Hi my name is John Sifferman, and I’m suffering from a severe case of EPDOMS. They say admitting you need help is the first step to recovery. So, now I’m here for the 12-step program.
What is EPDOMS you ask? EPDOMS stands for Extremely Painful Delayed-Onset Muscle Soreness. This is like regular DOMS taken to an extreme. So, how does one provoke a bad case of EPDOMS?
Well, you see, not too long ago, I subjected myself to an act of lunacy. I decided to film a video for an article demonstrating a maximum repetition set of bodyweight squats. You’re probably asking yourself, “what’s the big deal? That’s easy, right?” Theoretically, that would be the case, but I have a knack for surprising even myself sometimes. In this particular case, I wasn’t quite aware of my capacity in this exercise, nor was I expecting to score nearly as many repetitions as I performed. I was expecting (and hoping) to top out around 80 or 100 reps, deal with some marginal soreness for a day or two, and live happily ever after. After all, I haven’t trained high rep bodyweight squats in years – fatiguing around 40-50 reps, and maxing out around twice that much sounded about right. Needless to say, that’s not exactly what happened.
When all was said and done, I had been doing squats for 12 minutes, and I have no idea how many reps I did (lost count around 82, or was it 83…). Now, I’ve heard of guys doing sets of 500 and even 1000 squats, so I didn’t set a world record by any stretch, but it was truly a maximal set and I did experience muscle failure (which was the goal).
The point I was trying to make from that video is that most fitness trainees don’t even come close to a high level of intensity in their training. Most trainees could be working much harder than they have been, and still not even come close to maximal exertion. Unfortunately for me, it took hundreds of repetitions to demonstrate a set to muscle failure, and I dealt with the resulting DOMS accordingly. It took 7 days before I was truly able to function again, and two weeks before I was back to my normal self. Yikes!
This event sparked a reminder for why I purposely do NOT seek DOMS or use muscle soreness as an indicator of progress. If nothing else, I want my training to help me reach my goals as quickly and safely as possible AND not make me sore (or otherwise weaken me) in the process.
Continue reading DOMS And Why Health-First Fitness Matters
We’ve all been there. You show up to the gym more than ready to slay dragons and crush weakness. You hit it hard, every set. Every rep is your absolute best. You also nailed a new personal record ahead of schedule – you’ve never done that much work in a training session until now. By the end of your session, the only way to describe how you feel is used, and you kinda like that. Life is good.
