Unbearable DOMS

**uhit** · 09-17-2014, 12:17 PM

Started a 5x5 program for the first time. I'm relatively experienced in lifting, got a solid 2 or so years but never done 5x5

I woke up this morning and the pain all over was so bad I had to call in sick for work. Is this normal? It hurt to bend over, to walk, to raise my arms. I honestly felt like a beginner.

Anything I can do to help reduce this pain?

**PistolPete33** · 09-17-2014, 12:21 PM

A 10-15 minute ICE bath will pull most/all of the lactic acid out. I've had to do them a few times because I literally couldn't move. It's the worst 10-15 minutes of your life but it def. works.

**Khazima** · 09-17-2014, 05:14 PM

Originally Posted by uhit

Started a 5x5 program for the first time. I'm relatively experienced in lifting, got a solid 2 or so years but never done 5x5

I woke up this morning and the pain all over was so bad I had to call in sick for work. Is this normal? It hurt to bend over, to walk, to raise my arms. I honestly felt like a beginner.

Anything I can do to help reduce this pain?

Haha poor fella, above is good advice, you can also use some ice/heat gel and do some stretching. You could also foam roll but that would be extremely painful. Stick with the program and you'll stop getting so sore in no time!

**Nij** · 09-17-2014, 10:50 PM

Whenever I start a new program the same thing happens to me. You just gotta stick it through and it will go away in no time.

**marcus300** · 09-18-2014, 02:07 AM

I like pain

**uhit** · 09-18-2014, 04:06 AM

Woke up this morning and a bit better. Ice baths do the trick. Just hate the feeling of my balls being frozen

**MuscleScience** · 09-19-2014, 08:19 AM

Give yourself a few days, maybe even a very light workout. DOMs is caused by micro trauma to the contractile elements of the muscle fiber. Your body needs time to rest and repair for the next workout. Taking an anti-inflammatory will help with pain but delay recovery. Remember inflammation is a good thing and is how your body grows and repairs. You will be fine in a week:-)

**600@50** · 09-19-2014, 01:18 PM

Sometimes "all over pain" can be an over used /over stimulated CNS. Ibuprophen and rest will help. I never could do the ice baths. Too intense. There were articles back in the 90s about how the Bulgarian weightlifters would take alternating hot and cold showers after workouts. Something like a minute with as hot as you can stand then straight to cold for a minute. This was done for 10-15 minutes if I remember right. It would increase blood flow and help the CNS.

**Narkissos** · 09-19-2014, 10:26 PM

Originally Posted by 600@50

Sometimes "all over pain" can be an over used /over stimulated CNS. .

Agreed.

To the OP: did you de-load prior to starting the 5x5? Do you use pre-workout stims etc

**uhit** · 09-20-2014, 12:36 AM

Originally Posted by Narkissos

Agreed.

To the OP: did you de-load prior to starting the 5x5? Do you use pre-workout stims etc

No I didn't deload, I just went straight into 80-90% of my max rep range after warming up with a couple of sets on 30-40% of max rep range.
The only supplements that I use that affect my performance in the gym is creatine mono. Am not taking any stims at the moment.

**yettibecsuse** · 09-20-2014, 02:21 AM

Moving after the next day will help sounds counterproductive but it works try running/walking/light swim in the pool

**uhit** · 09-20-2014, 04:30 AM

Originally Posted by yettibecsuse

Moving after the next day will help sounds counterproductive but it works try running/walking/light swim in the pool

I had a deep tissue massage yesterday. I feel more or less 100% now

**Jaydenn** · 09-21-2014, 08:18 PM

As a physio, i'd either recommend, hot/cold water therapy, foam roll straight after exercise and either deep tissue massage or dry needling, which helps stimulate the muscle fibers which will help get rid of DOMS, e.g. lactic acid + hydrogen ions.