Great point about adding heavier resistance training for people who mostly do yoga or bodyweight work. I'm curious about your thoughts on recovery when someone starts progressively overloading and DOMS begins affecting the next workout. Beyond sleep and protein, what do you find makes the biggest difference in getting people ready for the next quality session?
Great question! DOMS and other related soreness doesn't always have to be an inevitability. Of course, sleep is the big one. But aside from this, gentle, consistent movement outside of gym workouts, like walking or cycling appear to help.
Worth noting, too, that you'll be more sore after exercises you are less used to, or those with a high eccentric load (perhaps lunges or slow pushups).
Anecdotally, I find that higher weight and lower reps make me less sore, provided that I am familiar with a movement, while still allowing me to hit progressive overload ☺️
That makes a lot of sense. I hadn’t really considered how much eccentric load drives soreness. I also wouldn’t have guessed that higher weight and lower reps could leave you less sore once you’re familiar with the movement. Appreciate you sharing your experience. I’ll definitely be paying more attention to that as I progress.
Have you done any research or have any insight with adding Electrical Muscle Stimulation (EMS) to workouts utilizing compound body exercises and weights I have recently started and the results are beyond my expectations muscle mass improving and visceral fat decreasing tracking results show both Aerobic and Anaerobic training effect over a 25-30 min workout
I can't say that I've personally done this in a commercial gym setting, but I can absolutely understand the potential benefits. Same would go for any blood flow restriction training, which I have previously used, although mostly in the rehab space. Awesome work with your training, though, keep it up!
A great post as ever Ben! I really love when people bring Sarcopenia forwards as an issue that we can all address. Keep them coming 💪
Great point about adding heavier resistance training for people who mostly do yoga or bodyweight work. I'm curious about your thoughts on recovery when someone starts progressively overloading and DOMS begins affecting the next workout. Beyond sleep and protein, what do you find makes the biggest difference in getting people ready for the next quality session?
Great question! DOMS and other related soreness doesn't always have to be an inevitability. Of course, sleep is the big one. But aside from this, gentle, consistent movement outside of gym workouts, like walking or cycling appear to help.
Worth noting, too, that you'll be more sore after exercises you are less used to, or those with a high eccentric load (perhaps lunges or slow pushups).
Anecdotally, I find that higher weight and lower reps make me less sore, provided that I am familiar with a movement, while still allowing me to hit progressive overload ☺️
That makes a lot of sense. I hadn’t really considered how much eccentric load drives soreness. I also wouldn’t have guessed that higher weight and lower reps could leave you less sore once you’re familiar with the movement. Appreciate you sharing your experience. I’ll definitely be paying more attention to that as I progress.
Have you done any research or have any insight with adding Electrical Muscle Stimulation (EMS) to workouts utilizing compound body exercises and weights I have recently started and the results are beyond my expectations muscle mass improving and visceral fat decreasing tracking results show both Aerobic and Anaerobic training effect over a 25-30 min workout
I can't say that I've personally done this in a commercial gym setting, but I can absolutely understand the potential benefits. Same would go for any blood flow restriction training, which I have previously used, although mostly in the rehab space. Awesome work with your training, though, keep it up!