How to minimize DOMS after a week off of training?

[Special K]

I like to take a week off of training every 3-4 months or so. Typically I am able to come back stronger than before (eventually), but during the first week back my muscles get extremely sore to the point that it impacts my form. This is mainly a problem on squats and deadlifts. It happens to a much lesser extent on presses and rows.

Right now I'm following Bill Starr's 5x5 Intermediate routine, and it has you doing heavy squats Monday and Friday, and heavy deadlifts + light squats on Wednesday. Last time I took a week off, the first Wednesday back was absolutely killer. My hamstrings were so sore I had difficulty keeping my balance at the bottom of the hole, and my deadlift form felt very "off" as well. It felt like my hips weren't engaging properly or something. By Friday the soreness is still present, but is just barely tolerable on squats.

I took last week off and am starting back up this week. Although my post might be a little too late given that my workout is in an hour or so, I still thought I'd make a post here and see what people thought.

I did a search already and found the following ideas:

- foam rolling immediatly after workout (I should note that this was a recent addition to my routine and I wasn't doing it during any of the previous weeks back after a rest week in which my legs were extremely sore.)

- fast carbs and protein shortly after workout (I'm already doing this)

- Ibuprofen

- contrast showers

Another thought I had was deliberately going lighter during my first week after a week off. Normally the Bill Starr 5x5 routine has you build up to your previous 5RM over the course of 4 weeks. I was thinking about using this week to use deliberately lighter weights than what would be used to build up to my 5RM, and then start building up to my 5RM next week. Maybe this, combined with foam rolling and any of the other techniques might help lessen the pain somewhat?

 

[crt1530]

Low level cardio (60-65% of HRR/70-75% of HRM) and light calisthenics both make a big difference. With the calisthenics (push-up, back extension, air squat, etc.), I like to do sets with less than half as many reps as I normally would do. The idea is to work through the full range of motion and get some increased blood flow to the damaged muscles to speed up recovery.

 

[EvilYoda]

You hit most of the things I would suggest, although I wouldn't reach for the ibuprofen simply as a preventative measure. Contrast showers, proper stretching, foam rolling, and a good massage if you can get one.

 

[brikis98]

I think almost all the important items have been mentioned - the only one I'd add is making sure you get plenty of sleep. Also, I think the idea of going lighter the first week back is a good one.

 

[Special K]

What intervals/temperature variations do you guys use for the contrast showers? I assume you would do these shortly after your workout?

 

[Koing]

The only sure fire method is only going light. Light as in 60% with 80% of the volume. I always get smashed if I get a 5-7 day break. I come back and roll with it and as a consequence I can barely walk the next 3 days. Stretching helps A LOT so get cracking on that. I've done the ice baths, and enjoy it.

Koing

 

[Special K]

I just want to say that foam rolling on sore muscles feels absolutely horrible.

 

[Kipper]

This is the first I've heard of carbs/protein after a workout alleviating DOMS...anybody provide a source?

I DO understand the theory behind refeeding quickly as improving recovery, but it occurs to me that would be somewhat unrelated to soreness.

 

[TallBill]

Just suck it up and stop being a baby.

 

[darkdiablo]

Originally posted by: Special K
I like to take a week off of training every 3-4 months or so. Typically I am able to come back stronger than before (eventually), but during the first week back my muscles get extremely sore to the point that it impacts my form. This is mainly a problem on squats and deadlifts. It happens to a much lesser extent on presses and rows.

Right now I'm following Bill Starr's 5x5 Intermediate routine, and it has you doing heavy squats Monday and Friday, and heavy deadlifts + light squats on Wednesday. Last time I took a week off, the first Wednesday back was absolutely killer. My hamstrings were so sore I had difficulty keeping my balance at the bottom of the hole, and my deadlift form felt very "off" as well. It felt like my hips weren't engaging properly or something. By Friday the soreness is still present, but is just barely tolerable on squats.

