this is a very general question, but how do you guys choose when to scale back or to continue pushing it? i know that in order to make gains, most of us will have to lift hard enough to develop some aches and pains and fatigue along the way. but how do you determine when the fatigue is too much and may lead to chronic aches and pains, as opposed to being able to tolerate some discomfrot and push through in order to continue to make gainzz?
i ask bc i always seem to push it too hard and then need to scale back so much that i end up in a similar place as if i would have just coasted the whole time instead of pushing it.
If I’m reading this right, you’re asking how do “we” pick up on the scent of when training is being pushed too hard and maybe it’s a good time to back it off or take a deload? A few interesting points that I expand upon more in the Low Fatigue Template’s eBook :
Reduced progress as evidenced by stagnant weight on the bar (at a given RPE, rep scheme, and technical standard) is probably not great as the sole criteria, as both too much and not enough stress can produce this outcome.
Soreness or pain on its own is probably not a great standalone criteria either, as pain, injury, and so on can happen even when gym stress levels are relatively low. It’s less likely in cases of familiar movements, but not out of the question given the preponderance of muscle pain, injury, etc. in people who don’t exercise (and didn’t have an acute trauma). I could go on to include a number of psychological factors including mood, motivation, enjoyment, and more. However, the point is that all of these things combined probably represent a decent litmus test for too much fatigue.
In other words, if you’re not making demonstrable progress every few weeks (at least), you’re quite sore (or have pain), and you’re not loving training that you’ve been doing for more than ~ 3 weeks…it’s probably too hard. As far as “what’s” too hard, it could be the volume, the average intensity, the proximity to failure, the exercise selection, or a combination of factors…and that’s just gym stuff! The extra-gym factors like life stress, sleep, nutrition, and so on can contribute as well.
That’s pretty much how I approach it. Hope this was helpful.