Does DOMS Affect Your Strength?

There are a few different theories regarding what DOMS actually is. Therefore, one’s answer to my question may depend on their adherence to one of these theories.

Do you think that the presence of DOMS affects your strength? Most people organise their splits so that shoulders aren’t trained the day before chest, for example. But do you think it matters? If your shoulders are experiencing DOMS, are they weaker?

E.g.
Is it OK to train chest with sore shoulders or triceps??
Is it OK to train back with sore biceps?

For those who don’t, is it because you think it will hamper your next workout, or because you think it will negatively affect the (already-trained) muscle’s capacity to recover?

The main reason I ask is because I want to train more frequently, but I almost always have DOMS, making it near impossible to organise a schedule that allows me to train every muscle without any pre-existing soreness.

Thanks in advance for your views.

Once you adapt to this frequency the DOMS will subside.

You can answer that question yourself in fairness. Go lift when you have DOMS and see how it effects your strength.

I find it doesn’t once I warm up correctly.

A fairly well regarded S&C coach once told me that the rule of thumb to use concerning DOMS is:

You get DOMS and it effects your next workout, then adjust your volume down.

You get DOMS and it doesn’t effect your next workout, volume is about right.

You get no DOMS, adjust volume up.

Its basically auto regulation, which has become so popular but has been used for ages.

I have the same problem with making a program due to DOMS. I just try and make sure there is at least one day in between when I work the muscle next. That is why I train Chest/Back at the beginning of the week when I am “fresh”.

[quote]ErnestoHemingway wrote:
You can answer that question yourself in fairness. Go lift when you have DOMS and see how it effects your strength.

I find it doesn’t once I warm up correctly.

A fairly well regarded S&C coach once told me that the rule of thumb to use concerning DOMS is:

You get DOMS and it effects your next workout, then adjust your volume down.

You get DOMS and it doesn’t effect your next workout, volume is about right.

You get no DOMS, adjust volume up.

Its basically auto regulation, which has become so popular but has been used for ages.

[/quote]

I would be totally fucked then, lol.

The only time I get noticeable DOMS is when I under-eat or do something new/haven’t done in awhile.

Well, to be fair countingbeansyman, you also have a hella hectic schedule (work, training, and eating-wise), so I bet your body forgets it is sore most of the time.

[quote]hungry4more wrote:
Well, to be fair countingbeansyman, you also have a hella hectic schedule (work, training, and eating-wise), so I bet your body forgets it is sore most of the time. [/quote]

I mean, I get sore/tired, don’t get me wrong.

I guess when I think of DOMS, it is walking funny or wincing to pick up a pencil at work.

Some part of me is always sore/tired. But I guess I was thinking of the nasty shit that makes you go hmmm… This sucks balls. Kinda like what fallen’s legs feel like today.

Yes, I find If I train when I have actual muscle soreness(as opposed to just being a bit stiff) my strength is down.

However I agree with matty, if you continue to train at an increased frequency you will recover quicker and not have DOMS for the next workout after a couple of weeks. Of course this is assuming your volume is not too high.

I expermented with training legs twice a week with lower volume in january. When I walked in for my second leg day in the first week my legs were still sore. Actually they were so sore and week I could only squat the bar. After 3 weeks I was not sore at all for the second leg workout.

Instead of adjusting volume, or intensity, why not change your split?

my favorite split is this:
Chest
Back, shoulders
Arms
Legs

This way, your chest is at full power, your tri’s and shoulders won’t be sore. You back is at full power, your biceps won’t be sore, and if you use proper form, your arms should be in perfect shape to go on their own day.

Give it a try. Or don’t. I don’t care.

[quote]countingbeans wrote:

[quote]hungry4more wrote:
Well, to be fair countingbeansyman, you also have a hella hectic schedule (work, training, and eating-wise), so I bet your body forgets it is sore most of the time. [/quote]

I mean, I get sore/tired, don’t get me wrong.

I guess when I think of DOMS, it is walking funny or wincing to pick up a pencil at work.

Some part of me is always sore/tired. But I guess I was thinking of the nasty shit that makes you go hmmm… This sucks balls. Kinda like what fallen’s legs feel like today.[/quote]

DOMS is not necessarily the crippling kind you describe. That soreness you feel after your workout is DOMS, the right amount though.