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Regarding DOMS, I find that once I was on a very consistent program, 3-4 days a week, I never got sore with weight training. But if I ever took a week off, I’d have to back off on the volume and weight to avoid getting sore. Longer than a week and you really have to back way way off.

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That's about my workout frequency, and I'm basically sore all the time. I am constantly working on increasing weights though, I'm sure if I just did "maintenance" workouts it would be different.

Edit: clarify "sore" not "in pain" there is a difference.

When I trained a few years ago, I would be sore all the time... Now I've been training again, lifting more times a week & heavier weights and am pretty much not sore at all...

I would try 1) increasing your protein to 1.5-2g per kg of body weight per day. 2) Cutting alcohol 3) Making sure you get enough sleep to recover properly 4) Drinking more Water (1 gallon / 4L a day)

So I weigh about 84kg I should be shooting for ~150g protein daily? I don't really track closely but even with my ~30g post-workout drink I am guessing I don't get that much. I should keep a closer eye on it.

Yeah I would try increasing protein, you may not have been getting enough for optimal recovery & growth. Besides protein shakes, non-fat greek yogurt and egg-whites are almost pure protein sources that are easy to add in.

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