23 hypertrophy training fatigue management

UNIVERSITY Hypertrophy Training Fatigue Management The Lesson Fatigue management Overview Fatigue Training Variables Assessing fatigue Volume Block Planning Deloading Introduction Weeks Autoregulating Volume, Load, rep targets, exercise Active Rests Missed Training and Training while Traveling Contest Prep Training Fatigue Management Training Stimulus produces positive adaptations but comes along with a production of fatigue Beginner: Training = High Stimulus and Low Fatigue Advanced: Increased Training= Moderate Stimulus and High Fatigue More advanced you get more stimulus is needed, but fatigue will accumulate faster Fatigue will limit performance and stall results, so it must be managed to continue progressing We must have short and long term management strategies Managing fatigue we can decrease injury risk, allow greater performance improvements and mental recuperation Fatigue Management Long term Volume Blocks Periodized Deloads Active Rests Short term Auto regulated Low Volume Sessions Autoregulated load/reps, exercise choice Autoregulated deloads Utilizing all these strategies we can make an individualized plan and build competency in self awareness and autonomy is training decisions Signs of High Fatigue Rate of Perceived Exertion/Stress Gym Performance Strength Decreased Muscle Pump Heart Rate Variability Training Motivation Mood Changes Appetite Suppression GI disruption Sleep Disruption Illness Injuries and Stiffness Loss of Libido and Menses Assessing Fatigue • • • • • • • • Perceived Recovery Scale 1-10 Sleep Quality 1-10 Log Book: Strength Decrease, Increase, Maintain? Life Stress 1-10 Aches and Pains Increase Y or N? Are you Motivated to train? Y or N Rate Hunger 1-10? Grip Strength Volume Block Periodization Training blocks (mesocycles) should vary volume block to block based on recovery capacity Offseason might have several 6-8 week blocks that get progressively harder or specialized for certain muscle groups each mesocycle We might have blocks with mini cuts, low PED levels, Pre contest phases were recovery is decreased Lower volume should be reactive in these situations rather than assumptive, but each block should take the previous block into consideration Deloads and Intro weeks help bridge the gap between these blocks *Periodization lay out will be covered next lecture Deload Explained 7-14 day period of reduced training stress to drop fatigue, heal injuries, and prepare for next training block Beginners/Early intermediates autoregulated/reactive deloads, access every 6-8 week block, implement regardless after 2-3 training blocks Intermediates/Advanced flexible preplanned, every 4-8 weeks block, planned but autoregulated as well if need sooner By end of deload you should feel fresh to train, mentally focused, and driven Caution! One week of reducing fatigue can allow expression of high amounts of strength while connective tissue may still be damaged Autoregulating the Deload Motivation to train and work decreased? Sleep quality decreased? Is there a decrease in load/reps? Are injuries or pain occurring? Yes to 0-1 questions: start next mesocycle Yes to 2+ questions deload *Yes to only injuries and pain take a week of high rep training, assess troublesome movements *adopted from Eric Helm’s Muscle and Strength Pyramid Book How to Deload How to Deload day span Reduce the number of work sets in ½ Use same Loads but 3-4 RIR If joint stress is high, Stay in a higher rep range at 3-4 RIR Introduce new exercises for the next training block One extra rest day at beginning of deload can be added Example: Push Day Normal day Bench press 300lb x 10 250lbs x 10 RIR 0-1 Push Day Deload Bench press 300lbsx7 RIR Active Rest When: Successive hard training blocks and need full on rest Post contest Post offseason Vacation How to: No formal training scheduled, train per your enjoyment Focus on recovery No direct resistance training required Duration: 7-10 days Inadvertently this will happen 1-2x per year due to travel or family matters, etc Do you have to take a week off from the gym? NO but this won’t hurt you either Low Volume Session A full deload is not needed but an acute moment to drop fatigue for that day When: Poor nights sleep food and hydration off High mental fatigue from stress or work PRS Score < How to: Cut set volume in 1/2 Keep loading and RIR same, or drop RIR if fatigue is really high that day If needing more than every couple weeks, decide if overall training volume is too high Extra Rest Day When: Previous day training was poor Walking with high fatigue/poor sleep All signs of poor session ahead No drive to perform a low volume/light session What to do: Take the day off! Resume your split after the off day An extra off day can be autoregulated strategy to extend training blocks and avoid deloading too soon Autoregulating Load/Reps What is it: Training in higher rep range targets for the day due to joints/tissues feeling beat up When: Joint pain Full deload is not needed yet PRS > How: Move target rep range up reps Keep same session volume and RIR target Normal day: Bench press Set 5-10 reps Set 15-20 reps Light session: Bench press Set 10-15 reps Set 15-20 reps Very Light session Bench press Set 15-20 reps Set 15-20 reps Autoregulating Exercises What is it Exercise rotation due to lack of recovery or high fatigue or lack of progress When to use it: Certain exercises causing excessive fatigue One day less recovered in certain target muscle One lift not progressing over several weeks Example: Lower back sore and fatigued from deadlifts on back day On leg day you sub out back squats for belt squats to reduce lumbar loading Trouble Shoot: Missed Training Sessions If you miss a session push your split back a day and pick it back up Or pick you split up where you left off To ”catch up” and put extra sessions back to back can rapidly drive up fatigue and effect later workouts Other option is a low volume session as a “catch up” Example: Split: Push, Pull, Legs, off day, repeat Missed session option 1: Push, pull, miss, legs, off, repeat Missed session option 2: Push, pull, miss, low volume legs, repeat Missed session option 3: Push, pull, miss, off, legs, off, repeat Trouble Shoot: Traveling and Training Traveling issues: Fatigue from flights (food, hydration, jet lag) New gyms and equipment Sleep alterations Schedule issues This all can lead to less recovery ability and subpar training What to do: Plan ahead Schedule hard training on non travel days Look up gyms, equipment and times open Pack food and some extra for just in case moments Same lifts execute without change, new lifts approach with cation Troubleshoot: Contest Prep Fatigue Contest prep is an inevitable rise in fatigue and decreased recovery ability Autoregulate load/reps/volume just like in any other phase This is no excuse to wuss out when times get tough You will be fighting to uphold load and reps at some point on prep Primary strategy: Low set volume as you need to maintenance levels Secondary strategy: Split training session volume into more frequent sessions Additional Strategy: Switch exercises to less fatiguing movements that require less stability Summary Fatigue management is necessary to continued progression Long term we base training volume on recovery capacity in that phase (offseason, prep, blast, cruise) Deloads can be reactive or preplanned when fatigue is too high and we need a full week of recovery Short term strategies within the training block such as extra rest days, low volume session, load/rep manipulation, exercise choices all can be used to keep training progressive  ... Missed Training and Training while Traveling Contest Prep Training Fatigue Management Training Stimulus produces positive adaptations but comes along with a production of fatigue Beginner: Training. ..The Lesson Fatigue management Overview Fatigue Training Variables Assessing fatigue Volume Block Planning Deloading Introduction Weeks Autoregulating... High Stimulus and Low Fatigue Advanced: Increased Training= Moderate Stimulus and High Fatigue More advanced you get more stimulus is needed, but fatigue will accumulate faster Fatigue will limit