Q&A: Dealing with DOMS, Deadlift Energy Systems, & More!

Matt and Scott are back with another round of Saturday Q&A. If you’d like to ask Matt and Scott a question, email questions@barbell-logic.com and we’ll feature you on a future Q&A episode!

Episode Summary

Matt and Scott answer listener questions on dealing with delayed onset muscle soreness (DOMS), when to cut weight after finishing a novice linear progression, the energy systems used in the deadlift, and more.

Topics covered

• Dealing with DOMS: what soreness does and does not tell you about your training, and how to keep training through it.
• Cutting weight after LP: how to think about timing a fat-loss phase once novice gains slow down.
• Deadlift energy systems: how a short, maximal pull is fueled and what that means for rest and programming.
• And more: additional listener questions.

Soreness is common when a lifter starts a program or adds a new exercise, and it usually fades as the body adapts. It isn’t a reliable measure of a productive workout, so most lifters are better off judging progress by the weight on the bar and the quality of their reps.

The end of a novice linear progression is a natural point to reassess bodyweight goals. Because heavy sets of deadlifts and squats are short, high-intensity efforts, adequate rest between sets matters more than conditioning work for keeping the bar moving.

Have a question of your own? Send it to questions@barbell-logic.com and it may be answered on a future episode.

Key takeaways

• Soreness is a normal response to new training, not a measure of a good workout.
• Judge progress by the bar, not by how sore you are the next day.
• The end of novice LP is a sensible time to reassess bodyweight goals.
• Heavy deadlifts are short, intense efforts, so rest between sets matters.

Q&A episodes like this one are a good way to hear how Barbell Logic coaches think through real problems that lifters run into. If one of the topics above matches what you’re dealing with, listen to that segment, then apply the advice to your own training. A good coach can help you sort out which changes make sense for you.

Want a coach to answer your questions and guide your training week to week? Learn more about Barbell Logic online strength coaching.