Running the 3 day per week hypertrophy template makes my legs (mostly hamstrings) quite sore after squatting (DOMS). I’ve run this template before and it’s happened. I’ve also run The Bridge and 12-week strength and don’t get nearly the same level of DOMS. Any suggestions for preventing or minimizing this? I thought maybe adding a squat session during the week might help by keeping me exposed to the lift. Not sure though.
Functioning as designed, carry on. The only way to minimize DOMS is to keep exposing yourself to the stress and let the repeated bout effect do it’s thing. Myo-reps is a novel stimulus, so it will make you sore, but since it’s novel it will also trigger gainzZz.
If your hamstrings are getting sore from squatting it maby a form issue also. Anthropometry aside, I would have thought you’d have to be ‘good morning - ing’ your squats to load the hamstrings hard enough in the eccentric portion to cause appreciable soreness.
I know the RDLs on Wednesday and the deads on Friday certainly have me knowing where my hammies were by the weekend.
At any rate, I doubt also that the program was designed to elicit DOMS specifically at any point, that would be to easy (6 x 8 @ 9 x 3-0-3 squats anybody?) And its not exactly desirable in the long term.
Not necessarily true. With low bar squatting my hamstrings are the only place I ever get sore. While it could be form related, it doesn’t have to be, and nothing is odd about a low bar squat causing hamstring soreness. It very well can just be his unique anthropometry (as it is for me), so I wouldn’t think too much into the fact that his hamstrings get sore from low bar. If it were high bar something would definitely be strange, but for low bar I don’t think it indicates anything in and of itself.
And yes I agree RDL’s are the devil. I am currently doing RDL’s 6x8 on the same day I also do 6x6 rack pulls. Needless to say, the next day is always an… adventure, hahaha.
A high(er) volume low bar squat session usually leaves me with some gnarly hamstring doms. If you’re coming off of the 12wk templates, you’re probably just a little detrained and sensitive to volume (which is good!). Everyone is different, but I find I sensitize/detrain to squat volume pretty fast, even just after a short peaking phase. Out of curiosity - what were you doing before this template? You say this happened last time you ran the template too - did it improve week to week?
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I know what you’re saying about good morning potentially being an issue. In fact I’m very aware of my knees (at least I try to be) during the ascent and keeping them in place. I used to have a tendency to let them shoot backwards, leading to the good morning. That being said, it’s possible that some reps may have gotten away from me and were a bit like a good morning, but not to the point that it was happening on each one.
I do think it’s attributed more so to the higher volume. Running the 12-week strength, I rarely got sore, and never in the hamstrings. I ran the 12-week just before this. And I rand the same 7-week before that. And that time I had the same issue with hamstring soreness. To answer the question, the DOMS never really stopped happening with the higher volumes weeks. With this go round of the 7-week, I was planning to repeat week 3 (the last higher volume week) while it still ‘worked’ in an effort to continue progressing and adjust to the higher volume.
The last time I ran a straight percentage base program, I found this to be the case at times as I tend to sink deeper at the onset of getting stapled rather than cut the rep short. Inevitably I wind up on my toes and an ugly rep ensues.