Session length on the low fatigue template

[d234]

Hello,

I'm currently finishing up the first phase of the 3-day low fatigue template. Each session is taking a bit more than 2 hours with the Supplemental exercises when taking around 4 minutes rests. Does that sound normal or should they be taking less time.

Thanks.

[Austin Baraki]

There is no "normal" session length; it depends on a variety of factors like an individual's absolute strength, inter-set recovery capacity, and equipment.

If you would like for these sessions to take less time, you could take fewer warm-ups, shorten the rest intervals between the lighter back-off sets, and/or super-set exercises if your equipment/gym setup allows.

[alwinhuynh]

Out of curiosity Austin, how long are your training sessions on average when you're not pinched for time?

[Austin Baraki]

Probably range from 60-90 min

[d234]

There is no "normal" session length; it depends on a variety of factors like an individual's absolute strength, inter-set recovery capacity, and equipment.

If you would like for these sessions to take less time, you could take fewer warm-ups, shorten the rest intervals between the lighter back-off sets, and/or super-set exercises if your equipment/gym setup allows.

Thanks for the suggestions.
Is there a session length that starts to become problematic in terms of cortisol buildup or some other stress accumulation?

Thanks.

[Austin Baraki]

Thanks for the suggestions.
Is there a session length that starts to become problematic in terms of cortisol buildup or some other stress accumulation?

Thanks.

This should not be a consideration or source of concern.

[Sjbiss]

There is no "normal" session length; it depends on a variety of factors like an individual's absolute strength, inter-set recovery capacity, and equipment.

If you would like for these sessions to take less time, you could take fewer warm-ups, shorten the rest intervals between the lighter back-off sets, and/or super-set exercises if your equipment/gym setup allows.

Similar to the super set idea, one thing I do when pressed for time is warm up for my next exercise during the rest period for my current exercise. For example, if I am currently benching and my next exercise is Sumo deadlift, I will do the warm ups for the Sumo during my bench press rest periods. Especially the earlier warms ups are light enough to not interfere with the bench performance.

[bowel movement]

Hi, I am also running the low fatigue template and i was thinking of doing things like myo-reps/EMOM for the third and fourth lifts of the day to save some time. I was just wondering how to use those training styles while keeping volume and intensity similar. For example, if we have dumbbell rows for 3 sets of 8-12 reps @ RPE 7, how would you recommend changing that to myo-reps?

[Austin Baraki]

Hi, I am also running the low fatigue template and i was thinking of doing things like myo-reps/EMOM for the third and fourth lifts of the day to save some time. I was just wondering how to use those training styles while keeping volume and intensity similar. For example, if we have dumbbell rows for 3 sets of 8-12 reps @ RPE 7, how would you recommend changing that to myo-reps?

One Myo-rep set (i.e., one activation set, followed by the back-off sets as described here) would be a fine place to start and assess your response.

[bowel movement]

Thank you!