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We discuss a blunt question: what happened to work capacity? We define it, the ability to do more quality work, repeat it, and recover, then explore why it’s slipping (lifestyle stress, poor loading, “failure-only” low-volume trends, and a neglected aerobic base).
What we cover
👉 Short- vs long-term work capacity and how to spot session drop-off
👉 Recovery pillars: sleep, nutrition, stress, and micronutrients
👉 Programming levers: step/constant loading, smart rest, mesocycle loading (ascending/peaking/descending)
👉When to use phase, weekly, or daily-undulating models to balance volume and intensity
👉Why you don’t chase PRs in high-volume phases, and what to do instead
👉 Starting low, progressing volume, and avoiding junk reps
Actionable, jargon-light guidance to help you bring work capacity back, so training gets harder, recovery gets better, and progress lasts.

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