Session length on the low fatigue template

Hello,

I’m currently finishing up the first phase of the 3-day low fatigue template. Each session is taking a bit more than 2 hours with the Supplemental exercises when taking around 4 minutes rests. Does that sound normal or should they be taking less time.

Thanks.

There is no “normal” session length; it depends on a variety of factors like an individual’s absolute strength, inter-set recovery capacity, and equipment.

If you would like for these sessions to take less time, you could take fewer warm-ups, shorten the rest intervals between the lighter back-off sets, and/or super-set exercises if your equipment/gym setup allows.

Thanks for the suggestions.
Is there a session length that starts to become problematic in terms of cortisol buildup or some other stress accumulation?

Thanks.

This should not be a consideration or source of concern.

Similar to the super set idea, one thing I do when pressed for time is warm up for my next exercise during the rest period for my current exercise. For example, if I am currently benching and my next exercise is Sumo deadlift, I will do the warm ups for the Sumo during my bench press rest periods. Especially the earlier warms ups are light enough to not interfere with the bench performance.

Hi, I am also running the low fatigue template and i was thinking of doing things like myo-reps/EMOM for the third and fourth lifts of the day to save some time. I was just wondering how to use those training styles while keeping volume and intensity similar. For example, if we have dumbbell rows for 3 sets of 8-12 reps @ RPE 7, how would you recommend changing that to myo-reps?

One Myo-rep set (i.e., one activation set, followed by the back-off sets as described here) would be a fine place to start and assess your response.

@d234 are you running the LISF or MISF. I am running the MISF and think the LISF would allow for shorter rest periods. Just an idea but haven’t validated it yet by actually running the program. Will do so after this round of MISF.