Adapting 2nd Gen Low Fatigue for a Second Run

Training Q&A [Moderated]
1

Hey Jordan, Austin,

I’m in the final weeks of the 2nd Gen Low Fatigue template (powerbuilding version) and have been thinking a lot about how to adapt and optimize the program for a second run to better fit my needs. But first, a big shoutout to you—this program has been incredibly fun and effective for me, even with over 10 years of lifting experience. I’ve tried countless approaches over the years, but this one stands out for its originality and the fresh ideas it introduces to me.

I’d love to hear your thoughts on my ideas for customization. While I feel like I’ve consumed almost all of your content (forum posts, articles, podcasts), putting these ideas into practice myself is always a challenge.

  1. Program Structure: I really like the methods and exercise selection in the powerbuilding version. To save time, I’ve often use supersets—though I’m not a fan of antagonist-agonist pairings in most cases. Instead, I prefer alternate peripheral supersets. Would there be any downsides to keeping the exercise selection (including sets, reps, and intensities) from the PB version but restructuring the program as a classic full-body version (similar to the Low Fatigue Strength template)?

  2. Volume Progression: The instructions and forum posts often suggest simply repeating a program if it worked well. However, I’m torn: Over the weeks, we aim to increase training stimulus, which usually means more volume for individual exercises or muscle groups. Shouldn’t the baseline for a new cycle ideally start higher than the first run? For example, shifting all prescribed volumes forward by a week or adding an extra set in the final week? Or is it actually beneficial to start with less volume again? If so, why?

  3. Cardio Considerations: The above thought applies even more to cardio, given that the upper limit for volume progression differs significantly from strength training. Honestly, it feels odd to drastically reduce cardio volume after week 12 and start over.

  4. Exercise Swaps: This point has been addressed before, but I’ll mention it briefly: A few exercises from the standard selection didn’t resonate with me for various reasons. I’d like to replace them with similar alternatives that better match my motivation.

Thanks a lot in advance,

Christof

1 Like
2

Christof,

Thanks for the feedback and kind words. Truly, thank you :slight_smile: I’m really happy to hear of your success with the program. Let’s see if we can make it work even better for you!

Regarding training structure, e.g. split and frequency, this is almost entirely personal preference. I have no issue with you moving things around. As a sort of central paradigm, if volume and quality of force production (as measured by load used and velocity loss) are maintained, any change in programming is fine. Good examples would be training split, training frequency, and rest periods.

I do not think increased training volume is necessary unless there’s good intel that the current training load is no longer driving a response. In most of our templates, the RT volume is quite high and training load is matched to new levels of fitness via weight selection. At some point, more volume will be necessary, but I wouldn’t do it preemptively with someone who has recently gotten great results on a particular program. I’d be more inclined to repeat it.

On the other hand, our conditioning programming is generally a lower proportion of training load due to our interests, demographics, and goals of the program. I do think conditioning, like resistance training, benefits from periodization. If you wanted to do more conditioning/prioritize conditioning, I’d adopt the conditioning programming from the general s/c program included in the download. If that’s not really a goal right now, I’d follow the powerbuilding conditioning programming to allocate adequate training resources to the resistance training.

Exercise selection is also mostly a personal preference thing, so I have no concerns with you swapping these around as you see fit.

1 Like
3

Thanks a lot for your insightful response!
Your perspective has definitely clarified my doubts and given me the confidence to move forward. I’m already excited to dive into the second round of the program with these tweaks in mind. Can’t wait to see how it goes!

And keep up the fantastic work with all your BBM content. It’s truly valuable and, in my opinion, stands out for its high level of professionalism.

1 Like
4

Thank you for the kind words :slight_smile: