Quote:
Originally Posted by Espi
Yay for being able to do again in spring what you love : cycle & run!
As for the DOMS. It's still a new territory for me, as I never used to get any in my endurance days nor in the low-carb days.. but now, it can sometimes ruin my next workout. I'm not as tough as you so thats why my current routine needs to be changed.
Anyway, to explain things, I've always loved loved doing a full body workout matrix with alternating rep ranges.. originally it started like this:
legs heavy (5x5) - chest medium (3x8)- back light (2x15)
chest heavy (5x5)- back medium (3x8) - legs light (2x15)-
back heavy (5x5) - legs medium (3x8)- chest light (2x15)
The idea was that if you trained a body part heavily with 5x5 , you'd do well to train them lightly in the next WO to keep the blood flowing & diminish DOMS.
Now I'm sometimes wondering if it would be better to follow up a heavy-ish workout immediately with a light set in the same workout and then leave it alone the next time.. or just split it up: only 1 light set in the same workout and then another light set in the next one.
Your thoughts are appreciated!
My prediction is that your last workout helped with DOMS and isn't making it worse.
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Yep! Legs are better today not worse. In fact I don't seem to have any pain at all. Weird and Whew... I really was worried when I pulled up lame after that 2nd set. Now I know that you can work through DOMs even if it is really painful and come out okay later. Right now Alan's plan is that I do a 5x5 set on the first day of the week and then a 4x9 set on the second day that I do that body part for that week. Sounds similar to what you are saying above. When I came back from my rest week I thought I would switch the order since lifting more weights = lighter weights and all. That was a BIG mistake and is what caused my DOMs I think. Also remember that my current program makes sure that I hit each body part 2 times a week so I don't rest in between for more than 3 days at any time.
Alan did make mention that when I start my cut I was going to be doing both high and low reps in one workout. I don't know what that means yet though exactly. Guess we'll have to wait for another week and find out.
Quote:
Originally Posted by Your Highness
I'm curious to see what he says, Karla. I think we all wonder where that line is....  |
With respect to the green piss. It is harmless and I should not worry about it. Alan told me that double vitamins on workout days is a precaution. (I did not ask yet against what)
I just know it is a precaution...
According to Alan I cannot hurt myself doing cario in my cut provided that I properly nurish any work that I do. Now the guidelines that he gave me for nurishment per hour of work are going to make it very hard for me to run a marathon or anything. I would have to get an equivilent of 1 gallon of liquid calories in me for a 4 hour run. I think that would make me puke. LOL!! So it is somewhat self regulating the way he has it laid out. I will be able to do a 1-2 hour thing pretty easily though and a 3-4 hour thing with a longish break somewhere (to digest). Alan was caught a bit off guard by my request to actually run or ride outside of the gym but says he is familiar with this weird mindset from his other endurance athletes. He says that he has a lust for grunting and lifting heavy things and can only marvel at people who actually enjoy endurance type events. LOL! Typical bber type male.
Alan is the FIRST trainer I have talked to who thinks that one can manage both and that my running or riding will not sabatoge my bbing goals. He aslo said that it is as important for us to train so that the mind is happy as it is to train the body. I think that is a cool philosophy.