jj80
Member
I've been doing some reading lately on training programs, and it seems that the best athletes, no matter what program they follow (5/3/1, push/pull/legs, HST, Max-OT, etc.) seem to make some adjustments/additions to the program - to frequency, volume or intensity - which in turn affects their recovery.
When you get to the next workout, what are some indicators that tell you you've added too much volume, are working out again too soon, or used too much intensity on the previous workout? What tells you you are not yet recovered? Perhaps you just go by performance?
I read about one athlete who would get on the bench and bench press a broom - if something felt 'off' he'd take the day off, and try benching the following day. For me I've always found it difficult to gauge. I remember one PB I hit on bench was done on a day I really didn't want to work out cause I was still sore - but when I got under the 105kg it just felt like 100kg and flew up for a rep PB.
The flipside to being recovered but not feeling ok I guess is the question - is it possible to FEEL ok but not yet be totally recovered? I remember when I hit 140kg on bench I felt fine 2 days before but I gave it 2 more days just because other people waited that long after finishing Smolov - I got great results.
Any words or advice?
Note that other programs are deliberately designed so you don't recover completely from workout to workout - I believe Smolov and Sheiko are examples - Mike Tuscherer describes this training as 'concentrated training' in his ebook and says it's necessary for very advanced lifters to progress. I'm referring more here to typical bodybuilding workouts/philosophy which states you need to recover between workouts. I'm also not talking about deloading here....
When you get to the next workout, what are some indicators that tell you you've added too much volume, are working out again too soon, or used too much intensity on the previous workout? What tells you you are not yet recovered? Perhaps you just go by performance?
I read about one athlete who would get on the bench and bench press a broom - if something felt 'off' he'd take the day off, and try benching the following day. For me I've always found it difficult to gauge. I remember one PB I hit on bench was done on a day I really didn't want to work out cause I was still sore - but when I got under the 105kg it just felt like 100kg and flew up for a rep PB.
The flipside to being recovered but not feeling ok I guess is the question - is it possible to FEEL ok but not yet be totally recovered? I remember when I hit 140kg on bench I felt fine 2 days before but I gave it 2 more days just because other people waited that long after finishing Smolov - I got great results.
Any words or advice?
Note that other programs are deliberately designed so you don't recover completely from workout to workout - I believe Smolov and Sheiko are examples - Mike Tuscherer describes this training as 'concentrated training' in his ebook and says it's necessary for very advanced lifters to progress. I'm referring more here to typical bodybuilding workouts/philosophy which states you need to recover between workouts. I'm also not talking about deloading here....