Is it usual that doms get worse after couple days? Did strength training on tuesday (low weights/bodyweight pistol squats) after long break and it feels my legs are the weakest today (friday). On wednesday legs felt sore, but not weak…
doms
The D in DOMS stands for ‘Delayed’.
Lifting isn’t rocket science. Lift some sets at some weight. Consistency is more important than the program you run. 5x4, 5x6, 5x7, it really doesn’t matter that much. Reader, I promise that if you spend the time you’re dedicating to worrying about this to lifting you’ll be better off.
Yeah I’d you haven’t done it in a while then it could take 3 days to kinda peak and then taper back to normal over the next couple days. I usually do some light movements (as if I was warming up to squat) to help blood flow and recovery.
Yep.
I’ve used similar for sprinters in various disciplines, but the downside is if you’re not used to the extra activation during the race, you can seriously bury yourself.
I’ve recently tried incorporating deadlifts to my limited gym sessions (just squats and deadlifts) and my lower back has been horribly sore when I’ve been cycling - to the point that even Z2 is challenging. Yes, it’s a new stimulus and therefore some soreness is probably to be expected, but for those with more weightlifting experience:
Can I expect this to go away once I get more accustomed to the DLs, or might there be something really wrong with my lifting technique?
As my time in the gym is limited I would really like to stick to compound exercises, however, I really cannot come up with a good replacement for DLs.
That kind of soreness makes me think it’s a technique issue, but it’s be hard to say without a video. I’m not sure I can ever remember my lower back being the sorest part of me after deadlifts. It’s usually my hamstrings or glutes. Make sure you are keeping your back straight and not letting your lower back round.
If your technique is fine and it is just normal soreness then, yeah, it should go away after a couple deadlift sessions.
But if you’re able, throw a video up here of you doing a reasonably heavy deadlift for people to see your technique. (Doesn’t have to be max but a lot of people can have good technique with low weight and then have it fall apart at higher weight)
Thanks for the info. I’m actually leaning towards the technique issue, as I could be rounding my back without having realized. Should get this checked 
I advise switching to trap bar. It’s pretty common for cyclists to have an issue with straight bar DL.
If you have access to the equipment a trap bar DL is a great substitute. It requires slightly less flexibility and it pulls you down instead of forward so it’s easier to keep a flat back.
Ah, good idea! Will do, assuming there is one at my gym
Although trap bar might work I find it too similar to squat. I’ve moved from conventional deadlifts to sumo. It works better for me. But at the beginning you could still use a coach or at least a spotter. Perfect technique is paramount!
I’m older and concerned about safety/technique. My go-to alternatives in my home gym are pull-thrus (band), kettlebell swings, single-leg Romanian deadlifts, and kettlebell sumo deadlifts. At the gym I’ll do trap bar deadlifts.
What does your session look like before you move to deadlift?
How heavy did you start at (compared to your squat or 1RM)?
Check for rounding or arching of the spine when youre lifting.
If its hard to see without losing form, then film it - the guys on this forum helped me out with my squat form.
What does your session look like before you move to deadlift?
My protocol is really simple. Just warmup → 4x4 (or 5) of squats and then deadlifts. Always in this order.
How heavy did you start at (compared to your squat or 1RM)?
Can’t say that I know for sure where my 1RM is atm, but yes, each set is challenging. In this sense I’ve not had a"soft start" to the strength training, but I also do not completely trash myself as I ride the bike in the evening. Certainly challenging enough that I might have been sloppy with the technique.
Thanks to all for the replies. I already have a plan of how to continue.
I follow the technique from Mark Richardson of Starting Strength for Deadlifts and squats. Having ruptured L3 doing Squats several years ago, I got in-person instruction from Alan Thrall, (check out his youtube channel). Haven’t had any back issues with either squats or deadlifts, peaked out at about 60 lb over body weight on deadlifts before covid shut the gym.
AT is a monster. Great resource.
Excellent Instructor. Worth every penny I paid. He spent 4 hrs with me instructing on all of the basic barbell lifts.
Check out the dead lifting technique videos from StartingStrength.com
Interesting article:
and 4 more after following links in the article.
Anybody try targeting slow-twitch?