Training June 26, 2015: Legs, Back, Abs – DOMS & My Friend-The Foam Roller

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Training June 26, 2015: Legs, Back, Abs – DOMS & My Friend-The Foam Roller


Still going strong with Supersets & FST-7.  While completing the FST-7 Leg Extensions, I was feeling the opposite of Riley Curry and thinking….WAAAAAY DOWN, the weight has to go way down :-)!  Legs and Back worked properly on separate days can be intense and a heavy work load, so combining them definitely requires focus and determination.  In the tittle I mention DOMS (delayed onset Muscle soreness), because I wanted to offer a few tips on how to handle with care.

WHAT IS DOMS: A little background….DOMS shows up as pain and stiffness felt in the muscles several hours to days after strenuous exercise/training is performed. The soreness is typically felt most strongly between 24 to 72 hours (but varies by individual) after the actual exercise is performed.  In my case, I usually hit my peak 2 days after I train a body part heavy.  Today I feel some soreness, but it is definitely bearable, however, when I experience DOMS it makes it a bit more difficult to perform simple task.  To combat this before DOMS even starts, I incorporate Foam Rolling.

WHAT IS FOAM ROLLING:  If you want to get a bit more technical, foam rolling is SELF-MYOFASCIAL RELEASE…..to really understand what I am talking about, it’s simply a self-massage performed to release muscle tightness and trigger points.  When you apply pressure to a specific body part or point, you are directly influencing the recovery of those muscles and helping them to return to its regular function, and minimizing DOMS.  Although I am not as sore today, I still used my foam roller when I returned home, basically thinking ahead and properly taking care of my muscles now.  I know many will just wait until they actually start to feel DOMS or muscle tightness, if you do this, that of course is your choice, but the pain is much more intense when attempting to foam roll….I definitely learned from previous experience.  Hope this helps!!

Background TidBits:

superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Once each superset is complete, rest for specific amount of time (typically 1 minute 30 seconds to 2 minutes) and repeat.

FST7 (Fascia Stretch Training 7) is a training principle created by Hany Rambod, the Pro Creator.  The seven refers to 7 sets performed usually as the final exercise of a target bodypart. Basically you train that bodypart on any given day heavy as you normally would keeping the rep range between 8-12 (some use 12-15), with minimal rest in between to get the best pump possible.


Remember…….Train Smart, Train Hard, find something that you LOVE to do and stick with it!! Stay Motivated!!

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