I took last week off and am starting back up this week. Although my post might be a little too late given that my workout is in an hour or so, I still thought I'd make a post here and see what people thought.

I did a search already and found the following ideas:

- foam rolling immediatly after workout (I should note that this was a recent addition to my routine and I wasn't doing it during any of the previous weeks back after a rest week in which my legs were extremely sore.)

- fast carbs and protein shortly after workout (I'm already doing this)

- Ibuprofen

- contrast showers

Another thought I had was deliberately going lighter during my first week after a week off. Normally the Bill Starr 5x5 routine has you build up to your previous 5RM over the course of 4 weeks. I was thinking about using this week to use deliberately lighter weights than what would be used to build up to my 5RM, and then start building up to my 5RM next week. Maybe this, combined with foam rolling and any of the other techniques might help lessen the pain somewhat?

I think Mark Rippetoe answered this question in his Starting Strength book, toward the end I think. Don't really remember what he said, but you should check it out.

 

[dealmaster00]

Originally posted by: crt1530
Low level cardio (60-65% of HRR/70-75% of HRM) and light calisthenics both make a big difference. With the calisthenics (push-up, back extension, air squat, etc.), I like to do sets with less than half as many reps as I normally would do. The idea is to work through the full range of motion and get some increased blood flow to the damaged muscles to speed up recovery.

Just to clarify...you mean, after the week off, to do the heavy sets, and after those do the low level cardio and light calisthenics?

 

[SociallyChallenged]

Originally posted by: dealmaster00

Originally posted by: crt1530
Low level cardio (60-65% of HRR/70-75% of HRM) and light calisthenics both make a big difference. With the calisthenics (push-up, back extension, air squat, etc.), I like to do sets with less than half as many reps as I normally would do. The idea is to work through the full range of motion and get some increased blood flow to the damaged muscles to speed up recovery.

Just to clarify...you mean, after the week off, to do the heavy sets, and after those do the low level cardio and light calisthenics?

I imagine so, yeah. Light cardio after lifting helps with recovery and DOMS a lot, but seems to hinder the growth hormone response a bit, IIRC.

 

[Special K]

Originally posted by: SociallyChallenged

Originally posted by: dealmaster00

Originally posted by: crt1530
Low level cardio (60-65% of HRR/70-75% of HRM) and light calisthenics both make a big difference. With the calisthenics (push-up, back extension, air squat, etc.), I like to do sets with less than half as many reps as I normally would do. The idea is to work through the full range of motion and get some increased blood flow to the damaged muscles to speed up recovery.

Just to clarify...you mean, after the week off, to do the heavy sets, and after those do the low level cardio and light calisthenics?

I imagine so, yeah. Light cardio after lifting helps with recovery and DOMS a lot, but seems to hinder the growth hormone response a bit, IIRC.

I did it on the days after I lift. Bill Starr has you lifting on MWF, so I did cardio on TThSa.

 

[SociallyChallenged]

Originally posted by: Special K

Originally posted by: SociallyChallenged

Originally posted by: dealmaster00

Originally posted by: crt1530
Low level cardio (60-65% of HRR/70-75% of HRM) and light calisthenics both make a big difference. With the calisthenics (push-up, back extension, air squat, etc.), I like to do sets with less than half as many reps as I normally would do. The idea is to work through the full range of motion and get some increased blood flow to the damaged muscles to speed up recovery.

Just to clarify...you mean, after the week off, to do the heavy sets, and after those do the low level cardio and light calisthenics?

I imagine so, yeah. Light cardio after lifting helps with recovery and DOMS a lot, but seems to hinder the growth hormone response a bit, IIRC.

I did it on the days after I lift. Bill Starr has you lifting on MWF, so I did cardio on TThSa.

Right, but that doesn't purge the metabolites that leave your sore like it does if you do it right after. I thought the day after was better until I was presented researched that found that light cardio directly after a workout significantly decreased DOMS.