Hey everyone. I’m intermediate and follow a basic upper/lower template surrounding each of the main lifts:
Day 1: Bench 3x5, Row 3x5 + lighter hypertrophy work
Day 2: Squat 3x5 + lighter hypertrophy work
Day 4: Ohp 3x5, Pull up 3x5 + lighter hypertrophy work
Day 5: Deadlift 3x5 + lighter hypertrophy work
The issue is that going heavy 4 days a week like this starts to beat me up unless I deload. What are some strategies I could use to manage fatigue? Thanks!
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Results 1 to 8 of 8
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10-14-2021, 06:33 PM #1Registered User
- Join Date: Mar 2017
- Age: 33
- Posts: 234
- Rep Power: 370
How to manage fatigue without deloading?
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10-14-2021, 06:42 PM #2Registered User
- Join Date: Mar 2015
- Age: 58
- Posts: 5,055
- Rep Power: 17572
Eat more.Originally Posted by DogletDusk
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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10-14-2021, 06:44 PM #3Registered User
- Join Date: Mar 2015
- Age: 58
- Posts: 5,055
- Rep Power: 17572
Other than eating more, resting more works too.
Upper
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Upper
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Off"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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10-14-2021, 06:45 PM #4Registered User
- Join Date: Mar 2017
- Age: 33
- Posts: 234
- Rep Power: 370
I’m gaining at a steady rate of 2lbs a month and don’t want to risk extra fat gain by upping calories. Sleep and diet is on point too, but going heavy every session isnt agreeing with my joints and just feel like sh*t all the time unless I deload. Are there any training protocols I could use to manage fatigue/loading etc?Originally Posted by coachcalande
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10-14-2021, 06:46 PM #5Registered User
- Join Date: Mar 2015
- Age: 58
- Posts: 5,055
- Rep Power: 17572
Switch your 5s to 8s.Originally Posted by DogletDusk
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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10-15-2021, 02:00 AM #6Registered User
- Join Date: Mar 2017
- Age: 33
- Posts: 234
- Rep Power: 370
Thing is I don’t really want to give up low rep training entirely. Just thought maybe there’s a more intelligent way to set it up and still get the benefits of low rep training without getting beat upOriginally Posted by coachcalande
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10-15-2021, 02:45 AM #7Formerly grouchyjarhead
- Join Date: Aug 2019
- Posts: 1,699
- Rep Power: 46396
How much weight are you currently using at what bodyweight, and what is stagnating?Originally Posted by DogletDusk
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10-15-2021, 03:52 AM #8Registered User
- Join Date: Mar 2017
- Age: 33
- Posts: 234
- Rep Power: 370
I’m 185lbsOriginally Posted by GrouchyUSMC
Bench 240
Squat 315
Deadlift 370
Nothing is really stagnating per se, I just feel beat up going heavy 4 days a week, so wondering what protocols I should introduce
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