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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10-14-2021, 06:33 PM #1
How to manage fatigue without deloading?
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10-14-2021, 06:42 PM #2"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 #3
Other than eating more, resting more works too.
Upper
Off
Lower
Off
Upper
Off
Lower
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 #4
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?
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10-14-2021, 06:46 PM #5"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 #6
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10-15-2021, 02:45 AM #7
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10-15-2021, 03:52 AM #8
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