View Full Version : How to program fatigue into a program?

02-27-2016, 01:08 PM
I've read some things on RPE and load drops and I was wondering how do you implement this into a program? How much fatigue should you accumulate per week/month? Does it vary between each lift?

Also, if I were to do a high frequency phase, should my frequency be closer to 3% than say 5%?

03-02-2016, 06:17 PM
Mike recommends starting at 5% per slot, 30% total per week/per movement pattern. Check out the general intermediate program for a thorough example.

03-11-2016, 07:30 PM
I know that this is a general guideline but I find that when reducing the lift frequency to 2-3 slots per week would result in having a 10-15% fatigue per lift. It can take an awful long time to reach the prescribed number of sets, and most times you will not be recovered for the next session. I think a better way of going about this is to track your tonnage. You should get a good idea of how much total volume your body can recover from for that particular lift.

03-23-2016, 03:56 PM
If your rest periods are the the recommended 3-5 minutes it wont take very long.