Bottom line up front: measuring fatigue helps you make useful training choices, but will not help you to decide whether to go for a PR or not. Read more…
by Mike Tuchscherer, 27 December 2017
Doing a lot of training volume doesn’t matter much if you can’t recover from it. It’s not about workload, but rather the workload that you can recover from. Now from there, we can spout generalities usually in one of two varieties. We can say, “Most people aren’t working hard enough, so most likely you shouldn’t worry about it and just work harder.” Or we can say, “Recovery is the critical factor. Better to under-train than over-train. So keep training on the conservative side.”
by Mike Tuchscherer, 20 December 2017
Deloading is taking an easy week every third or fourth week, right? Well… That’s a caricature of what effective deloading looks like. In most standard cases, deload training is intended to reduce accumulated fatigue and facilitate adaptation to future training cycles.
by Mike Tuchscherer, 14 December 2017
Back in 2008, we had a training log app on the RTS website. For many reasons we had to shut it down and rebuild it. We relaunched it in 2016 and have been packing it with features ever since. What’s more, it’s free for anyone to use with any style of training you want.
By Mike Tuchscherer, 5 December 2017
You may see people using the term “RPE” regarding their training, but not be sure what it’s all about. Or, more likely, you are one of the people who *thinks* you know what it’s about, but still make fundamental errors with it. No matter which one you are, or even if you do for sure get RPE training correct, hopefully you can learn something from this post.
High Stress Training Weeks
By Mike Tuchscherer, 3 October 2017
From the inbox:
“Why vary weekly fatigue percents at all? Why not move from high reps to low reps at [medium stress] each week? The high reps provide the stimulus and the low reps allowing fatigue to dissipate? A week of 3’s at [high stress] vs week of 8’s at [medium stress]. The latter has a lower fatigue percent but higher volume- so what’s the difference in effect between the two?”
What’s the Recovery Value of a Massage?
By Mike Tuchscherer, 5 September 2017
We’ve always said massage is good for recovery, but how do we know? I get massages periodically. I would like to do it weekly, but often I’ll go a month between them. We always *thought* it was good for recovery, but as time has gone on I’ve noticed less and less of a difference. With the time constraints that one accumulates with life, I began wondering if it was time well spent or not. So I pulled my TRAC data and compared my scores after a massage to my scores after a normal rest day. I was very surprised by the results. Quick aside: TRAC is our athlete monitoring system. It’s how we monitor the recovery for all of our athletes. It’s available for everyone for free via the RTS website – just click on apps in the main menu.
By Mike Tuchscherer, August 22, 2017
We all go through busy times in our lives. For a lot of us, some of those busy times are coming up later this month and next. For others, those times are year-around. Stuff like that can affect training and sometimes that’s unavoidable. When one of my lifters finds himself in this situation, I often use a Flex Template.
A template is simply a designation of what work you do on what days. Read more…
Exercise Detail: 2ct Pause Bench
by Mike Tuchscherer, August 15, 2017
I’d like to do a little series on various exercises where we really expand on the usefulness of certain movements. I don’t think this will be an every-week thing, but rather a “from time to time” thing.
This week, I’d like to discuss the 2ct Pause Bench. Any sort of long-pause bench is going to train the bottom of the bench. That much is surely obvious. But what specifically is the 2ct Pause Bench good for? In my experience, it’s best suited for those lifters who either can’t get the weight moving off the chest at all, or those who squish when they start to drive the weight up. Read more…
Why Percentage Programs Should Still Track RPE
By Mike Tuchscherer
Theme: RPE should be considered a core metric in your training, even if you’re not basing your training off RPE.
I’ve been fortunate to travel the world giving seminars about Powerlifting and I’ve been doing so for kind of a long time – since 2008 or so. When I first began, most powerlifters were not familiar with the concept of RPE, so I would teach it from scratch. Since then, it’s become increasingly popular in the Powerlifting community and, to some extent, the wider strength-training world. How I go about teaching RPE has changed since the beginning. I think anytime you teach a subjective technique in the face of a changing surrounding context, that has to happen.
I used to teach RPE something like this… Read more…