DOMS has always been the BEST WAY for me to tell if a certain exercise has properly targeted and isolated a particular small muscle group (exp: rear delts). To properly emphasized a certain portion of a larger muscle group, as well (exp: different portions of the chest or 'upper' lats vs. 'lower' lats). Exercise "pump", on the other-hand, has always been the best way for me to improve Mind-Muscle-Connection, rather than a marker for actual effectiveness on hypertrophy...
Yesterday I noticed that I'm not as sore after my workout as I was the weeks prior so I actually asked this to myself. Lucky me that you just uploaded something about this, thanks! Love your educational videos, keep them up!
Bro your work on this channel is so helpful it’s so nice to have an informative scientific/stats based discussion about lifiting that isn’t just shirtless guys talking into a camera. Thank you sm for your scholarship and great videos🤝🏻🤝🏻🤝🏻
I don't get sore, at all. The very first time I started lifting, yes I used to get doms, but ever since none whatsoever. In fact I don't feel sore to such an extent even while lifting that I am easily prone to overtraining, which I realize in the following days as the muscle I trained has difficulty recuiperating. When I train just right, I can feel and see the muscle actually repeair and grow. Anyways, yes, I don't get DOMS any longer unless I do an exercise which really trains a muscle in such a novel way that it ends up finding new muscle fibres. :)
I barely felt any soreness in my intermediate phase too. However, I find that I get regular DOMS as an advanced lifter. I think this is a result of becoming more effective and intentional with technique, and individualizing exercise selection 👍
How do you asses if your muscle has restored itself? I'm new to gym and only got soreness the first week. I train to failure, use progressive overload and pay attention to my form. I feel all the effort is for nothing.
@@juanpablosanchezaveleyra6454i think the best way to gauge this is by seeing how well you do the next time you got to the gym. If you can do as much or similar, or even more, than last time, you’ve likely spent enough time recovering for that muscle. I think each individual should experiment with different training schedules to find what amount of recovery works for them based on the kind of training they are doing. Hope you’ve kept up gym and are finding a good, sustainable routine for yourself!
I have a degree in exercise & sport science. Although, I didn't learn much about training/nutrition in the course, I learned almost everything from my own research and experience 👍
Very timely video as I've been wondering whether efforts to stop soreness (and thus allow return to hard training quicker) by use of methods such as sleeping in compression garments...thus reducing the inflammatory effect is counter productive or not
I wouldn't suggest INTENTIONALLY trying to alleviate soreness. The muscle damage & inflammation response is possibly a hypertrophic stimulus in itself 👍
Hi I like all of your videos wish you the best in what your doing! Could you please overview the topic of isometric (especially overcoming) how it affects muscle grow, strength gains, joints affects or how it helps in lifting sports overall, may be some disadvantages, please cover this topic.
I have made a few videos on isometric training for athletic performance. You can find these videos here: th-cam.com/video/cc15Xuxg6UY/w-d-xo.html th-cam.com/video/Ya6qZKKP_r4/w-d-xo.html th-cam.com/video/UfrAZh97kas/w-d-xo.html However, I have not covered this in relation to strength/hypertrophy training - which is something I will consider for future videos 👍
@@FlowHighPerformance1 yeah I watched all of them they are good! But I believe (and you are know it too) that now you already know a lot more information and experience than 2,5 years ago and can cover this topic more like ultimately, also please tell about it from hypertrophy side, and strength too! So what’s the researches tell about it and your own experience!
One thing i wondered is that eccentric and training at longer muscle lengths is apparently better for muscle growth but I tend to feel sorer after doing this type of training. Since I'm more sore i tend to take more days off. Certain types of training offer a more potent stimulus but if they also require longer recovery times how do things balance out once you take that into consideration.
Good question. I think that there is a balance here. If you train with methods that make you excessively sore, it may require longer recover times - and reduce your total weekly volume. However, Once you become accustomed to the exercise, you probably shouldn't be getting excessively sore EVERY single session. In practical terms, a little soreness is probably productive, but EXCESSIVE soreness may be counterproductive 👍
Squats leave me with crippling DOMS that do not clear until the day before I squat again (once per week). I used to prevent this and reduce the DOMS to a typical 2-3 day cycle by squatting 2x a week. My knees can no longer take two-a-week squats. Any thoughts? As it is I squat and then deal with horrific soreness which makes running (30mi/wk) incredibly unenjoyable. Gets to the point where permanently ‘skipping leg day’ has started to sound like a good idea… 49yo, athlete fitness level. Thanks.
