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Strength training when tired(4 posts)

Strength training when tiredPODIUMBOUNDdotCA
Nov 26, 2002 5:38 PM
Some strength coaches go to an extreme and if you aren't lifting as much as the previous workout send you home. What are your qualified opinions of this? I've been told strength can vary as much as 10-20% per day and isn't the concept of overload to overload the muscles to this point then let them recover?

The concept is actually "progressive" overload.cyclequip
Nov 27, 2002 4:39 AM
If you can't go heavier it's cos you aren't recovered, so go home and rest. Progressive overload = progressive adaptation = progressive improvement. Key to all of this tho, is progressive recovery.
re: Strength training when tiredbrider
Nov 27, 2002 7:46 AM
Strictly speaking, you should be able to lift more each workout. Reality says it won't happen. Don't know about 20%, however. If you get into any sort of downward trend, though, you're on the road to overtraining.
re: Strength training when tiredtrackee
Nov 27, 2002 5:32 PM
You may be lifting 20% less than your max in whatever lift you are doing, but you shouldn't be that close to your max on a daily or even weekly basis anyway. A very generalized lifting schedule should find a 1 or 3 rep max- then base a 6-8 week cycle based on %'s of that max lift. Higher reps and a lower % of max the first few weeks, building up to your max at the end of the cycle with a few extra reps. Then repeat your max lift again and begin another 6-8 week cycle. You should not expect more than 5-7% increase in max lifts every cycle.(unless you are relatively new to lifting , then gains will come faster.) Hope that helps.