DOMS

DOMS typically show up between 24 and 48 hours after training, peak around 48-72 hours and resolve within 5-7 days. They're caused mainly by eccentric contractions (the lengthening phase under load), which produce microtears in the myofibrils. That's why you feel them more after the first leg session in months than after the hundredth.

The most widespread misconception is that DOMS equal effective training. They don't. The body adapts quickly to repeated movements (the repeated bout effect), so over time DOMS decrease even though training stays productive. If you change exercises or DOMS come back hard after a break, it doesn't mean you weren't training well before: it just means the muscle received a stimulus it wasn't used to.

What to do when you have DOMS? The worst thing is to stay completely still. Light activity (walking, dynamic stretching, low-intensity training) helps recovery by increasing blood flow to the tissues. Massage and hydration also help. Cold water immersion can reduce inflammation, but be careful: some post-workout inflammation is part of the adaptation process.

Can you train with DOMS? Yes, unless the pain is so strong that it compromises technique. Often the warm-up and the first sets 'loosen up' the soreness. If after two weeks of consistent programming you still have devastating DOMS, you're probably doing too much volume or not recovering enough.