I’ve had pretty good success waving volume to help dump fatigue. I’ll be entering a deload week next week and here is what I do. It might work for you to help manage fatigue.
Week 1 - Deload - 1 set
Week 2 - 2 sets
Week 3 - 3 sets
Week 1- Deload - 1 set + more weight
For me its about 3 weeks of adding volume before I notice I’m not recovering between workouts/weekend. When that happens is a good time to deload then ramp volume again. I’ve also experimented with ramping both volume and intensity (say when I hit the top of a rep range) but learned not to do this as the ramping of the volume is more than enough progressive overload.
Reading my mind, Ralphie? I’ve dropped the heavy days back to 3 sets instead of 5 and I’m probably dropping the supplementary exercises RPE back to 7 from 8. I’ll add sets on the supp. exercises as I find I can ecover from them. Testing weeks I think I’d call them.
Boosted calories besides and am hitting the sack earlier.
And that’s all. Lower back is strengthening. Last time I did these it felt like it was bowing. This session I was able to hold position. Press feels like it needs a little more - JUST A LITTLE - more volume. Not getting it back over my head soon enough, so I was fighting for the last rep each set.
Short term, long-term and overall fatigue indices are looking good although one index says I’m recovering poorly. HRV between lying and standing was quite large today, so that might be why it claims that. I feel “gooder” as well with the left hip feeling almost normal and the right elbow tendinitis continuing to decrease.
I think the next few microcycles are going to go well.
Exactly… whats the point of grinding yourself into paste and burning out early? We are in the end game now friend. I’ll be Capt Merica and you can be Albino Panther and maybe @boyce79 can be Bulk. Dad bods assemble!
Trac trend analysis sez I should increase my training load, but I want to wait until I disperse a little more fatigue; get the fatigue red line under the recovery green line and then practice managed over-reaching after that.
I’m going to start breaking at the knees first and let the knees travel forward a bit more on squats. Did that last time, along with bracing properly and it went well. There’s muscle on the fronts of my thighs; I should use it.
Yesterday’s volume was good. I feel a little sore, along with the sensation of incipient growth…if that makes any sense.
At the end of the day lifting takes far more than it ever gives back. Why give lifting more attention than it needs? If you are exercising multiple times a week you are already doing more than 90% of what others are doing. Calorie counting works but long term it isn’t the best solution and can destroy your love of food. Maybe start off with what you want first?
Yeah if that’s the case might want to just count. When cutting I like using an app called Lose It its kinda like MyFitness pal. They both work great and they are free.