If you are experiencing a lot of lower back soreness from your deadlifts but you are uncertain whether it may be inappropriate or even “too sore,” well, the very fact that you are worried is usually a signal to be careful. I worry because sometimes I can't lift more than 3x a week because of this. It is pretty taxing, physically and mentally, to be sure. I usually DO program my heavy, full ROM pull day for the first day of my "weekend" and take the next day as a rest day. The only way i can describe it is like having a hangover! Why it takes days to recover after a heavy squat or deadlift workout? For example, if you train heavy one day and feel fatigued for a day or two after, more than likely, it’s a combination of factors, and it’s not just CNS fatigue or peripheral fatigue. However, the day after, i just feel like crap, can't do any form of exercising properly and sometimes even my sleep is not as good as it normally is. 08-24-2012, 03:34 AM #7. Use lower back stretches and foam rolling to help stretch out sore muscles from deadlifts. They had trained men perform 8 sets of 2 reps at 95% of 1RM with 5 minutes of rest in between sets in the squat and deadlift on separate occasions. ... Barnes et al. The answer to your question is really more complicated than good or bad though. You thrashed your legs in the gym, and usually a grueling leg workout includes at least one of two famed compound exercises: the back squat and the deadlift. It depends on the rest of your routine. So what else are you doing when you go into the gym? StrongLiftMyBalls. I don’t think this was a factor on the day in question, though. Any ideas what could be causing this and how to prevent it? For example, this week I hit snatch grip deadlifts yesterday, rack pulls on Tuesday, and heavy deadlifts from the floor on Sunday. Eating around 3,000 calories a day, P/F/C 220/80/350, but more when I can manage, running a four-day split, resting around six minutes between sets on volume day but much more before top sets of deadlifts, sometimes fifteen minutes if … Same happens after heavy back + deadlift day. With deadlifts we are quite literally capable of frying our nerves. DOMS tends to come on heaviest on the third day after training but may come as early as the next day. (2017) directly studied the claim that deadlifts cause more CNS fatigue than squats. Hi Coach, All, I have noticed that the day after a heavy squat or heavy deadlift day, I normally feel pretty aweful, a combination of tired, lethargic and with a headache. So unless you're pulling like a wimp, you are going to have CNS fatigue from high frequency, which is going to affect the weights you can move. Stay hydrated and try heat or cold therapy to further soothe muscles. Okay, you know it happens, but here’s WHY you’re freaking starving the day after a badass leg workout! View Profile View Forum Posts Member Join Date Apr 2012 Location London, UK Posts 1,511. I dont even train legs when not enough days to recover, I just do upper body monday and back friday 06-22-2012, 08:51 AM #8 The deadlift engages so much muscle mass that it is rather taxing on the CNS. CNS fatigue happens from engaging too many muscles too heavy for too long, such as in a good old deadlift. If you're suggesting doing deadlifts as an accessory work after benching, and you're deadlifting heavy on another day, I'd say that's OK, but there's probably better accessory exercises for upper back for benching. I know about CNS fatigue, but shouldnt my body be used to this kind of workout by now ? I'm just going to assume you don't walk into a gym, do 1 set of 5 reps deadlifts and leave right? 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