I get DOMS after pretty much every workout. It starts about 12 hours after the session and lasts 48-72 hours. It happens no matter what the load is, yesterday I squat 50% of my max for a 3x3 as part of a deload, and I’m sore this morning in my quads and hips. I can bench a 3x3 at 60% and also get sore the day after. I train three days a week and have been doing so religiously for almost three years. I am not doing anything really new or different. After higher volume days (I’ve done up to 5 sets of 8 at around RPE 8) I am basically destroyed for the next three days. This is very frustrating as I feel I can’t get enough volume to really push myself without torpedoing my workout two days later. I workout three days a week and the only time in my life that I am not sore all over my body is the morning of the first workout of the week after the 2 day break. The only other thing I’d say is that OHP doesn’t really make me sore, even with sets of 8, except maybe a little in my triceps.
I sleep really well, 7-7.5 hours every night, weigh about 185lb, and eat very consistently on a high protein diet. I know the sleep helps because if I get a couple of 6 hour nights in a row it will be unusually bad. But sleeping 8+ hours doesn’t seem to help more than just my normal 7-7.5.
Hey two_brans - thanks for the questions. Based on the information you’ve provided, I’d likely try and start making more programming changes to help with the consistent experience of DOMs. DOMs is a normative aspect of training that’s typically associated with novelty of activity/dosage of activity but through a repeated bout effect this typically occurs less and less. If you are noticing consistent DOMs after almost every session that then effects daily living then it may be time to alter more than volume and intensity and instead alter frequency. This would necessitate a more nuanced conversation about your individual programming which would require a consultation with us. If you are interested, please complete our intake paperwork HERE.