Poor Recovery/ Central Fatigue
Hi Folks,
I’m slowly coming to the conclusion that I have a particularly poor recovery ability and seem to generate overall fatigue pretty readily.
Currently running a 3 day FB, 2 sets per muscle 0-1 rir and eating in a small surplus.
I’m around 3 weeks in and my sleep has deteriorated, taking a long time to fall asleep, if at all and when I do it’s generally not for more than 5 hours. Feeling all round fatigued.
This is a problem I run into with any split or program I’ve ever used (across all different volumes, frequencies etc), I very quickly have problems sleeping, my lifts start to suffer and in some cases regress. My recovery capacity just seems to be severely lacking, compared to most other lifters I've encountered at least. Perhaps it's a more extreme than average cortisol response to intense exercise.
The time of day training takes place makes no difference (I often train first thing in the morning) and I don’t drink caffeine.
The sleeping issues always go away if I take away week off training so I’m reasonably confident it’s what is driving the sleep/ recovery issues.
Has anyone encountered anything similar that they have managed to work around/ mitigate?
I’m unsure whether to reduce frequency drastically (maybe FB once per week) and see if that provides enough recovery, if it does then slowly increase frequency until I encounter issues again.
Or
Run some sort of low fatigue routine that steers well clear of failure all the time. This would at least allow me to train with somewhat normal frequencies
Any thoughts?