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Anecdotes for improving DOMS watch

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    Came back after a 9 month hiatus due to work. Feel like I'm starting again and have the most horrendous DOMS.

    I'm pretty sure I already know - the evidence is crap for everything - but does anyone have any techniques for dealing with it? I have reduced ROM and 4/5 power at the elbow and shoulder and light stretching/warm up doesn't alleviate it.

    It's my own fault for going RPE 8-9 on D1. I won't go so hard next time but God damn I never had DOMS like this when training regularly, as you can probably tell when I'm asking for anecdotal evidence! I'll try any Broscience you got.
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    Lower volume and higher frequency per muscle (a full body workout or upper/lower split, for example).
    Foam rolling.
    Ice.
    Also the more you rest the muscle when it's sore, the more it'll stay sore and stiff. Not saying go and train it heavy again, but if you've got sore calves for example then going for a walk will probably help. Could even go full Rich Piana and do 100-rep "feeder sets" at home :lol:
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    A strength coach (who generally seems to know his ****) told me massage within 10mins of training has been proven to improve recovery which I guess would infer less DOMS. I think heat helps, like a really hot bath and stay in until it's cooled off or a hot water bottle or heat pack if it's a smaller area. And obviously, sleep.
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    Use a foam roller before training to activate the muscles before you go onto anything intensive and you can also use this afterwards to stretch the muscles, it also helps to remove adhesions
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    When you train regularly your body will get used to it and you'll not get regular DOMS, any lay off is like starting from scratch, so be patient.
 
 
 
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