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Today is about DOMS, what is DOMS?
Thats a rhetorical question silly, DOMS is delayed-onset of muscle soreness. It is the day after soreness you experience from a work out. Now this might stroke your ego, being all jacked up, but being sore will diminish your performance.
And thats all we want to be able to do, to perform at maximum capacity at the gym and wherever else…every night, all night.
First you should never train to failure. In fact kids, you should never be a failure in anything at life.
Soreness doesn’t necessarily mean a muscle will grow or is properly stimulated, so the presence or absence of soreness doesn`t determine if your work out was good or not.
Usually soreness is found in beginners or when you change your work outs. Soreness is an indication your muscles are fatigued and need to recover. How do you recover them- thats a great question.
I`m going to unveil my secret recovery tips so you can train, as frequently as possible and have better work outs, this is the definitive guide.
Here are my top methods of recovery
1. Warm-Up Before Working Out
You wouldn`t write an exam without studying, so why should you work out before warming up the muscles. A proper warm up simulates movements you will be doing in the work out and is dynamic in nature. Luckily I have a video on this.
2. Proper Stretching after
Stretching will help relieve DOMS by lengthening the muscles and assisting and recovery. No shit Sherlock I have an awesome video on this too!
3. Massage
A good deep tissue massage will get underneath the fascia and pinpoint where you are sore and solve it. Its also expensive however and by far the best solution is a foam roller which helps with self-myofascial release. Translation, its the best massage your muscles will ever get and it`ll cost you 30 bucks. This is one of my secret tools and once again, I got an awesome video on it.
4. Proper Post-Workout Nutrition
Your body just broke down its muscles it needs to recover. A thorough explanation of post-workout nutrition would be lengthy. But start with roughly 300 calories post-workout, with a 2:1 ratio of carbs to protein, so 50 grams carbs, 25 grabs protein. That would be a scoop of protein powder and two bananas. This will quickly shuttle nutrients into your body to kickstart the recovery process.
5. Epsom Salt Bathes
Epsom salt bathes are beneficial for many reasons. They will help promote circulation in the body, relieve stress, help magnesium get into the body and let you use those goofy candles you`ve had for a long time. Take an Epsom salt bath an hour before better for better sleep and optimum recovery.
6. Contrast Showers
Sound confusing but its simple. Take a shower and on the areas you are sore- place the muscle under the water with 30 secs as cold as possible and 2 minutes as hot as possible. Repeat this for 10-15 minutes. This form of hydrotherapy is great for muscle specific soreness.
7. Supplements.
The two supplements you can safely use on a regular basis are fish oil and curcumin. Both are anti-inflammatories and will help promote circulation. Doses vary according to a variety of factors but starting at the minimum dose is a great idea.
8. Adequate sleep
Wow Captain obvious once again. Sleep is the ultimate recovery tool. Think stress is your worst enemy in the gym and sleep is your best friend. So snuggle up, count some sheep and get your beauty rest princess.
With that, it doesn`t matter where or HOW you get soreness, with these tips you`ll never be super sore and you`ll be able to give maximum performance in the gym or wherever….
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Omar Isuf is a no nonsense health and fitness guru aimed at getting you the body you want. Make sure to join the Facebook Page and Youtube Channel to stay connected to all things Buff. You can also see his tweets about drugs, women and sometimes fitness HERE. Want to get trained by Chef Buff? Click Here to See Online Coaching (LIMITED BASIS).
