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how are we everyone my name is Max and
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I'm a my proein personal trainer today
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we're going to talk about Doms what they
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are and how to reduce
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them most of you will have heard of Doms
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or even felt the effects of them but
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what are they Doms stands for delayed
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onset muscle soreness this is a
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particular type of muscle soreness that
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sets in anywhere from a few hours to a
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couple of days after exercise which
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helps us to explain where the name
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actually comes from the most common
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symptom with this is mild aching and
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tightness of the muscles which usually
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is accompanied by a decreased range of
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motion but it can feel more severe than
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this symptoms usually start to ease
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within 3 days after exercise depending
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on when the onset began delay onset
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muscle sess is usually caused by us
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doing exercise which is much higher in
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volume or much more intense than we
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would normally do therefore causing More
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Tears or more damage to our muscles than
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what our body is normally accustomed to
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so does this mean they are bad for you
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it depends how you look at it they
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aren't bad for you in the long term like
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we have already said you will recover
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after a few days and they are not an
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actual injury however this doesn't mean
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they are good for you either so you
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don't have to go chasing them suffering
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from delayed onset muscle sess can
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actually be detrimental to our training
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as it will more than likely set other
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workouts back by you either completing
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fewer workouts whilst you recover or
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lowering the volume overall of your next
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session meaning we are not training
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optimally as your body adapts to more
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work over time you in general will be
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less saw and recover quicker after a
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workout but a general rule of thumb is
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that you should be able to repeat and
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exercise or workout on the same body
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part 48 hours later to the same level as
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this should be enough time for our
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muscles to recover from the stress we
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have put them through in previous
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workouts but this doesn't mean that you
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have to actually feel any soreness after
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a workout for it to been an effective
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one so how do we reduce Dums prevention
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is our best form of Defense here in
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terms of reducing any post-workout
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soreness unfortunately though simply
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stretching before and after a workout
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isn't the answer here as studies suggest
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it has very little impact on the effect
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of Dums but that doesn't mean you should
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skip your warm-ups and cool Downs as you
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should definitely be preparing your body
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properly before you train nutrition is a
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big factor to consider and with my
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clients I focus mainly on two points one
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carbs are not the devil they are fuel
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for our body and key in making sure our
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body is prep for exercise two ensuring
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protein intake is high enough protein is
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vitally important in helping our muscles
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repair so is a big part of our
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post-workout recovery with my clients I
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like to aim for 1.7 Gams of protein per
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kilogram of body weight per day as a
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general rule of thumb the easiest and
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most effective way however for us to
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reduce delayed onet muscle sess is
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simply by not doing too much and not
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progressing workouts more than our
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bodies are ready for this is one of the
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reasons why we program the way we do and
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why we split workouts into different
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body parts during a week so that we have
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plenty of time for muscles to properly
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recover from tears during exercise and
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in turn grow back stronger before we
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then train them again if we attempt to
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train a muscle group that is still
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suffering from Doms we are in effect
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just tearing it further before it has
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actually had chance to repair itself and
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to have grown back bigger and stronger
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hindering our improvements and then also
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further delaying the effect of any
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soreness we are experiencing if we do
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Train full body when we exercise then is
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better to aim for at least a day's rest
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between workouts so that we can maximize
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the results we achieve okay everyone
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that covers our points on Doms today
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thank you for joining me make sure you
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all like And subscribe to the my protein
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Channel and I will see you all next time
