DOMS

**MikeNYY420** · 10-12-2008, 02:57 PM

I did a leg workout the other day consisting of 4 sets of squats, 4 sets of hack squats and 4 sets of SLDLs. All were done with maximum weight at maximum intensity which I can't always give to them, but thanks to N.O. Xplode I could.

Anyway, I've now been sore for 4 days, this is the fourth. I have a three day split and I'm supposed to be deadlifting today, but I'm not sure if it would be beneficial to lift through a little bit of soreness or not. My quads are sorer than the hamstrings.

What do you guys think?

KM · 10-12-2008, 02:59 PM

Quote:

Originally Posted by MikeNYY420

I did a leg workout the other day consisting of 4 sets of squats, 4 sets of hack squats and 4 sets of SLDLs. All were done with maximum weight at maximum intensity which I can't always give to them, but thanks to N.O. Xplode I could.

Anyway, I've now been sore for 4 days, this is the fourth. I have a three day split and I'm supposed to be deadlifting today, but I'm not sure if it would be beneficial to lift through a little bit of soreness or not. My quads are sorer than the hamstrings.

What do you guys think?

Are you using your legs primarily for your next workout? Or for stabilization, i.e, romanian deadlifts? If not I think you're ight.

**MikeNYY420** · 10-12-2008, 03:03 PM

The only exercise I'll use them for is deadlifts, but I do very heavy. I'm maxing again today. But yeah after 4-5 sets of deads the rest is 100% back and bis.

Electric_Road_Guy · 10-12-2008, 06:33 PM

Really, when you are doing deads, you are just stretching out your hams... I do back the day after legs all the time, and work through the soreness in my legs without any problems...

KM · 10-12-2008, 06:37 PM

Quote:

Originally Posted by MikeNYY420

The only exercise I'll use them for is deadlifts, but I do very heavy. I'm maxing again today. But yeah after 4-5 sets of deads the rest is 100% back and bis.

I'd say almost all core muscles in your upper and lower body, except your shoulders, triceps and pecs are recruited (this is why the load on your central nervous system is so high).

So, legs are a stabilizer and almost a predominant muscle in deads. Make sure you're recover or you'll have severe DOMS which is the basically going backwards lol.

Good luck deadlifting tonight mike haha.

**MikeNYY420** · 10-12-2008, 07:46 PM

Set a new PB 330!

Road Guy, you're doing much more than just stretching out the hamstrings in deads. Especially sumo style which I do. They are a big hamstring exercise. And generally you shouldn't work through soreness.

Thanks for the help Kev, I think I'll give my body a few days off, I really beat the hell out of it since getting N.O. Xplode. I know I keep talking about it but I can't even describe how intense my workouts have been.

If you've ever seen Benedikt Magnesun deadlift you'll know how intense I've been.

**ZackKnight** · 10-12-2008, 09:01 PM

what u should do is do 1 cycle of heavy then 1 cycle for speed then 1 cycle for moderate then 1 cycle for other muscles that help stabilize and are recruited (your weakest area is ur weakest part of ur lift, keep it as strong as the rest of you)... almost guaranteed u'll put 20lbs on ur max in about a month. That tends to be what most of the russians do with powerlifting. Ive put that up in a different way in a few threads.

But if u want u could just do 1 cycle of heavy and then 1 cycle of light/moderate to eleviate any bullshit doms or w/e.

**MikeNYY420** · 10-12-2008, 09:11 PM

Quote:

Originally Posted by ZackKnight

what u should do is do 1 cycle of heavy then 1 cycle for speed then 1 cycle for moderate then 1 cycle for other muscles that help stabilize and are recruited (your weakest area is ur weakest part of ur lift, keep it as strong as the rest of you)... almost guaranteed u'll put 20lbs on ur max in about a month. That tends to be what most of the russians do with powerlifting. Ive put that up in a different way in a few threads.

But if u want u could just do 1 cycle of heavy and then 1 cycle of light/moderate to eleviate any bullshit doms or w/e.

Great Zack! I'll def. try that when my gains slow down the way I'm doing it now, I have actually been making rediculous gains I put on 10lbs to my max a week. I deadlifted 305 once on September 16th and now on October 12th I deadlifted 330. Just looked back in my log for that.

So how long of a cycle are you talking about doing each time? How many reps should I be getting for speed? How do I do a cycle of working my weak point, that would be the lockout.

Thanks a lot for that it'll help me out in the next month or so.

**ZackKnight** · 10-12-2008, 09:16 PM

You're welcome dude. As far as cycles go I meant how you said you have a 3 day split so i figured u'd just do 3 days and then take a day off and then do it again and so forth, but for the russian way it's typically each week really. Like I've seen some rotate the 3 day split twice in a week and then take a day off at the end, but the other way is to split up ur 3 big lefts on like mwf and then in between do plyometrics and other exercises to keep agility and other muscles up as well.

Basically it goes like this
Week 1: Heavy week. Keep the reps low and intensity high. You can max out here if you want. I've seen it done, it's fine.
Week 2: Speed (you should use power speed bands with this to keep resistance on the bar) use about 65% of ur max with this and shoot for only a couple reps at a time with this for several sets. It'll help increase speed definitely. The bar feels much different when there's constant weight pulling on it.
Week 3: light to moderate weight about 8 to 10 reps just for feel and to keep the muscles working
Week 4: Work the muscles that assist in the lifts. Tri's, Traps, etc. Make sure they're just as strong as everything else. You don't want any weak points. I just saw you mentioned the lockout... Here you could work on the lockout definitely and try to get ur weakest part of ur bench/dead/squat to come up. It'll take some time, but it's totally worth it.
Week 5: Cycle through this again. Max out today and your max should go up immensely!

If you need anything else man I'm always here.

**MikeNYY420** · 10-12-2008, 09:25 PM

Sounds good, the only thing I'd change is not maxing and not doing real strength type training for 4 weeks is kind of a lot. I might modify it slighty to make it so I can do 1,2 and 3 rep maxes I seem to respond better in every exercise by doing low reps like that atleast occasionally. I don't think my school weight room has power speed bands, what are they and what do they do?

Have you tried this routine before? How's it work if you did?

Thanks again.

mostmuscular84 · 10-12-2008, 09:41 PM

Also when deadlifting change up the style go one week sumo and two weeks regular stance. The only reason i say this is because i feel sumo is more an inner thigh workout hitting all of your adductors. as where the shoulder-width stance hits more the back errectors. but you can do what you feel is right. generally i do this wen i deadlift same with squats if i know my inner quads need to come up ill change my foot postioning every workout

**ZackKnight** · 10-12-2008, 09:45 PM

I had a powerlifter buddy of mine try this for a while (learned it from him). He was 275lbs and he was benching double bodyweight with this program. He said the first time he did it he gained 20lbs at least on all of his lifts.

Speed bands are basically like GIANT rubber bands that can be bought with different tensions (essentially how much pulling weight it adds to the lift). They go on each side of the bar and constantly pull the bar downwards. When