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Strength & Conditioning Discussion You call that a deadlift? HA! Come in and share your woes, girly man.

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Old 03-01-2010, 03:30 PM   #1
Footjab

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DOMS & Hamstrings

This may be a ridiculous question but here it goes:

I seem to get nasty DOMS in my hamstrings (particularly after doing RDL's), but I don't suffer it anywhere else. After squats or deads I may feel tired, and maybe slightly sore the next day but it's minor, and definitely gone the next day. However after I do RDL's my hamstrings are wrecked for days. I last did them on Friday, and they are still tight as hell and sore. Is it particular to hamstrings (I know, ridiculous) or is it just mine are weaker then normal?

Thanks for any feedback.

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Old 03-01-2010, 03:55 PM   #2
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RDLs are more hamstring intensive.

Maybe your hammies are weak compared to everything else being used?

Either way, you'll get used to it.

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Old 03-01-2010, 03:58 PM   #3
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Thanks that's what I figured (the part about hams being weak). So obviously the best course of action is some focused hamstring work - just keep doing the RDL's.

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Old 03-01-2010, 04:00 PM   #4
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Quote:
Originally Posted by Footjab View Post
Thanks that's what I figured (the part about hams being weak). So obviously the best course of action is some focused hamstring work - just keep doing the RDL's.
Just do RDLs after you DL.

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Old 03-01-2010, 04:12 PM   #5
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Another basic n00b question; I'm on the SS program - so deads once a week. I'll add the assistance (RDL's) after, but at what rep/set scheme should it be done at. I mean I know what the differing schemes are good for (1-5 / 6-10 etc) but with assistance after heavy deads does it matter which one I choose? My guess is since I'm already focusing on strength (3x5) I should just replicate that with my assistance work?

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Old 03-01-2010, 04:53 PM   #6
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Quote:
Originally Posted by Footjab View Post
Another basic n00b question; I'm on the SS program - so deads once a week. I'll add the assistance (RDL's) after, but at what rep/set scheme should it be done at. I mean I know what the differing schemes are good for (1-5 / 6-10 etc) but with assistance after heavy deads does it matter which one I choose? My guess is since I'm already focusing on strength (3x5) I should just replicate that with my assistance work?
SS doesn't have RDL's in it... Assistance work is often done for higher reps though, I personally shoot for anywhere from 10-16 reps.

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Old 03-01-2010, 05:53 PM   #7
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My hamstrings are really strong and they're the only thing that gets really sore, and that's strictly from RDL's. Maybe because it's a really heavy "isolation" exercise?

I can squat, OHP, oly lift, and much more without being nearly as sore as I am when I do RDLs.

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Old 03-01-2010, 06:00 PM   #8
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RDLs en GMs make you very sore, its normal

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Old 03-01-2010, 07:22 PM   #9
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Ascendant once said something along the lines of a muscle that is being stretching more will be more sore, so if you have inflexible hamstrings you will find that they are more sore (I can't remember exactly how he put it). I find my hamstring are always a little sore and I have flexibility issues so that made sense to me.

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Old 03-02-2010, 07:40 AM   #10
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It's mostly the eccentric portion of a lift that causes DOMS. Regular DLs don't even necessarily have an eccentric, whereas RDLs have a very challenging one. So yes, RDLs = teh uber hamd0mz.

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