Fatigue Fatigue Fatigue

When you’re training accordingly and pushing your limits as you should (working close to and eventually slightly over your maximal recoverable volume), fatigue amasses quickly if your volume/training goes unchecked or not tracked.

It’s true some people don’t track and simply go by feel but these are also the people who end up burning out and often times getting injured. On the other side of that scale there are people who go by feel and never train hard enough to create a significant enough metabolic disturbance to induce adaptation.

However, if you’ve trained hard enough in the past you will know that feeling when you’ve been making steady progress and all of a sudden ‘wham!’ you take a step backwards (this is you bodies way of telling you that you’ve reached or are dam close to your limit. For now). This is then the ideal time to deload the volume and intensity a touch to allow some of that much needed recovery.

There are several reasons for fatigue amassing as quickly as it does, volume is the main factor, however sleep, nutrition, training protocols and stress levels also play a part too. It’s worth noting that in terms of people who seem to keep going and break the rules, now they are either genetic freak beasts or on PEDS. You will also get the other extreme where some will train perhaps twice per week for 2 weeks and become incredibly fatigued because they are the unlucky ones who got the dregs of the gene-pool. Remember that for the rest of us mere mortals we often fall in the middle of the bell-curve and not each end of the extremes.

Now there are certain guidelines that people recommend to optimise recovery and manage fatigue, here is a brief list:

– 6-8 hours quality sleep (in bed and asleep by 10pm in a perfect world)
– Higher carbs, sometimes as high as 50% for some people.
– Multivitamin supplementation to help any deficiencies.
– Pre-workout meal 1-1 protein to carb ratio. Intra-workout 1-1or2 protein to carb ratio. Post-workout 1-3or4 protein to carb ratio.
– Meditation – 60 min each day (6x10min slots, 3×20 min etc). This will help manage the testosterone to cortisol ratio.
– Volume Management – 3 week accumulation of volume, 1 week deload.
– Lift variation cycling – the stress imposed fomr each lift individually.
– Load (intensity – potentiation/peaking) cycling – heavy, medium,light days.

http://www.sciencedirect.com/science/article/pii/S2095254615000678

^^ This will make an interesting read for those who want to know more behind it all (I just hopped on google and found somthing that basically backed up my points, as everyone does, lol).

In short you will want to keep your calories at maintenance or in a surplus ideally (if you’re on a cut then you need to be even more mindful of total volume, intensity, T-C ratio etc), while monitoring the progressively increasing volume/intensity, exercise choice and planning in ‘light’ days and full deloads.

Are you keeping an eye on what you’re doing?

If you are and you’re still fatigued what part of that small list above is missing, or perhaps it’s something else…

Advertisements

Leave a comment

Filed under Fitness, Nutrition & Health

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s