120% of bodyweight on traditional back squats (3x10), 105% of bodyweight on pause squats (current squat variation), higher reps with lower weights, add front squats, remove front squats, narrower stance, sumo stance, etc, etc. Tried a lot of things. Currently leg day also includes barbell bulgarian split squats, dumbbell single leg romanian deadlift, calf raises, wall sits. I do work with a trainer and our mutual conclusion is it's a recovery issue where the volume of running+lifting is too much anymore at this age. Testosterone levels are a-ok and I'm not willing to jump on the TRT bandwagon to juice them in order to crank up my recovery capacity. Was just throwing it out there to see if anyone might have been in a similar boat and had some unique insight, given the topic of the video. Thanks all
Now after seeing this video I am going to ask a genuine question to you , do we need to workout twice a week for biceps and have to do 20 set per week????? Audience demanded question.
1. This video should answer your question on frequency th-cam.com/video/nEetNfJJywU/w-d-xo.html 2. And this video should answer your question about volume th-cam.com/video/16oYtQbGhq4/w-d-xo.html
@@FlowHighPerformance1 after seeing the both video's still I did not get my answer.. if someone feels more soreness in a special muscle group like biceps rather than other muscles and the soreness occurs consistently for 4 days after training so In this situation, why I need to train again if the muscle not yet fully recovererd? Note- my protein and calories is in adequate amount and and also sleep is on point
In your case, I would say no you dont need to train 2x / week with 20 sets. It seems that your muscles respond better to training that average, so you may require less volume & lower frequency 👍
This is one of the most underrated fitness channels on TH-cam! Love the content. Keep up the great work and thank you!
Cheers, glad to hear it 👍
Totally agreed! Great materials !
DOMS has always been the BEST WAY for me to tell if a certain exercise has properly targeted and isolated a particular small muscle group (exp: rear delts).
To properly emphasized a certain portion of a larger muscle group, as well (exp: different portions of the chest or 'upper' lats vs. 'lower' lats).
Exercise "pump", on the other-hand, has always been the best way for me to improve Mind-Muscle-Connection, rather than a marker for actual effectiveness on hypertrophy...
Yes, I also use these markers as practical guides for training effectiveness 👍
I personally use DOMS as to see how intesne the particular session is and what muscles or joints got stressed
Nice, this is a good use for soreness 👍
Yesterday I noticed that I'm not as sore after my workout as I was the weeks prior so I actually asked this to myself. Lucky me that you just uploaded something about this, thanks!
Love your educational videos, keep them up!
Cheers, will do 👍
Bro your work on this channel is so helpful it’s so nice to have an informative scientific/stats based discussion about lifiting that isn’t just shirtless guys talking into a camera. Thank you sm for your scholarship and great videos🤝🏻🤝🏻🤝🏻
no problem, glad you find the information helpful 👍
The Most underrated Content amazing 👏👏
I don't get sore, at all.
The very first time I started lifting, yes I used to get doms, but ever since none whatsoever.
In fact I don't feel sore to such an extent even while lifting that I am easily prone to overtraining, which I realize in the following days as the muscle I trained has difficulty recuiperating.
When I train just right, I can feel and see the muscle actually repeair and grow.
Anyways, yes, I don't get DOMS any longer unless I do an exercise which really trains a muscle in such a novel way that it ends up finding new muscle fibres. :)
I barely felt any soreness in my intermediate phase too. However, I find that I get regular DOMS as an advanced lifter. I think this is a result of becoming more effective and intentional with technique, and individualizing exercise selection 👍
@@FlowHighPerformance1 I am intermediate considering the time I have been lifting so yeah lets see what happens wit time.
How do you asses if your muscle has restored itself? I'm new to gym and only got soreness the first week. I train to failure, use progressive overload and pay attention to my form. I feel all the effort is for nothing.
@@juanpablosanchezaveleyra6454i think the best way to gauge this is by seeing how well you do the next time you got to the gym. If you can do as much or similar, or even more, than last time, you’ve likely spent enough time recovering for that muscle. I think each individual should experiment with different training schedules to find what amount of recovery works for them based on the kind of training they are doing. Hope you’ve kept up gym and are finding a good, sustainable routine for yourself!
You are extremely smart where did you learn all of this? Did you learn in college?
I have a degree in exercise & sport science. Although, I didn't learn much about training/nutrition in the course, I learned almost everything from my own research and experience 👍
Yes, PubMed for research papers. But also training/coaching consistently for years 👍
Nice concept
Cheers 👍
Keep going
will do 💪
Very timely video as I've been wondering whether efforts to stop soreness (and thus allow return to hard training quicker) by use of methods such as sleeping in compression garments...thus reducing the inflammatory effect is counter productive or not
I wouldn't suggest INTENTIONALLY trying to alleviate soreness. The muscle damage & inflammation response is possibly a hypertrophic stimulus in itself 👍
Should also address muscle strength and stamina in addition to muscle growth. Strength and stamina are more relevant, functional metrics.
