2) Schedule ample recovery time between workouts
Delayed onset muscle soreness—DOMS, for short—is a common sensation felt after lifting weights. Most trainees actually base the success or effectiveness of their training sessions on how sore they get; however, this is not a good way to think about your progress. Typically, DOMS is characterized by muscle tenderness, stiffness, and reduced joint range of motion, muscle flexibility and force production, about 24 hours after your training session. Compensating for muscle fiber damage and returning to the gym prematurely will increase your risk for injury potentially sending you in for physiotherapy.
Our Advice: Ensure you have 24-72 hours rest between intense training sessions involving the same musculature. Less rest is needed between sub-maximal training sessions.
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