S&H lack of DOMS

[MAYNARDSMOM]

Working with the S&H series this week for the first time. Honestly I expected more DOMS. Should I be using heavier weights? Since it's slow & heavy I'm assuming I would use heavier than what I normally would. So what kind of % are we talking about. Tomorrow is Bi's & tris. So for a curl I would usually do a reg set with 10#'s. What should I use for this.

Thanks guys!!

 

[sarahmj]

I`ve the same way. I`ve been doing S&H this week too, it was biceps and triceps this afternoon and chest and back a couple of days ago. It`s only the second time I`ve done them. When I do the workouts I really feel it but don`t get much soreness or DOMS afterwards even though I go heavier than usual for some sets.

 

[jillybean]

I think S&H is deceptive. Perhaps it's because you are totally removing momentum from the workout, but when I do S&H, I find myself using my typical weight loads or sometimes going even a tad lighter than 'normal.' Usually, I get DOMS from S&H's chest work (I always get DOMS from bench presses - always), but not much else. I think this is because of all the stretching and rests S&H offers. That said, you WILL see strength gains. I just wrapped up a 3 week S&H rotation. Last night I did Supersets Upper Body Blast premix and was pleasantly surprised to discover that I could go heavier on nearly every segment, including the dreaded barbell preacher curl segment. I don't think a lack of DOMS means a lack of hard work, but if you can handle heavier weights, go for it!

 

[amyg]

The exercises in S&H are more traditional moves so no DOMS isn't a big surprise; you can experience DOMS if you up your weight or tax your muscles differently. That's why I always get DOMS from a new workout and rarely get them from one I've done often in the past. A lack of DOMS does not signal you aren't working and/or gaining strength, as 'Bean said.

 

[mj476]

I had major DOMS this week after I did S&H Chest & Back on Monday. I hadn't done any heavy upper body lifting for awhile - only pushups. Cathe's chest work always kills me. My back only had a little bit of DOMS. I did shoulders yesterday and it wasn't so bad. Tomorrow is Bis & Tris.

Everyone's different as far as what's heavy for them but for chest I used 25# for bench press and had to go down to 23. For chest flies, I used 18#. On the incline chest flies, I had to go down to 15#.

For back, I used 15# on my first set of dbbl rows. I had to go up to 20#. For pullovers I used 24# and had to go up to 26#. For dbbl deadlifts, I used 23#. I find deadlifts with dbbls much harder than with the barbell.

For shoulders, I used 5 and 8# for front raises. I usually use 10# but I have an ongoing problem with my elbow and had to drop my weight. For side raises, I used 8#. For posterior delt raises, I started with 8# and had to go down to 5#. For seated overhead press, I started with 15# and went down to 13#. For side lying external rotations, I used 5#.

I typically go heavier than Cathe for back, shoulders & tris and lighter for chest and bis.

With S&H, I find I can't go as heavy as I'd like to because of the slow count. It's not just heavy, but slow and heavy. I find myself coming back up before the 6 counts are up. I can go heavier in Pure Strength or Gym Styles.

HTH.

Marcy

 

[kathryn]

DOMS isn't necessary for a good workout.
I get much more DOMS from an endurance workout than from S&H.
The longer rests between sets are one reason, I think.
If the last two reps of each set are tough, then you are doing fine (unless you think you can increase weight and still keep good form).

Since this is your first time with S&H, you may be going lighter at first, but should soon be able to increase the poundage.