Yes, these are important for athletic performance and general function. However, this video was specifically addressing muscle growth 👍
Hi I like all of your videos wish you the best in what your doing!
Could you please overview the topic of isometric (especially overcoming) how it affects muscle grow, strength gains, joints affects or how it helps in lifting sports overall, may be some disadvantages, please cover this topic.
I have made a few videos on isometric training for athletic performance. You can find these videos here:
th-cam.com/video/cc15Xuxg6UY/w-d-xo.html
th-cam.com/video/Ya6qZKKP_r4/w-d-xo.html
th-cam.com/video/UfrAZh97kas/w-d-xo.html
However, I have not covered this in relation to strength/hypertrophy training - which is something I will consider for future videos 👍
@@FlowHighPerformance1 yeah I watched all of them they are good!
But I believe (and you are know it too) that now you already know a lot more information and experience than 2,5 years ago and can cover this topic more like ultimately, also please tell about it from hypertrophy side, and strength too! So what’s the researches tell about it and your own experience!
Will consider it for a future video 👍
One thing i wondered is that eccentric and training at longer muscle lengths is apparently better for muscle growth but I tend to feel sorer after doing this type of training. Since I'm more sore i tend to take more days off. Certain types of training offer a more potent stimulus but if they also require longer recovery times how do things balance out once you take that into consideration.
Good question. I think that there is a balance here. If you train with methods that make you excessively sore, it may require longer recover times - and reduce your total weekly volume. However, Once you become accustomed to the exercise, you probably shouldn't be getting excessively sore EVERY single session. In practical terms, a little soreness is probably productive, but EXCESSIVE soreness may be counterproductive 👍
I have only felt muscle soreness the first few months of training and now i don't any post-workout soreness
that is pretty normal
At 8:00 you say "a 1% difference" but really that one percent difference is a 16% difference
Well, I will leave that up to you as to whether or not you would consider that a large enough difference to take into your own training practices 👍
Have you already done a video about the effect of changing (or not) exercise every decided time on muscle growth?
yes, check out this video th-cam.com/video/5bbLRB0GLYk/w-d-xo.html
The first time I did benchpress (like 6 sets) I could not move my Arms for the next 3-4 days xD
😂
Squats leave me with crippling DOMS that do not clear until the day before I squat again (once per week). I used to prevent this and reduce the DOMS to a typical 2-3 day cycle by squatting 2x a week. My knees can no longer take two-a-week squats. Any thoughts? As it is I squat and then deal with horrific soreness which makes running (30mi/wk) incredibly unenjoyable. Gets to the point where permanently ‘skipping leg day’ has started to sound like a good idea… 49yo, athlete fitness level. Thanks.
How heavy are you squatting? How many sets a week?
Here are some options:
1. Check your technique.
2. Do fewer sets of squats.
3. Replace squats with a different exercise
120% of bodyweight on traditional back squats (3x10), 105% of bodyweight on pause squats (current squat variation), higher reps with lower weights, add front squats, remove front squats, narrower stance, sumo stance, etc, etc. Tried a lot of things. Currently leg day also includes barbell bulgarian split squats, dumbbell single leg romanian deadlift, calf raises, wall sits.
I do work with a trainer and our mutual conclusion is it's a recovery issue where the volume of running+lifting is too much anymore at this age. Testosterone levels are a-ok and I'm not willing to jump on the TRT bandwagon to juice them in order to crank up my recovery capacity.
Was just throwing it out there to see if anyone might have been in a similar boat and had some unique insight, given the topic of the video.
Thanks all
Do tho leg dags a week but dont squat on both of them. You can do split squats or lunges on one of the days
Check out knees over toes guy he is like Jesus but for just knee pain
A hit dog gonna holler
🤷
Can you cover androgen receptors?
It's a little outside of my area of knowledge
Now after seeing this video I am going to ask a genuine question to you , do we need to workout twice a week for biceps and have to do 20 set per week????? Audience demanded question.
1. This video should answer your question on frequency th-cam.com/video/nEetNfJJywU/w-d-xo.html
2. And this video should answer your question about volume th-cam.com/video/16oYtQbGhq4/w-d-xo.html
@@FlowHighPerformance1 after seeing the both video's still I did not get my answer.. if someone feels more soreness in a special muscle group like biceps rather than other muscles and the soreness occurs consistently for 4 days after training so In this situation, why I need to train again if the muscle not yet fully recovererd? Note- my protein and calories is in adequate amount and and also sleep is on point
In your case, I would say no you dont need to train 2x / week with 20 sets. It seems that your muscles respond better to training that average, so you may require less volume & lower frequency 👍
@@FlowHighPerformance1 thank you sir