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Prolonged fatique in chest, what am i doing wrong

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  • Prolonged fatique in chest, what am i doing wrong

    Sup people. I have a question (this is my first post by the way). I'm currently peaking towards a bench press single (hopefully PR) somewhere this month or early January, but i have some stubborn fatique partially in my chest, it feels just like soreness from training but it's located only partially in both pecs (just under my armpit towards my front deltoids). I rest between 5-7 days (try to train as frequent as possible). I almost had 2 weeks of rest and still had a bit of soreness, but i trained anyway. I did a set of 4 and back-off sets (also 4) at a reasonable RPE. But, there's still soreness. Is this just because i trained quite hard for the last few months (almost took no deloads) and as a result fatique has built up? Do i rest until it's gone? And if it has no effect on training performance, do i just continue? Btw, it's not if it's a lot of soreness, it's local and minor but it doesn't seem to go away.

  • #2
    How often do you bench/train chest per week?

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    • Ryannotstronk
      Ryannotstronk commented
      Editing a comment
      Last few months 2 times per week but now one time per week. I'm 100% sure i eat enough so recovery is not where i'm lacking.

  • #3
    What does your bench volume look like? Competition lift and accessories?

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    • #4
      Originally posted by Ryannotstronk View Post
      I'm currently peaking towards a bench press single (hopefully PR) somewhere this month or early January, but i have some stubborn fatique partially in my chest, it feels just like soreness from training
      Originally posted by Ryannotstronk View Post
      I almost had 2 weeks of rest and still had a bit of soreness, but i trained anyway. I did a set of 4 and back-off sets (also 4) at a reasonable RPE. But, there's still soreness. Is this just because i trained quite hard for the last few months (almost took no deloads) and as a result fatique has built up? Do i rest until it's gone? And if it has no effect on training performance, do i just continue? Btw, it's not if it's a lot of soreness, it's local and minor but it doesn't seem to go away.
      I wouldn't think muscle soreness and fatigue are correlated with each other. They are fundamentally two different things.

      If it doesn't have an effect on performance then it's not fatigue, and you could just continue training.

      However if it is affecting your training performance significantly, then maybe you could try to decrease the training volume for a week or so.
      Last edited by JMF123; 12-06-2020, 02:38 PM.

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      • JPP
        JPP commented
        Editing a comment
        I agree with this.

        You could feeling sore because you're only benching once a week now.

        It could be that you need to lower the RPE.

        Train more frequently again with a lighter day. Even if it's just spreading your current volume out between two sessions to start with.

    • #5
      Thanks for the tips guys! I lowered the volume yesterday and only did 3x3 with RPE 8. I'm probably going to do a light session in a few days to increase frequency again. It feels like muscle soreness but it doesn't have a great effect on performance (just a little). My workouts look like this: one top set of 1/2/3/4/5/6 at RPE 8-9, 3-5 back-off sets at RPE 8. Accessoires are tricep extensions, OHP, close grip bench, larsen press. But try to avoid those if fatique is inhibiting performance during the session.
      Last edited by Ryannotstronk; 12-07-2020, 11:13 AM.

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      • #6
        Originally posted by Ryannotstronk View Post
        Thanks for the tips guys! I lowered the volume yesterday and only did 3x3 with RPE 8. I'm probably going to do a light session in a few days to increase frequency again. It feels like muscle soreness but it doesn't have a great effect on performance (just a little). My workouts look like this: one top set of 1/2/3/4/5/6 at RPE 8-9, 3-5 back-off sets at RPE 8. Accessoires are tricep extensions, OHP, close grip bench, larsen press. But try to avoid those if fatique is inhibiting performance during the session.
        I definitely think spreading your volume out throughout the week will help you feel less sore and probably help you lift a bit more on the accessories. Just be mindful of RPE and even if you need to drop the back off sets to an RPE 7 for a bit (I've done this on Deadlift).

        Best of luck mate! Hope it works out.

        Comment


        • Ryannotstronk
          Ryannotstronk commented
          Editing a comment
          Thanks man! Next session i might do some sets tng with a moderate to low weight <RPE 8. Best of luck to you aswell.
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