April 10, 2021, 05:18:31 PM

Author Topic: 3 or 4 day.  (Read 6461 times)


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3 or 4 day.
« on: April 22, 2018, 10:51:54 PM »
-sorry if this is in the wrong spot.

I've been using the app for a few years now (4 day adv. med) and the 3 day bench after my hernia operation.  I turned 45 a while back.  I'm finding I need a bit more rest nowadays.
I am around candidate for master of sport @ around 250lbs.

 Is it time to do less volume?
Should I stick with 4 days or do the 4 days and drop day 4 or do the med. 3 day a week?  Anything in particular Sheiko or yourself recommend for a older lifter?

Sorry if this is confusing.  Thanks


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Re: 3 or 4 day.
« Reply #1 on: July 21, 2018, 06:29:07 AM »
Hello georgeslaraque

If you find you are having trouble recovering adequately with the program you are currently running, I would suggest keeping the 4th day, but using a program with fewer lifts per week, as the number of days per week will drop they will also end up being more work per session, which may be difficult to recover from. You might consider moving to the intermediate medium load, to reduce the volume but not the number of days.