Using DOMS For Template Construction


We hear all the time about how DOMS (Delayed Onset Muscle Soreness) is not a good indicator of how recovered you are. Sure, this is true. Due to the repeated bout effect, eventually you’ll become less sore over time by doing the same movements. But DOMS can be a proxy for recoveredness, that is, it can hint to you how recovered you are. We can use this to our advantage.

If you’re having trouble building a template, deciding on which days to squat or deadlift, here’s a trick. One week, on Sunday, do high rep squats. Something like 3 sets of 10. Don’t do anything else the rest of the week but note when your soreness is finally complete. Next week, on the same day, do high rep deadlifts. Again, do nothing but note when the soreness leaves.

By now you should have a good sense of how close or far apart you should keep deadlifts and squats. The length of soreness can let you know about how many days, plus or minus one, you should wait before you squat or deadlift again. Bench can be placed in between as you see fit.

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