Getting a lot of DOMS on Hypertrophy I

Training Q&A [Moderated]
1

This is my second round through Hypertrophy I. It’s a great program and I’m enjoying it, but this time around I’m getting a lot of DOMS, particularly after Day 1 (squat day). It’s in my hamstring and adductors, and seems especially worse during the second 5 weeks when 2" deficit SLDLs are added in as the last exercise on Day 1. Day 2 (rest day) is tough, and the leg press on Day 2 is really tough to do.

I’ve paid close attention to RPE and I think I’m dialing it in pretty well for the prescribed sets. Diet is reasonable, although it could always improve. I’m 5’6", 174 lbs. I get 150-160g of protein daily and 7-8 hours of sleep per night.

Any ideas on what I can do to mitigate it?

Thanks.

Sunil

2

I’d consider either dropping the RPE targets for that SLDL slot by 1-2 points until some of that fatigue dissipates and things adapt, or you can just sub that exercise out for something you tolerate better since there’s nothing magic about SLDLs either.

1 Like
3

Thanks!

Sunil