Training intensity.

Training Q&A [Moderated]
1

Hi BBM team,

I have a question regarding training intensity for people training 3 days a week rather than four.

do you think intensity should be higher for someone who can only train 3 days a week rather than 4 ? Due to having more recovery time outside of lifting.

I am stuck a little in my own training due to time restraints I’m unable to increase frequency and am currently running your 3 day templates which I have done for at least 3 years with great success but I’m now at a point that my lifts are progressing at a much slower rate if at all and I feel I’m now at a point that I need to push my RPE up to force progress due to not being able to increase frequency.

I’ve started running strength 1 again but with increased RPE.

example

W2 D1 D2 D3 I’ve increase the the RPE for the 1@8 to 8.5-9 and kept the back down sets @8 - 8.5

I feel I’m never really going Into a session that fatigued so just thinking of ways of pushing the sessions a little harder as I can’t increase frequency.

Thanks.

2

No. I think that there is a range training intensity that drives the desired adaptation. Going higher than that yields more fatigue without more adaptation, in general. It would be better to do more volume per day, if appropriate for the individual, though I wouldn’t modify Strength I in your case.

It’s a good sign you don’t feel fatigued prior to each session. I wouldn’t want it the opposite way.

-J

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