No D.O.M.S (DOMS) with back exercises

B

bennos

0
Been wondering this for awhile... is it normal to not feel soreness the following days after working the back muscles?

Yesterday I worked my back which consisted of 4 sets x pull ups, 4 x seated rows, 4 x close grip pull downs. It was a good workout, I lifted good amounts of weights (near failure towards the last reps of each set) but like always I feel little to no soreness in the back.

The legs on squats and lunge days are a whole different story!! :cheeky:
 
Well everyone's different, but I think most people find it more difficult to get sore in their back.
Now, soreness isn't something you need to strive for, you can grow without it. Also, soreness has a tendency to come when you have eccentric contractions with a lot of ROM, while many of the back muscles (trapezius, rhombiods, etc) usually work more isometrically in rows and pullups (unless you let your shoulderblades protract a lot). The lats should get a good stretch on the pullups, though, but not that much on the rows.
 
ok, sorry :p

Soreness tends to come when you have exercises with a negative phase (IE, when you lower the weght in a bench press or lower yourself in a pullup) the muscles then produce force to resist the movement while they are being stretched (eccentric contraction). This has a tendency to make muscles very sore. Your back muscles that are attached to your shoulderblades (the muscles you use to squeeze your shoulderblades together, for example) usually stay pretty much the same length with most back exercises unless you let your shoulderblades move forward a lot.
Your latissimus dorsi on the other hand (the muscle that pulls the arm down in a pulldown or towards your body in a row) will get stretched, but mostly with pullups and pulldowns. The reason it's harder to get sore in your back muscles is probably because they don't stretch that much during exercises (except the lats, which will stretch well during pulldowns, etc).

You don't need to strive to get sore, you will grow without it. Soreness usually goes away after the muscles get used to the movement.

better?
 
Karky said:
better?
Click to expand...

Much... Thanks for taking the time. Excellent explaination, I was able to visualise the movements of muscles while performing those exercises with your second post.
 
You must log in or register to reply here.
Back
Top