I think it's best to separate out a few disparate elements about DOMS:
1/ Is DOMS desirable at all? Many on the boards claim it's irrelevant to growth. No one knows; my opinion is that it is desirable because:
-It clearly indicates that the muscles are being highly stimulated and broken down.
-It's possibly linked to growth.
Combine those 2 factors and it's far smarter to play the odds by trying for DOMS as often as possible.
2/ If DOMS is desirable, can the repeated bout effect be avoided? A grey area, but i have been able to continue to get some degree of DOMS even in those situations by applying small changes to the same routines; it doesn't necessarily take much tweaking of variables to maintain some DOMS even over a period of time.
3/ Is training again while still sore an effective strategy..my experience:
-It doesn't help in terms of greater development.
-More data in terms of countervailing if imperfect evidence has accumulated over the years that suggests taht recovery is one the most important factors in growth, which goes against training while still sore and favors waiting until tissues are fully recovered. That normally takes 2-3 days, not the 7 or more days espoused by HITers. Most of the top BBs of the last 4 decades or so ascribe to the 2-3 day recovery.
That triceps pedestal's great, in fact it's a shame it's not as ubiquitous in gyms as a scott bench, as it's the equivalent. On the other hand, there are a couple of other exercises
that i've found in the absence of a pedestal through trial and error to be equally effective and more easily done.
Also, it's unclear whether the cable angle's adjustable. The angles a little low when compared with the original designs IMO.
