PLB no DOMS??

Elle K

Member
Hey all! First time posting here. I've done the full PLB for the second time with no major DOMS!! Do I need to heavy up? Or am I learning that I adjust to weight fast?? I was just expecting to be really hit by this workout?? Do I need to approach it as more strength building than endurance??

My stats for the last time:
For leg press, my highest weight was 27 lbs; for squat, my highest weight was 35 lbs.

Any critiques, ideas - would be fabulous.

Lisa
 
You don't need DOMS to get a good workout. DOMS is more likely when you are increasing intensity, or doing a new workout. And, though we like to think that that soreness the next day is a good sign (I particularly like glute DOMS!), lack of DOMS could be a sign that you are recovering faster because. I find I don't have a lot of DOMS with P90X workouts, but they are very effective. I think the numerous stretches during the workout help.

Another thing that can reduce DOMS/speed recovery is a diet high in antioxidants, which help with repair of damaged tissue (muscle grows because of microtrauma, or microscopic muscle 'tears', that is repaired to make the muscle bigger and stronger). As my diet has evolved a bit, I notice less DOMS (unless I'm making a jump in the intensity of my workouts, or workout some muscles in a new way, like when I first started doing chin-ups).

Instead of judging how good of a workout you had based on DOMS, think instead of the effort you put in. Were the last few reps of each exercise difficult? Did you feel you were using the heaviest weight possible to complete reps with good form, but not be able to complete more than those reps? Are you seeing results from your workout (results, of course, take longer to show)? If the answer is yes, you're doing just fine.
 
Thanks Kathryn. Insightful and freeing response. Why is the 'no hard pain, no hard gain' idea so difficult to dislodge? I do try to keep my daily antioxidant intake regular and perhaps I'm just keeping up fine with it all. I'm in a rotation with the pyramids coming in lots. I'll see where I'm at after 4 weeks.

With Jari's Slim 'n' Lean (prior to getting the pyramids), I upped my weight load after the first week (did it 3x) b/c of not feeling any DOMS after the third time. I did not feel any DOMS again on my second week (3x) after even increasing my load by a pound or two. I thought maybe I had lost the efficiency of the workout as well. You've answered this lingering question.

So when do I increase my weight load in pyramids? At regular intervals? How do I know what is the right weight?
 
>I am lost- what is DOMS??

DOMS stands for "Delayed-onset muscle soreness." It's a kind of soreness that sets in about 24-48 hours after a weight workout.
 
>So when do I increase my weight load in pyramids? At regular
>intervals? How do I know what is the right weight?

When you do a set and feel like "gee, I could have done a few more reps there," that's the time to move up in weight. It's easier if you go up more frequently in smaller increments (like 2.5 pounds-- which you can do if you have 1.25# weight plates--or 5 pounds--two 2.5 pound plates) than if you go up 10# at a time.
 

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