Intense DOMS from tempo training

I’ve been experiencing pretty significant DOMs having introduced tempo components to my lifts (with significantly lighter loads) following the hip rehab template. Is this a sign of overshooting the weight/RPE? (I have never used RPE before and I guess it takes a while to fine tune). Or does the body adapt to this over time?

Hey @PoppyPicksThingsUp ,

The increase in DOMS is likely due to the novelty of performing those lifts with a slower tempo, though overshooting RPE could definitely be playing a role here. If you’re still experiencing the same intensity of DOMS 2-3 weeks into the template (and it’s not tolerable), I would suggest lowering the prescribed RPEs by 1 point to see if that helps. Otherwise I would expect you to adapt and the amount of soreness you experience post-session to gradually decrease as you get more exposures to those new tempos.

Hope that helps,
Charlie