What changes
- Recovery takes a bit longer, especially from heavy lower-body work.
- Joints complain sooner about big jumps in load or volume.
- Sleep and stress matter more.
What doesn’t
Muscle and strength still respond to hard, consistent training. The rules are the same. The margins are smaller.
A sensible week
| Day | Main work |
|---|---|
| Monday | Squat 3 × 5, bench 3 × 6 |
| Wednesday | Deadlift 2 × 5, press 3 × 6 |
| Friday | Squat lighter 3 × 5, bench 3 × 8 |
Five rules
- 01
Three days is plenty
Quality over frequency.
- 02
Lighter weeks more often
Every four or five weeks.
- 03
Longer warm-ups
Ten minutes and a ramp of lighter sets before the work.
- 04
Fewer grinders
Most sets end at RPE 7 or 8.
- 05
Small jumps
2.5 kg at a time, and patience.
See also Deload before you need to.
From the Compound founder. Notes on training, not medical advice.