High Frequency Work as Relative Beginner

Training
1

Been doing the Indigo Strength template for about a month, and really enjoy it, but wondering if it’s not allowing enough recovery for me. Tried asking CT, but since the Indigo project is older, he doesn’t like to discuss it over his newer stuff.

It basically has 5 days a week, 2 HFSW days, a back/arms focus, then 2 more HFSW days. On the HFSW days, I do non-maximal Squat, Bench, Dead work before starting the focus of that day (bench, squat, press, or dead). It’s working pretty well from what I can tell, but I notice that on the day after I have bench or press focus, my HFSW bench work is really sore. Same with squats or deads.

The program was designed to be run with I-3G, which I am not on, so perhaps that is why I’m getting the soreness. Still, I just want to make sure that I’m not negatively impacting my gains, recovery, etc. I’m eating ~2500-3000 and getting 8+ hrs sleep. Upped my intake of omega3 and glutamine as well.

Would I be better off just sticking with a 5/3/1 program, or is this training style acceptable? I really like the variety I get with the Indigo stuff, as well as the progression style used, but don’t want to risk injury or burnout.

2

When you say “sore”, what do you mean? Joints? Muscles? Are you sore before you start lifting, or does the soreness start once you begin lifting?

I was getting some exercise-onset muscle soreness in the past (my term). I was loose and everything before I started lifting, but the more I lifted, the stiffer and tighter I got. It turns out I hadn’t been getting enough potassium. Once I started supplementing with some potassium (I was already getting plenty of magnesium and calcium), that stopped happening.

May or may not be what you’re dealing with, but electrolytes can make a difference.

3

[quote]LoRez wrote:
When you say “sore”, what do you mean? Joints? Muscles? Are you sore before you start lifting, or does the soreness start once you begin lifting?

I was getting some exercise-onset muscle soreness in the past (my term). I was loose and everything before I started lifting, but the more I lifted, the stiffer and tighter I got. It turns out I hadn’t been getting enough potassium. Once I started supplementing with some potassium (I was already getting plenty of magnesium and calcium), that stopped happening.

May or may not be what you’re dealing with, but electrolytes can make a difference.

[/quote]

Oops, good call. Sorry, it was deep muscle soreness, specifically in pecs and glutes. And it’s usually a prolonged soreness that is “there” throughout the day, but exacerbated under load. That’s specifically what I was referring to in terms of recovery, anyway.

I’ve got some joint aches in my knees, but that’s pretty common for me, as I’ve had chronic injuries there. Squatting/DLing 4-5 times a week is a double-edged sword; keeps them loose, but can make them sore. Not AS concerned about that.

I drink ~6L of water a day, plus whatever I have at the gym. Sometimes I’ll sub in gatorade/sports drink, or mix in some of that Mio/squirty stuff. Hope that clears it up some.

4

Well… I’d try upping your potassium and magnesium intake and see what that does for you. Gatorade is probably not going to be enough.

Neither are particularly expensive, so if it doesn’t do anything (after a week or two), you can just stop taking them.

Of course, if that doesn’t do the trick, time to try something else.

5

I’m training 6x a week and I’m feeling fine. Better than fine, really. Whenever I squat fewer than three times a week, I start to get really sore after squatting.

Previously, I remember getting so sore after squatting that I found it difficult to fall asleep. Currently i’m pushing heavier weights for roughly the same volume, and I find sleep coming very easily. In fact, I’m sleepier than I normally am at night, which is a great thing =D

From what I can tell though, the Indigo Strength program has you doing more volume than I did. I generally stick with 3-5 reps and anywhere from 3-5 sets, depending on the weight, the lift I’m doing, and the rest time I chose to follow.

Since you’re not using Indigo 3-G, perhaps reduce the volume a bit? A lot of the programs that CT writes nowadays, and most programs written on this site for that matter, relies on the supplements from Biotest that is said to make recovery much easier. Since you’re not using said supplements, it stands to reason that you should be reducing volume since your recovery won’t be at the level that the authors expect it to be at.

6

I’ll try adding in those and see if it helps. Don’t get me wrong, I love being sore, just want to make sure I’m not setting myself up for issues down the road.

[quote]magick wrote:
I’m training 6x a week and I’m feeling fine. Better than fine, really. Whenever I squat fewer than three times a week, I start to get really sore after squatting.

Previously, I remember getting so sore after squatting that I found it difficult to fall asleep. Currently i’m pushing heavier weights for roughly the same volume, and I find sleep coming very easily. In fact, I’m sleepier than I normally am at night, which is a great thing =D

From what I can tell though, the Indigo Strength program has you doing more volume than I did. I generally stick with 3-5 reps and anywhere from 3-5 sets, depending on the weight, the lift I’m doing, and the rest time I chose to follow.

Since you’re not using Indigo 3-G, perhaps reduce the volume a bit? A lot of the programs that CT writes nowadays, and most programs written on this site for that matter, relies on the supplements from Biotest that is said to make recovery much easier. Since you’re not using said supplements, it stands to reason that you should be reducing volume since your recovery won’t be at the level that the authors expect it to be at.[/quote]

Thanks, I totally feel you on the sleep and the soreness. That’s part of why I hopped on the Indigo plan, and what I love about it. I feel looser and more in the groove squatting/deadlifting almost every day. My shoulders (prior injury) do kinda resent the pressing, but I’m doing multiple sets of facepulls and chins to balance out the pressing. And I’m DEFINITELY asleep like a baby at night haha.

That said, the Indigo programs as written, PLUS the extra pulling is indeed a lot of volume. And you’re def right about it being based around I-3G. I’ve been trying to “fake it” by taking BCAAs intraworkout and upping my omega 3’s, but it may be catching up to me.

By reducing volume, would it be better to drop some of the HFSW movement/volume? Or take it out of the “focus” volume of the day?

7

Experiment =D

I find lifting much more entertaining when I just set certain exercises as absolute necessity and experiment with set/rep ranges and rest times.

8

[quote]magick wrote:
Experiment =D

I find lifting much more entertaining when I just set certain exercises as absolute necessity and experiment with set/rep ranges and rest times.[/quote]

Totally agree, but I usually end up going down the rabbit hole a bit too far haha. Just trying to stay on track for a solid year before I start working in “wiggle room”.

That was part of why 5/3/1 was both good and bad for me before; it set forth a “do these or else!” list, and gave me some free play…but the free play started to take over and before long I had bastardized the template pretty bad. Chalk it up to being younger and impatient. Once I get more hours logged under the bar, I will defintely return to it. Variety is key!