Izzy from PTW does a great job encompassing fatigue however still complex. Wondering if some one can better understand it, thanks in advanced
Fatigue percentage is a pretty simple concept for the most part, especially in the context of RPE. Say you do 3 sets at the same weight and reps. The first set was @7, and the last set is @8. Well you can look at an RPE chart and see that there is ~3% difference between a 7 and an 8, so you had 3% fatigue for that slot.
Fatigue percents were originally accompanied with time slots for each exercise and each fatigue percent has different outcomes, if just using rpe as a fatigue guide that’d be missing a piece of how measuring fatigue came about would’t you say?
You’re confusing fatigue percentages and fatigue sets. Neither RTS nor BBM use fatigue sets anymore, and haven’t for quite some time. Moreover, I’m not currently aware of any coaches that still program using them anymore. It’s long been agreed upon that keeping volume static and auto-regulating load exclusively works better, as volume is the primary driver of progress. Fatigue percentages also didn’t “come about” because of fatigue sets, it was actually the other way around. Fatigue percentage as a metric came about as a measurement of inter-set fatigue; it was/is used as a way to fill the need to quantify how much fatigue you’re accumulating between sets. Fatigue sets used in programming came after the fact and leveraged these percentages as a strategy to auto-regulate volume. And since fatigue sets are no longer used, I see no reason why they warrant any real discussion. Fatigue percentage is a useful metric though, you can definitely gain some useful insights from the data, so that does deserve discussion.
Yeah ok thanks, I’m not interested in fatigue sets rather Volume x Load x Time Between Sets. I’ve been asking the wrong questions sorry what i really wanted to know is Do we have a solid measurement of fatigue that includes rest periods… but I see now it’s irrelevant being volume is the driver of progress, thanks!
All 3 volume load and rest periods definitely have they’re part to play in the equation. But volume is the most important part. Really, so long as your average intensity is somewhere above 70% you’re good from an intensity standpoint. As for rest periods, logging fatigue percentages can be useful in finding a good rest period length that both saves you time and allows you to train with high volumes. Obviously the shorter rest periods you take and the more sets you do the higher your fatigue percentage will go, but exactly how high or low is individual. It can also be influenced by things like external stressors, sleep, nutrition, work capacity, how novel the stimulus is in the current workout, etc. Like most things in training, there’s a lot of grey area and a lot of individuality at play. HTH
Is the fatigue calculation in the 7 week Hypertrophy 4day template just way off or is it a different calculation than what is in the template bundle v1.0. Every week it’s like “Fatigue: 350%”. wtf?