[Christian Kirchhoff]

The Volume you are able to recover from I would say.
That is not the answer that you like I guess, but Some people can hammer a shitload of volume and recover from it, others get wrecked hardcore by 10 sets.

I think that is one of the biggest factors in building muscle. No piece of paper can tell you what is best for you.

[Christian Kirchhoff]

I know it is not an usual split but what about a hybrid?

Mo: Upper
We: Lower
Fr: Full Body

[Christian Kirchhoff]

I’d try a deload.
I’ve been on full body for like 7 weeks, progressing like mad. Then my left eyelid started to twitch, felt beat down, motivation sunk and I hurt myself.
Took a week off completely due to the injury and slowly went back to training. The twitching of my eyelid disappeared and my motivation came back.
So I guess my cns took a good beating there and basically forced me to take a deload 🙂

[Christian Kirchhoff]

Hi,
I’ve got a question regarding progression.
Today, I did Decline Bench 80 Kg x 9.
My targeted rep range for that top set is 6-9 reps, so next session with Decline Bench I will increase weight to maybe 82,5 Kg. Naturally, you can’t progress that way constantly or else, everyone would be benching a ton quite quickly.
So do I keep increasing weights, until my top set lands at 6 reps? After that, what is the next step? Lower weight and build it up again, so basically wave loading periodization?

[Christian Kirchhoff]

But how can I be undereating if my weight is increasing? And I feel my pants getting tighter around my waist slowly but steady. Of course fat gain is always there, but it mostly feels like fat gain only.
Added another picture, taken some mins ago. Better lighting etc, something definitely is off for me and I hope I can find it with you guys and gals.

[Christian Kirchhoff]

Hi Jimmy,

thanks for the reply.

Yes, I started fitness cause I wanted to get in shape again.
You mentioned that I have to be in a caloric surplus to build. Even though it kinda contradicts what you can read in endless articles I agree with you 🙂 I was never able to build anything in a deficit. But as I’ve mentioned I went on multiple cut and bulk cycles, so no, I don’t panic once the scale starts moving. I simply get frustrated at one point cause I seem to only gain fat 😀
I have attached a picture of myself. Left side was about 4 months after I had started, I was about 100 Kg there. Right side was like 5 months ago at a weight of 81 Kg. Makes me feel kinda bad to look at the right side since I look like someone who doesn’t lift stuff, especially relaxed from the front. I have since then went up to around 86 kg. I track my food intake as good as possible. My maintenanace calories hover at around 2700-2800 kcal, depending on daily activity.
I have also attached a picture of my weight gain trend. I don’t think I am undereating, considering my weight is increasing 🙂