Too sore to train

-not been in the gym for a month or two
-started last week doing quite high volume (250+ reps in sesh)
-push on Monday, pull on Tuesday, Legs on Wednesday
-DOMs is unreal e.g. can't extend arms fully without wimpering.
-I know DOMS is a function of frequency i.e. once I get back into training regularly/frequently is will get better
-can't train because pain and so weak. Tried a pull up today and can't even do 1.

How do I get back to the stage where I don't have crippling DOMS when I train, given that my crippling DOMs stops me from training?

By not being stupid by doing 250+ reps in a session for several days in a row.

~40 reps on 4-5 exercises then a bunch of ab work. I don't think it's that crazy or 'stupid'... plenty of other people do that much or far more without ridiculous DOMS every time.

Stupid to jump right in when I've had a load of time out of the gym? For sure. But not much I can do about that now and I don't think the routine itself is the problem.

Your programming is stupid whether you like it or not. If you were training a fresh trainee you wouldn't start them off with moderate intensity 4x10 in 5 exercises, day after day, would you? I'd also question the validity of requiring such volume as a natty trainee, are you not even varying your rep ranges based on ROM or TUT? Why are you back to backing push/pull? If you must train three days in a row AT LEAST put pull/legs/push.

Is this a routine you've made up? What's your programming?

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If you were training a fresh trainee you wouldn't start them off with moderate intensity 4x10 in 5 exercises, day after day, would you?

I'd also question the validity of requiring such volume as a natty trainee, are you not even varying your rep ranges based on ROM or TUT?

Why are you back to backing push/pull? If you must train three days in a row AT LEAST put pull/legs/push.

Is this a routine you've made up? What's your programming?

I disagree with Rollerball. Whilst doing so many rep/ sets is fine if you're doing well when you've been training or back in training a while. Doing that much volume was never going to end well first session back. I know, i've been there, I've been unable to walk for a week.

Take today off. Drag yourself to the gym tomorrow, squat, bench, row/ whatever. Then leave, keep the % reasonably low and you'll be fine. Be in and out in less than 40 mins. Do some yoga and foam roll today, tomorrow morning and after your session. Do the same for your session after tomorrow, then you can increase volume.



He is. He has a blog that documents it.

Take today off. Drag yourself to the gym tomorrow, squat, bench, row/ whatever. Then leave, keep the % reasonably low and you'll be fine. Be in and out in less than 40 mins. Do some yoga and foam roll today, tomorrow morning and after your session. Do the same for your session after tomorrow, then you can increase volume.

That's my point. You can't programme like that

when I refer to programming I'm talking about progression. Routine is exercise selection and order. For example, Stronglifts 5x5 is the routine, starting with 50% 1RM or bar and LP is programming.

Flying in with 250 reps on back to back upper body days and is surprised when he can hardly move?

You reckon full body tomorrow? Or just jump back in on push and drop the volume and intensity? Been doing a bunch of dynamic stretching, helps a lot short term so I'll keep it up



Like what?




I really don't understand why you're assuming anything about my programming/progression given that I gave away virtually nothing about it on my first post

I will add weight when I hit a certain number of reps on first set, then take as many sets as I need to hit the total number of reps I want.



Indeed. Strangely I'm pretty sure the deadlifts were the killer as it's my forearms that are the main problem and I wasn't too bad after push and pull. I only did 27 total reps in 3 sets @ 100kg though.


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Programming starts with the first session. If you go HAM in your first week and then have to miss days out of your routine because of crippling DOMS, you've messed up your programming.
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Ah right yep, following. Yeah it was dumb, but the question now is what do I do! I'm happy to discuss my routine and programming in general but really the reason I started this thread is to know how to get to the stage where I can train hard without getting DOMS that will stop me training. I mean, if I just go back in next week and do the routine exactly as planned I'm sure I'll still be sore but I might be capable of training. Or I might not. So is the best thing to do just suck it up and carry on, or cut down on the volume and gradually build back up? I don't know, and that's what I'd like to try and work out!

It might sound slightly backwards, but part of the reason I trained three days in a row was to try and prevent DOMS long-term as I know it's mostly a function of frequency. Training full body 3x per week I rarely got DOMS after the first few weeks, but obviously doing p/pl if I only do each session once per week (e.g. AxBxCxx) the frequency may be such that I never stop getting DOMS. If I do something like ABCABCx, ABCxABCx or AxBCx the frequency is gonna be up there and that should help. That was my thinking anyway.