[Max]

Agree with Andy, keep going and don’t worry , focus on your fat loss still and then rebound back out still on full body , it’s defo not time yet for upper / lower

Okay easy, thanks

[Max]

Without knowing too much about you, 16kg is a big drop, the severity of which is determined by the timeframe that has been done – I will assume 5 months? Strength should be relatively maintained, however, first diet (again assumption) and a big drop in BW, I would say strength levels from peak BW will drop. Regardless, if your composition is drastically better, then it wont take long before you are back up at those levels, but in far better condition.

Yeah it’s been 5 months since I started dieting, okay sounds good then I’ll just keep going with fb then bulk up once I’m a bit more lean

[Max]

I would definitely advise a rest day, my body couldn’t continue without one, do you feel your pushing your self hard enough in the gym?

Definitely, all sets to failure, and I did lower the volume abit so I could recover but by the sounds of it I’ll go back to U/L rest.

[Max]

There is a chance if you are a total newbie to all this that you can gain muscle but outside of this the chances are slim unless you are genetically blessed.

Which is why the general approach is always.

diet until you are nice and lean

Then grow with a focus on staying lean until you feel you are to soft.

rinse and repeat

So should I even be training at the moment ? I am progressing my lifts and all that but I guess it’s normal since I’m still abit of a noob, is the better approach to this dieting then once I can eat in a surplus then I should go to the gym ?

[Max]

This can be rare. But I would recommend for all athletes that if you are wanting to grow and develop your physique you do need to factor in growing phases and time spent in a surplus whilst getting strong in the gym.

Even tho I am in a deficit I do progress my lifts like crazy, not to sound like a bummer but is there even a point of going to the gym if I can’t build muscle atm ?

[Max]

I personally prefer to vary my rep ranges from top to back off and higher on isolations and so forth.

If this is your preference, then that’s okay . Get after it .

Might try this out, cheers for the input.

[Max]

It depends what your rep range is if it’s an 8 then you don’t need to drop load, if you get closer to lower end of rep range yes I’d look to drop the load a little.

I don’t have different rep ranges really top and back off, but from doing my lifts for a while I know a weight I can get for the lower reps, but if my reps ever push higher I just go with the same weight

Thanks for clarifying sounds good then.

[Max]

Jordan & Clare are completely right here, if funds arnt an issue then sure, but curcumin, d3/k2 i would opt for over eaa as much as of course it is a great supp, my fav flavour is the fizzy blue bottle!

Ok sounds good, thanks.

[Max]

Hi mate so this would also be based on your needs. If triceps is a weaker muscle group for you then you might add more volume for triceps (sets / reps) across your training week.

Will this affect my push work in ongoing sessions ? or is this something i have to experiment with

[Max]

Hi Max,

Is this on an every other day set up?

When you say some muscle groups aren’t recovering as fast, what does that look like?

Also, if you don’t mind me asking, how old are you?

Yes this is a eod setup, i have a A/B setup, so my B would just for instance be flat pressing, dumbbell shoulder press, cable curls etc. when they dont recover as fast they still feel a tiny bit sore when it comes to train them, manageable, not sure if thats normal. I feel like when your muscles still sore it means you have not recovered properly yet. Im 18.

[Max]

Are your lifts progressing with that muscle group?

If not then you may need to look at the volume or reorder whete that goes in your sessions.

My lifts have been progressing but sometimes I’ll take an extra rest day because I just feel like if there a tiny sore there not recovered.[/quote]

So as the guys said, maybe it’s U/L time? If you switched to U/L/R you’d essentially get that extra rest day (per muscle group) programmed in. If you’re taking that rest anyway, you may as well see if you can up the work you do (slightly) and rinse that for as long as you can.[/quote]
okay that sounds like the plan then, just curious on why I can’t recover in time when other people can ?

[Max]

Switch to upper lower or lower your volume my man if you are super sore all them time you are just doing too much

I limit my working sets to 1, so would I have to leave maybe 1 or 2 reps in the tank in order to lower the volume ?

[Max]

I’d honestly say if you’re not new to training you’re likely last doing a full body split

If you need just 3 days per week split it upper lower full body

Or if cab do 4 days per week do an upper lower

PPL is great if you have freedom of a rolling split

But tbe above will be good for needing set days

I am pretty new to training been for around 6 months at the gym maybe a little less, you still recommend not doing fb and switching to an upper lower so I get better rest ?

[Max]

how can i relook the volume, i only do one set per exercise, does this mean i should leave a rep or two in the tank and not go to complete failure?

[Max]

Are your lifts progressing with that muscle group?

If not then you may need to look at the volume or reorder whete that goes in your sessions.

My lifts have been progressing but sometimes I’ll take an extra rest day because I just feel like if there a tiny sore there not recovered.