Hi, coach!
Tried to search this one up, it seems all threads regarding repeating a week indicate repeating one during a developmental block, when things are going well and there are still shown markers of improvement.
Second run of Hypertrophy II, and at the end of week 6 (low stress week), and things generally aren’t going well. This happened last time I ran it where I regressed the final 5 weeks even after the low stress week and switching movements per the template. I still have aches/pains, general doms, and I’m psychologically not into lifting (happened at end of devlopment blocks of PB II and 12 week Press, if that means anything), and the last two days, I’ve had to deal with circumstances where I ate sub-1000 calories (mostly all protein shakes) and sporadic sleep.
I’m not overtraining by any means. I understand that people place way too much importance in fatigue management, but would it be harmful if I repeat week 6/low stress week? Would that extra low-volume week desensitize me too much from the increased volume of the final 4 weeks?
I certainly feel like I can use it. However, I know the templates are carefully crafted for a reason, so if the point is for me to carry on with this fatigue/ not have it dissapate fully, then I will carry on! Or alternatively, if you suggest other method, like continue with week 7/increased volume, but lower all RPE’s by one point, I’ll do that too!
Thank you for reading
It would not be harmful to repeat the low stress week if you need it.
It sounds like you have observed some important aspects of your own individual response to the template. Should you choose to run it again, I would recommend making modifications based on what you’ve observed so far, in order to mitigate those trends in the final stages of the program, while also working on the sleep and nutrition habits along the way.
Thanks for the response coach!
Indeed, the nutrition and sleep habits need to be and will be addressed as I go on my lifting journey. In short, (I know this is getting into consult territory so please be as general as you feel appropriate), what sort of modifications would you recommend? Lowering rpe’s, lowering by one set, switching to three day templates (which is a way to cut volume)?
Thanks again
Unfortunately any suggestion I make for you would be a completely uneducated guess that is no better than yours, since I do not have enough information about your training history and data from your attempts at the template. You could certainly try any of those things, or if you’d like to get a more informed opinion, you could probably get some thoughts via our form check service, where one of our coaches will take a look at things and can provide you with some programming suggestions as well.
Ok thanks a bunch! That makes a lot of sense, and I appreciate the honesty rather than prescribing me some general advice that would be a shot in the dark, I appreciate it coach!