I’ve been lifting about two months. Full lower body on tuesdays and fridays, and full upper body on mondays and thursdays. I haven’t been getting sore regularly for atleast a month, unless i add a new exercise. But last saturday (instead of friday because I was busy) when i was squatting i realized I should probably be going down a little farther. So to my suprise I was sore again over the weekend and into today (tuesday). I’m only still a little sore, only when i flex my hamstrings do i feel it. Should I just go ahead and lift anyway? I have tomorrow off before I resume into Thursday and Friday. I do 5 sets of Squats, 4 sets of lunges, 4 sets of deadlifts, 4 sets of leg curls, 4 sets of leg extensions, and 6 sets of calf raises. Would it be too much? I’m 15 if that means anything. Please give a good explanation too not just yes or no. I’ll go off of the best answer in the next hour. Thanks
First let me explain the soreness then we will cover routine basics.
DOMS(delayed onset muscle soreness) is an a common phenomena experienced a lot in training, especially in beginners and indeterminate trainees. It’s inflammation pretty much, but in a good way. It’s good because it indicates that the muscles are adapting(think cellular activity here).
Stress is accumulated(meaning it accumulates on top of previous stress(exercises)), adaptions in the body(skeletal, muscle, cardiovasular, etc) need time to adapt but not enough time to go back to baseline where adaption is lost.
When the stress is applied it takes time to recover, this is called recovery phase in sports science. The exercise actually drops you below performance(aka baseline) while recovery phase(going back up to base line) sets in. After recovery you go slightly above your baseline(your original starting point) as the adaption continues to super-compensate(another sports science term), this is were you training performance is fully adapted and ready for the next training session. This is basic programming in a nut shell.
Wikipedia has a good picture if you google supercompensation.
Things to note
1) beginners will need less time to recover than advance trainees. I suggest you allow no more than 48 hours between muscle groups.
2) As you advance recovery rates adapt as well. This means your body gets better at recovery
3) When you really advance you will need more time to adapt. This I assure you is not the case yet.
4) Remember stress is accumulated from ALL exercises – See below
Now this whole crap about hitting the muscle with different exercises is non-sense. There is a time and place for exercise addition to "supplement" training, and this is reserved for those who no longer adapt to the basic lifts(way up the chain). To go further needs more explanation in exercise theory which is outside this question and I leave you to a good exercise physiology textbook for that one.
Instead you need to accept that your leg training needs to consist of one "main lift" that you can judge performance on by weight(if strength is your goal which I assume it is). In sports science this is referred to as "progressive overloading" and I suggest you Google that to understand this concept.
You can supplement with deadlifts if you wish at your stage, because they really go good with squats by helping back strength. However, understand it will accumulate the total stress(sum of) in the legs and if you don’t watch out it can hinder recovery and screw up squats. I recommend 1 heavy dead lift a week.
Popular programs like Starting Strength(excellent book) recommends it alternate two days a week. I don’t know… Your choice. If you really serious you would pick up the book and do the routine there as it will save you time and actually get you progress. Plus it will teaches the movements in detail(it’s got a 500+ review on amazon for a reason after all and I for one think it’s well deserved). If you are too cheap to buy the book then Youtube the author: Mark Ripptoe and look at him demonstrating the squat to get an idea about how "deep" you should go.