How sore should I be when training with barbells?

Initially is the short answer. The longer answer is a bit nuanced. We find that our clients following a linear strength barbell progression may be sore in the initially, but the soreness goes way after the first week or two.

Now let me explain in more detail. When I say “sore”, I mean you’ve worked out so hard that you now have DOMS, or Delayed Onset Muscle Soreness. DOMS is caused by an eccentric contraction of muscles (i.e. the muscle in “lengthening”).

The great thing about the 4 primary lifts, is that they are PRIMARILY using either isometric, or concentric contractions which don’t cause DOMS. You feel fatigue after training barbells, but you generally don’t feel

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