upper back on bicep day, whatever.
                >why not combine Tri/Bi & Legs/Abs all at once?
                Tried it. Too brutal for my delicate sensibilities. Takes too long. I know a couple guys who do run it as Upper/Lower. Good for them. I want to hurt these 4 main groups once a week and, well, over 4 days does do that in a somewhat less taxing, more manageable manner. Anyways I haven't been doing it long and I'm clearly still working shit out.
                >why do this at all?
                I've been natty lifting for 3 years prior to trying this method and I've got jack shit to show for it. In my experience, lifting weights does not build muscle. Damaging and repairing the muscle builds muscle.

              • 1 month ago
                Anonymous

                Honestly dude I'm having the same problem. I don't get doms anymore. I try to lift intensely but the doms just don't come.

      • 1 month ago
        Anonymous

        >doms
        >indicator that you will grow
        Baitposting

        • 1 month ago
          Anonymous

          >spouts the same bullshit every illiterate gym moron repeats without knowing why.
          >doms are ABSOLUTELY an indicator that you WILL grow
          heh

          lole

          Intermediate brainlets ITT

          >beginner : DOMS makes you grow !
          >intermediate : DOMS don’t mean shit !
          >advanced : DOMS makes you grow.

          • 1 month ago
            Anonymous

            >what is adequate protein intake
            >what is proper omega fatty acids for your joints
            >why do roids make me hurt
            >just get big bro, two words
            the absolute state of this board

        • 1 month ago
          Anonymous

          >it is possible to grow without doms, but it is impossible to not grow with doms
          It’s nice to have the immediate feedback the next day that your workout didn’t suck.

          • 1 month ago
            Anonymous

            Tris are feeling pretty juicy right now boys not gonna lie. Starting to b***h up a bit. Maybe about a 4. I mean, don't get me wrong. I know how to induce DOMS. Overwork the muscle with a large amount of unfamiliar exercise. That's not the issue. The problem is I want to absolutely fricking DESTROY the muscle. I want MORE.

      • 1 month ago
        Anonymous

        >spouts the same bullshit every illiterate gym moron repeats without knowing why.
        >doms are ABSOLUTELY an indicator that you WILL grow
        heh

      • 1 month ago
        Anonymous

        lole

    • 1 month ago
      Anonymous

      no doms no growth

      • 1 month ago
        Anonymous

        I've still grown without doms but I'd rather feel doms

  2. 1 month ago
    Anonymous

    Take a 3 months break and then come back and train harder than ever.
    I did that once and couldn’t even bend my arm for a day

  3. 1 month ago
    Anonymous

    I get doms everytime I change pace and amplitude. But just the day I change, not after with increasing volume. I'm terminally intermediate. Not only because I do calisthenics, but because my tendons give up before my muscles. Frick you, golfer's elbow.

  4. 1 month ago
    Anonymous

    More volume.
    No, don't lift heavier, don't fall for the egolifting meme.
    Do more volume.
    Don't fall for the dyels spouting junk volume nonsense, anyone who uses this term has a tiny body.

  5. 1 month ago
    Anonymous

    Light dom = good.
    Heavy dom = bad.

    don't be a fricking moron

  6. 1 month ago
    Anonymous

    Funny request, but I'll provide,
    Lower the frequency of exercise sessions.
    The more time you give your CNS to return to baseline, the more your going to suffer when you intensity max.

    • 1 month ago
      Anonymous

      Indeed, the longer between exercise sessions, the more you'll suffer. However, we do want to experience gains on a reasonable human timescale. Which is why people who run this High Intensity muscle damage idea settle on once a week. Anybody who's done conventional lifting for a length of time knows once a week is certainly fine for gaining strength, especially on lower body but even on upper body if done correctly. Nothing controversial there. However, conventional wisdom says that for hypertrophy, 2-3X a week is optimal.

      I am personally sceptical of this, since I've done it for three fricking years and it doesn't work. Now I'm more interested in forcing muscle growth through muscle damage, which as you no doubt well know, if you are hitting the same lift 3 times a week, you will stop experiencing DOMS.

      • 1 month ago
        Anonymous

        Nobody who still experiences DOMs is advanced to care about the difference between strength and hypertrophy training -- they are one in the same to the sub-advanced.

  7. 1 month ago
    Anonymous

    even severe doms doesn't appear on the 0-10 pain scale are you chewing your fricking tendons apart like a moron?

    • 1 month ago
      Anonymous

      What, is there like an official pain scale out there or something? I'm talking about a subject estimation, not really comparing it to anything.

      • 1 month ago
        Anonymous

        >being this ignorant
        I need to leave this horrible site. You idiots are NOT my peers.

        • 1 month ago
          Anonymous

          I'm so sorry I didn't know about this dumb bullshit, I guess I don't spend enough time in doctors offices getting dilated.

  8. 1 month ago
    Anonymous

    >don't work out hard
    >don't get doms
    >come to my board and cry about lack of doms
    moron skill issue. you're a moron.

    • 1 month ago
      Anonymous

      I say I get some dooms in the very first post and explain that I work to complete muscle failure. But please, give me your version of working out hard, I genuinely want to hear it.

    • 1 month ago
      Anonymous

      >my board
      lol, homosexual. It's MY board

      • 1 month ago
        Anonymous

        No, Todd! Not again! I've already bought Skyrim 3 times, please!

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