Whether to run 3 days or 4 days for Low Fatigue template

Training Q&A [Moderated]
1

Thank god low fatigue template came out

But I wonder whether to run 3 days or 4 days.

I’ve run Bridge, Strength I, II, PB I, II, Hypertrophy II for 2~3 years, while swimming 3 - 4 days a week( I don’t compete powerlifting)

I remember The Bridge felt really good my condition(mood) would sour most days. When lifting numbers wouldn’t go up, I had to change to 4 day templates from 3 day’s. It went ok made some progress but never felt great on my low back.

Provided I’ve already been running 4 days many times, would 3 day low fatigue still make progress? Or better off with 4 day low fatigue template?

Training time is not a concern for me. It would just be if 3 day lifting + 4 day swimming or 4 day lifting + 3 day swimming.

Thanks

2

I would expect both templates to improve your strength and would pick the template that best suits your schedule. If you’re good with running 3 days per week, I’d start with that and graduate to the 4-day one afterwards pending results.

1 Like
3

One more question about @8 top sets.

I tend to skip @6, @7 warm-up sets for the top @8 sets because I know which weight would be @8 from the last workout and warming up sets.

It looks like,
60kg x 5@5
and immediately
85kg x 5@8.(workout set)

But do you expect top @8 sets to follow @6, @7 sets for volumn? Or as long as we hit top @8 sets, how warm-up sets to be done doesn’t matter?

Should it be,
60kg x 5@5
75kg x 5@6 or 7
85kg x 5@8(workout set)

Thanks

4

I think the latter gives you more information about what the top set should be, as this information adds to your data from previous performances