Read on Twitter
Fatigue management strategies
THREAD
THREAD
1. Rest days
Most effective training programs are going to have anywhere from 1-3 rest days per week.
Rest days are pretty self explanatory, in that they give the body a day to recover and prepare for another session of overloading training.
Most effective training programs are going to have anywhere from 1-3 rest days per week.
Rest days are pretty self explanatory, in that they give the body a day to recover and prepare for another session of overloading training.
Some soft tissue work and active recovery work such as walking can play huge dividends on these days.
I'm not a fan of dropping calories on rest days either. Maintain your calories to support adequate recovery.
I'm not a fan of dropping calories on rest days either. Maintain your calories to support adequate recovery.
2. Deloads
After anywhere from 3-6 weeks of overloading training a deload week should be implemented.
This is a week-long period of reduced volume and intensity on all lifts to allow the nervous system, chemical messengers and micro tears to tissues to recover properly.
After anywhere from 3-6 weeks of overloading training a deload week should be implemented.
This is a week-long period of reduced volume and intensity on all lifts to allow the nervous system, chemical messengers and micro tears to tissues to recover properly.
The number one priority of a deload is to decay the accumulated fatigue from the previous mesocycle of training whilst maintaining some technical proficiency.
DO NOT do any sort of overloading training on a deload or introduce new exercises which causes a rise in fatigue.
DO NOT do any sort of overloading training on a deload or introduce new exercises which causes a rise in fatigue.
3. Active rest periods
After several months to a year of hard training, sometimes deload weeks aren't enough for serious lifters.
Roughly once a year a lifter may take 2 whole weeks and not participate in any overloading training to let everything heal completely.
After several months to a year of hard training, sometimes deload weeks aren't enough for serious lifters.
Roughly once a year a lifter may take 2 whole weeks and not participate in any overloading training to let everything heal completely.
Not only is this great for letting the nervous system and tissues, particularly joints fully recover, it serves as a full psychological reset.
After two weeks, lifters will be climbing the walls ready to train. There's no better way to start a new macrocycle!
After two weeks, lifters will be climbing the walls ready to train. There's no better way to start a new macrocycle!
4. Calorie intake
The more calories you eat = more raw materials your body has to recover from hard training.
If you're in a surplus/maintenance, your fatigue management will be superior and you'll have a lot more productive sessions.
The more calories you eat = more raw materials your body has to recover from hard training.
If you're in a surplus/maintenance, your fatigue management will be superior and you'll have a lot more productive sessions.
However, being in a deficit will have a negative impact on your fatigue levels, which is to be expected.
This doesn't mean you train like a sissy, in fact it's the opposite. Train as hard as you normally would but you may need to slightly drop volume. Auto-regulation is key.
This doesn't mean you train like a sissy, in fact it's the opposite. Train as hard as you normally would but you may need to slightly drop volume. Auto-regulation is key.
5. Proper programming
Not every session are you gonna feel your best. That is fine and is to be expected with hard training as fatigue rises.
But if we can structure our program to feel best on the days we need it the most, that's the way forward.
Not every session are you gonna feel your best. That is fine and is to be expected with hard training as fatigue rises.
But if we can structure our program to feel best on the days we need it the most, that's the way forward.
Using rest days the day before big training days can be huge.
Manipulating volume/intensity of the lifts throughout the week and using variations that force you to use lighter loads yet elicit a high stimulus is a great method to keep fatigue in check.
Manipulating volume/intensity of the lifts throughout the week and using variations that force you to use lighter loads yet elicit a high stimulus is a great method to keep fatigue in check.
6. Sleep
Last but not least, sleep. If your sleep goes to shit consistently, your training and recovery will suffer.
Obviously every now and then a poor night's sleep will happen, that's fine. But don't make it a habit.
Last but not least, sleep. If your sleep goes to shit consistently, your training and recovery will suffer.
Obviously every now and then a poor night's sleep will happen, that's fine. But don't make it a habit.
Aiming for 7-9 hours a night consistently will pay dividends to your performance and physique.
Get off Netflix and get them much needed z’s in. Or watch your training take a turn for the worse!
Get off Netflix and get them much needed z’s in. Or watch your training take a turn for the worse!
If you're genuinely serious about your training results, you'd better become serious about your recovery practices as well.
Don't be the dickhead who thinks you can train balls to the wall, year round.
Because you can't. Simple!
Don't be the dickhead who thinks you can train balls to the wall, year round.
Because you can't. Simple!
If you're interested in all the strategies I used to get lean
Take a look below
https://fluffytoripped.carrd.co/
Take a look below
https://fluffytoripped.carrd.co/
