[K-Antoni]

And legs 2x a week did type that also across 8 days upper body will still be hit 3x

[K-Antoni]

Here is some pictures for reference

[K-Antoni]

@Jordan_peters I know it’s extreme but I really do and have been sacrificing so much to try be in the best shape and I’m willing to put the work in and do what it takes I’m just really having a hard time with seeing the results I want but not from lack of effort maybe lack of knowledge or maybe I have a misunderstanding on what to expect I am 21 and I think quite obviously natural so maybe it’s just a patience game but I want to progress so bad that when I feel I am not I can’t even socialise it leaves me feeling so agitated and stressed out

[K-Antoni]

Try not to feel disheartened , this is just your body saying it’s U/L time 🙂

@Jordan_peters @Jordan_peters But I’m small everywhere and I really want to maximise the amount of muscle I can put on so I’ll try see if I can rinse full body a little more but if it’s really not happening then I’ll transfer to upper lower I’ll add a picture of my physique if you could give me an opinion based on my development. For reference I’m 76kg 6ft1

[K-Antoni]

So my question to you is – are you making progress physically and in the gym? Is strength good? Are you enjoying it

Rinse and repeat this until things start not to then you can look to change things

So there isn’t a right answer I will need to find it out for my self so don’t go based on what anyone says try upper,lower,rest if I can progress on this stick with it due to the higher frequency if everything outside the gym is in check and I’m not progressing either drop volume or decrease frequency? So I’ll need to try everything and what ever allows for the fastest progress within the gym stick with that things

[K-Antoni]

Just trained today feel like I’m not recovering feel proper sluggish and like a zombie what am I doing wrong sleep is good nutrition is on point so it must be training but my volume is low and frequency is in a good spot at every 5 days

[K-Antoni]

Would I benefit from ordering some whey protein and having this with a banana as my pre workout meal rather than the chicken and rice with veg for quicker digestion

[K-Antoni]

If I was you I’d definitely try changing the training style and split around. More rest days and increase calories too for sure see how this feels

Also in terms of food I have bumped my calories from 2800-3000 and gaining at a very steady weight around 0.2lbs – 0.4lbs per week as of the last two weeks

[K-Antoni]

If I was you I’d definitely try changing the training style and split around. More rest days and increase calories too for sure see how this feels

Thank you I feel I can get a lot out of one set as I have really dialled in my form and training intensity maintaining tension on the target muscle through a full range motion I was training with intensity but now I’ve dropped the weight back by 10-20% and started controlling the negative more pausing in the stretch and thinking about initiating the movement with the working muscle i am getting a lot out of very little I did one set of supernated pull downs and one set of seated cable row and my back hasn’t been this sore since I started training 2 years ago I’m thinking of going to a push,pull,rest,legs,rest so 1: I can go into my sessions with better recovery as the extra days between hitting the same muscle group 2: splitting the work load in upper between 2 sessions so i can give more focus and intensity to those sets I’m performing and 3: add in some isolation work for smaller muscle groups that may be neglected in upper

[K-Antoni]

Hunger isn’t relevant , none of us pay attention to hungry

Are you gaining at a slow ready so body fat gain is minimal , are lifts progressing . That is it .

Hunger doesn’t matter , ignore it , like the rest of us 🙂

Haha very true thank you 🤝🏽

[K-Antoni]

Eveyrthing looks great , now just stick to it for 6+ months and whatever happens don’t change

@Jordan_peters So add a second set to everything and then keep everything the same bring body weight up and focus on getting stronger across a multitude of rep ranges?

[K-Antoni]

I could honestly eat 4000 calories of clean food without a struggle I have such a big appetite and I this isn’t due to my cut but something I’ve been battling for a while I’ve always had uncontrollable hunger when I bulk I’m hungry when k bulked up to 190lbs pretty high body fat I’ll put a picture below I was still hungry and never struggle to eat enough

[K-Antoni]

Hiya Kian, what are your visuals and your gym performance looking like? If you’re keeping really good condition and recovery and performance seems to be good continue tapering up kcals!

If you dieted for some time, it often takes a little time for hunger to normalise so hang in there!

If you’re really very very hungry and struggling, think about your food sources and picking options that are more voluminous for now.

This is my current condition I put some pictures below.
Gym performance is decent in progressing but last two sessions I have felt like I’m fatigued and carrying some fatigue into my sessions due to me taking sets all the way and even past failure

[K-Antoni]

I don’t have another answer to give other than the one I just did buddy, I can repeat it again if you like haha? There are no absolutes and for some they will do better with more and others less

And it could be 3 , or it could be 4

That’s your job , to find out what one is then too much

That’s what we all did / do , constantly

The WORST thing you can now do, is not accept the answer as you want absolutes , and keep trying to find someone to give you one

This is a very very long game , and each year you learn more . Provided you train hard and take your weight up, you will grow , then pay attention to rates of growth and make smart decisions as to your volume

Thank you I appreciate the help it means a lot

[K-Antoni]

It’s a middle ground that is forever shifting , there is no absolute rule , for some the lesser maybe better , for others , the more maybe better . This is ALL trial and error , So the most important thing I need you to understand , is never look for absolutes in any of this

@Jordan_peters what do you think of my current upper/lower setup exercise selection etc is there anything you would change. I understand two rotations would be recommended but I like repeating the same rotation over and over I don’t know why but I like simplicity and progression and I understand if I have two rotations it’s the same as it’s not the exercise but progression of the lift that’s targeting the muscle that matters but I just really enjoy running one and getting good at that exercise