Potential Low Fatigue Template Modifications

Training Q&A [Moderated]
1

Hello

I have recently gotten back into more serious and scheduled resistance training. In the past 6 months I have taken up some extra athletic activities, which, coupled with my barbell training, drained me (for lack of a better term). I found that whatever program I tried following did not work for me and interfered with my other ventures.

However, i have over time gotten more used to this added stress and gotten better at scheduling these extra activities (bjj and middle distance running). I am looking to try to low fatigue template (4 day med isf) as I really like the program layout and rep schemes. However since at around week 9 the program introduces singles, I was wondering what would be the best way to modify the program so I can keep doing mostly sets of 4-6.

Now, to be honest, I dont mind doing singles. I actually always loved them before when I was only focusing on powerlifting, however it is most likely not the most productive thing for me, given that my maim goal for this year is to be stronger while grappling. So if at that point I want to change cut them from the program, I am not sure exactly how to do that.

Thank you

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2

Atox,

I think that instead of using singles as your top set in that program, I’d use sets of 3 in this context. I think that should work quite well, though admittedly still biased towards maximal strength compared to a program where strength endurance and strength stamina are selected for. Still, for this template, I think that would be the move. Perhaps in the very near future there will be something available from us that suits this application… :wink:

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3

Wow thanks for the super fast answer. Yeah triples sound like a great idea for me at that point.
Would the RPE of the triple as opposed to the single stay the same? Or would it be a good idea to increase the RPE by a point to account for the lower intensity? Or increase the followup sets because of the same reason?

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4

Yea, I would keep the RPE of the triple and the back-off sets the exact same and just change the rep scheme from “1” to “3”.

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5

Thanks again!

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