new to deadlift/squat....the kind of soreness

[kickureface]

i got pretty sore from deadlift....basically the lower back part. i aslo did 2 sets of pullups and 2 sets of lat pulldowns afterwards. the next day my entire back up and down was sore basically. is that normal? also, it can feel the strain when i sit down in the lower back. everything going right?

and for squats
after i did them, my hams and glutes were pretty sore, quads so so. i went full squat this time, butt to ground. before i used to OCCASIONALLY do squats, very rarely i might add, to parallel. the main difference was that my lower back was a little strained/sore after the workout and near the end of it. i guess that carried out to the next day too. is that normal?

hope that's clear. thanks

 

[simon]

Yeah that's normal. Try some stretching and warm showers to help the blood flow. Also, eat a lot, (of protein). It'll speed up your recovery. I normally don't get pain after 1 week of my routine when I've been on a break.

 

[donjuanjovi]

Make sure to look straight ahead or slightly higher when you do deadlifts or squats. It will help keep your back straight when you lift.

 

[kickureface]

it's been two days and i'm still rather sore. how long do you guys normally recover? i noticfed it takes me around 3 days after bench to fully recover...
isn't that too long?

and for deadlift, what's considered straight? since your back is naturally curved, do you keep that curve during the lift, or do you try to align your shoulders (they stick out, making it cuirved) with your lowerback to make a straight line?

 

[donjuanjovi]

Make sure to eat A LOT. I'm currently bringing in atleast 4500 calories a day. With lots of protein. Which I need because my current workout is BRUTAL! Your body will not recover quickly unless it has the supplies to do so.

Just look up and your back will follow in a nice backward arch. It's just to help make sure that you're lifting at your hips and not your lower back, which is a mistake a lot of people make.

 

[mrRuckus]

Make sure to look straight ahead or slightly higher when you do deadlifts or squats. It will help keep your back straight when you lift.

Actually straight ahead or down a little bit is better for squats.

 

[mrRuckus]

it's been two days and i'm still rather sore. how long do you guys normally recover? i noticfed it takes me around 3 days after bench to fully recover...
isn't that too long?

No. That's about average I'd say.


My chest and triceps usually don't get too sore. My legs are sore nearly all week. It just depends on your body. But 3 days certainly isn't behind the curve.

 

[kickureface]

what if i'm cutting?
poses a problem

and what do you guys think about squats and chest on one day? thursday, actually, and monday deads.

 

[mrRuckus]

what if i'm cutting?
poses a problem

and what do you guys think about squats and chest on one day? thursday, actually, and monday deads.

Don't change anything when lifting between bulking and cutting IF you must do those crazy cycles.

Squats and chest on the same day... How could that possibly be a problem? They're very unrelated.

That's a good amount of time between deads and squats.

 

[kickureface]

haha i dunno, i just thought they were very draining movements, so energy used for one would exhaust me, limiting my performance on the other.

anyways today was thursday and my lower back was still sore -_- so i decided to postpone the squat.