Glossary
DOMS (Delayed Onset Muscle Soreness)
DOMS = delayed muscle soreness. It typically starts 12–24 h after a novel/high stimulus, peaks at 24–72 h, then fades. Key point: DOMS ≠ proof of growth.
What does “DOMS” mean?
In short Delayed Onset Muscle Soreness describes pain/stiffness after novel or eccentric-heavy training. It’s caused by microtrauma and inflammatory processes—not by “lactic acid build-up”.
- Onset: 12–24 h post training.
- Peak: 24–72 h; longer with very novel stressors.
- Typical triggers: new exercises, high eccentric tempo, long-length tension.
Practice for hardgainers
- Dose the stimulus: don’t “chase DOMS”—control RIR, respect MEV.
- Time with SRA: re-train a muscle when the SRA window opens.
- Nutrition & sleep: protein 1.6–2.2 g/kg, 7.5–9 h sleep; mind metabolism, BMR and NEAT.
- Active recovery: light movement, easy cycling/walking, heat.
Common myths
- “More DOMS = more muscle”: false. DOMS signals novelty/eccentrics, not adaptation size.
- “No DOMS = bad training”: false. Strength trend, volume management and technique are what count.
- “Lactate causes DOMS”: outdated—lactate clears quickly; DOMS is mainly eccentric/novelty-driven.