I was going to do 5/3/1 but then I discovered that it's only for advanced guys and I don't need deload weeks yet. I didn't even realize beginners have to train differently than advanced guys until just recently. So I'm looking at doing StrongLifts I guess, because it looks easy to implement, or I might use JasonDB's 5x5 for novices.
I'm confused about the length of the recovery periods though. Up until now, I've been relying on soreness to tell me when my body is ready for another training session. Using that as a guide, I was only in the gym either once a week for all-body, or twice a week for either upper or lower body, alternating. The DOMS would last about 5 days, I suppose, every single week, and by the time a week had passed, I was no longer sore and I was feeling ready to hit it hard again.
If I get DOMS like that now, does that mean I should train anyway? I'm looking at the weekly routine for SL 5x5, and also JasonDB's 5x5 for novice lifters, here: forum.bodybuilding.com/showthread.php?t=148036063. In SL, squats have only 1 recovery day, except on weekends, while the other exercises (bench, row, press, and deadlift) all get 3 days of recovery, and 2 on weekends.
What's the reasoning behind this? And again, what do I do if I'm on squats one day but my DOMS are too severe?
Or is the logic that the row is similar enough to the deadlift that alternating them is only a shift in the emphasis of certain muscle groups? Why not do rows and deadlifts on every training day like we do with squats?
Thread: Recovery Period vs DOMS