Ive gotten a bit detrained in the last months, thinking forward I need to think carefully about recovery and fatigue in the next quarter.
Do you experience different fatigue and recovery when moving between e.g. 4- 8 reps in every set for Squats, deadlifts and other heavy compound lifts (im looking at you 12 reps of RDL…)
C
Hey C,
In my opinion…
Fatigue and recovery are more about overall program density, overall training load, whatever you want to call it.
I think just looking at ‘reps per set’ is way too zoomed-in.
If you think 12 reps (per set) makes you fatigued…what if you just did 1 set of 12 at 60%, and then didn’t lift again for 3 days? That’s not fatiguing at all.
If you think 4 reps (per set) is “less fatiguing”…what if you did 10 sets of 4 at 85% on 3 compound lifts in 1 day, and then did it again the next day, and the next. Extraordinarily fatiguing and not sustainable. You’re downtown in Overtraining City.
If you’re detrained and starting to train again, just start a little on the light side, and build up over time. You’ll be back to where you were in no time flat. Easier said than done, as if you’re like me, patience ebbs and flows. But if you can be patient, you’ll be back to where you were before you know it.
@Brian_Waligura thx for the reply. Im going in that direction
Ive had time to rethink my training, returned to HT 1 this week and programmed it into the app Im using ,Strengthlog, waiting on you BBM for the Android :-)
It felt fine doing sets of 8 in the squat. Going forward I´m aiming at rather undershooting than overshooting RPE and when possible take 3 minutes of rest.
( I really hate the resting between sets since I train during the workday or in the morning)