Managing DOMS

Hey BBM,

I recently started the Low Fatigue template (3-day LISF to be exact) following this thread:

https://forum.barbellmedicine.com/forums/training-q-a-with-dr-jordan-feigenbaum-and-dr-austin-baraki/84488-suggestions-for-moving-forward-with-programming

Thanks for the recommendation, I’m having a lot of fun and feeling good overall. However, despite the lower fatigue programming, I am still systematically getting strong DOMS post-Monday squat workout, which generally prevents me from squatting on Wednesday (I warm up and get to the top set but can’t do more after that because of the pain…). I then do the squat from Wednesday on Saturday instead.

Anyway, I was wondering if this is still a sign of too much fatigue (on the squat) for my current fitness level? I can’t say I am making much progress yet on the template (I am on week 9 now) but I am happy to complete this first run of the template before changing anything up.

Assuming DOMS are not necessarily a sign of inadequate programming for the given individual, in general, is there anything I can do to manage/mitigate DOMS?

Thanks for your help!

Matteo

Matteo,

Thanks for the post. I usually see DOMs with new exercises and/or a significant bump in volume. On occasion, people will get this when the weight is quite heavy for a modest amount of volume, e.g. something they could likely otherwise handle DOMS-free with a lighter load.

I think if you’ve been having this for 9 weeks and haven’t been making progress, the program and/or the implementation needs some adjustment. I would maintain the squats on Wednesday as planned, removing as much weight from the bar as needed to do it rather than kick them to Saturday, which likely bleeds into your workout Monday. I also would be curious to see your top set from your squats on Monday to see how those are looking.

There’s nothing to do for DOMs, but it’s not something we should be seeing frequently in training.

-Jordan

Thanks for your prompt reply Jordan.

Yeah, indeed it is my understanding that DOMs are more frequent with new exercises or big changes in volume (or coming back from a layoff).

According to my log book for LISF:

  • some/minor DOMS on week 2
  • strong DOMS on week 5; had to move the Wednesday squat
  • some/minor DOMS on week 8
  • strong DOMS on week 9; could not complete Wednesday squat

I guess it’s not that bad but I was hoping to cope with the volume better…​

On a side note, I also got a lot of DOMS from the Split squats on Friday but that was more manageable because it tends to peak at 48hrs for me and I have the weekend to recover from that session.

Anyway, I’ll film my Monday top sets and share them with you.

Many thanks again!

Matteo

Sounds good. I’ll be looking for them!

Hey Jordan,

I uploaded today’s squat top sets here (files prefixed with 20230509_):

This is shared with media@barbellmedicine.com​ so hopefully you can access those.

I rated the top single an RPE 7.5 (ergo slight overshoot) and top triple @ 80% an RPE 7. No progress today unfortunately…

Felt really tired and fatigued today TBH, rated the session an RPE 8 (I have rarely rated them higher than a 7 on this program).

Thank you, really, for taking the time.

Matteo

Matteo,

I’d be rating both of those closer to 9 than anything else given the velocity drop. That may be a result of just being more fatigued on that day. I think if you haven’t taken off weight from the bar in the past month or so, it is likely you’re overshooting quite often, as it is unlikely your performance goes up week to week or stays the same. in other words, I would expect a higher amount of variability in your squat performance than what you’re demonstrating here. Not a big deal, but I think that could be contributory.

With respect to strength performance, I do think adjusting your grip so the hand isn’t over the top of the bar, getting your knees further forward so as not to be in your heels as much at the bottom, and cutting off depth 2-3" would all likely benefit your squat strength. I also would consider gaining weight for maximum strength performance.

-Jordan

Thanks for the feedback Jordan.

Interesting, I’d never rate these a 9 but I guess I’ll have to work on that. I was particularly fatigued today I feel so that might be a reason, yeah.

Anyway, I’ll dial back on the load and adjust technique as recommended and see how things go.

I can confirm, however, that I am in the process of gaining weight :), just very slowly.

Thank you again for your help, very much appreciated!

Have a great day,
Matteo