#278: The Art Of Fatigue Management

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Mar 20, 2025

Discover the complexities of managing fatigue and its crucial role in athletic performance. The hosts debate the misconceptions surrounding training volume and calorie intake during rest days. Strategies for exercise selection are explored, emphasizing personalization and enjoyment in workouts. Tips on structuring training around refeeds to enhance results are shared. Learn how injuries influence training decisions and how a longer preparation timeline can lead to better outcomes. Uncover the essential balance between pushing limits and effective recovery.

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INSIGHT

Fatigue: A Necessary Evil

Fatigue is a necessary byproduct of productive physical training.
It's unavoidable and shouldn't be demonized.

ADVICE

Exercise Selection

Consider exercise availability, logistics, and personal preference when selecting exercises.
Don't blindly follow stimulus-to-fatigue ratios.

ADVICE

Social Media Skepticism

Be skeptical of social media claims attributing gains to single factors.
Thorough analysis requires controlling all variables.

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Brad, Jeff, and Brian discuss the unavoidable side effect of generating fatigue, the current fear of doing too much that is causing some athletes to miss out on productive stretches of training, and many different strategies for managing fatigue and improving performance. What are the coaches’ thoughts on decreasing your calorie intake on rest days and during deloads? How can you structure your training around your refeeds to maximize performance in the gym? What are the limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio? Can some people recover from more volume than others? How does fatigue affect your look and weight? The answers to these questions and more are covered in this episode.

Timestamps

0:00- Introduction

1:37- What is “fatigue” and is it necessary?

6:49- How Brad assesses if fatigue is affecting an athlete’s training

9:20- How Jeff helps his athletes balance supply and demand

19:34- What is “recovery” and how is it typically defined in sports science?

29:00- Come up with a layout that makes you eager to go in and train

36:20- The limitations of choosing your exercises solely based on their theoretical stimulus-to-fatigue ratio

45:15- The coaches’ pet peeves about the training recommendations commonly found on social media

53:58- The accumulation of fatigue over time

57:05- How Jeff adjusted Brad’s nutrition and training near the end of his last prep to decrease fatigue and improve performance

1:03:14- The coaches’ thoughts on decreasing your calorie intake on rest days and during deloads

1:05:31- Fatigue management during prep

1:21:00- Strategies for dropping fatigue before you step on stage

Selected Links From This Episode

Pro Bodybuilder Case Study (Vault Course)- https://www.3dmjvault.com/courses/pro-bodybuilder-case-study

The 3DMJ Vault- https://www.3dmjvault.com/bundles/vip

Coaching By Team 3DMJ- https://3dmusclejourney.com/coaching

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