[Rhyley Chaloner]

It’s absolutely possible, but my question to you is, are you following a nutrition plan outside of training that caters to your recovery?

Nutrition is pretty on point tbf, I’m also having intra workout carbs and hydration during work and during workouts, but I am also in a deficit so that will also contribute to it [/quote]

Hey what is your training split looking like at the minute

Whilst you’re in a deficit and can’t control output at work, it may be worth looking into the split and if reducing amount of days / sets would be ideal to keep performance high and frustration with that low [/quote]So this is what I was doing, upper lower rest repeat, but 2 days on was killing me, I did try reducing some volume on this program by taking away a set from the Delt compound and tricep compound exercises.

Upper:

Chest compound 2*

Delt compound 2*

Tricep compound 2*

Delt isolation 2*

Lat pull 2*

Upper back row 2*

Biceps isolation 2*

Triceps isolation 2*

Lower:

Ham curl 2*

Quad compound 2*

Glute compound 2*

Quad isolation 2*

Adductor 2*

Calf raise 2*

I was thinking of sticking with an upper lower split but in an every other day fashion, so upper, rest, lower, rest repeat. So frequency would be low with training everything at 4sleeps (especially for my development) but maybe have my volume at a 2-3 sleep frequency? Then add volume from there and then maybe the next training block after a deload up volume slightly if I feel I could recover from it?

Maybe something like this?

Upper:

Chest compound 2*

Delt isolation 2*

Tricep compound 2*

Lat pull 2*

upper back row 2*

Lower:

Biceps 3*

Calves 2*

Hamstring movement 2*

Quad compound 2*

Adductor 2*

(Possible a glute movement?)

• This reply was modified 8 hours, 22 minutes ago by  Rhyley Chaloner.

[Rhyley Chaloner]

It’s absolutely possible, but my question to you is, are you following a nutrition plan outside of training that caters to your recovery?

Nutrition is pretty on point tbf, I’m also having intra workout carbs and hydration during work and during workouts, but I am also in a deficit so that will also contribute to it