Ryan Davis
Forum Replies Created
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Good starting shape man, not stage lean as you stated but def on the leaner side of things.
You need to push up and play it totally by ear, monitor your weight gain, monitor your body fat levels, and monitor your gym performance.
Gym performance and weight gain stalled? Up cals
Gym performance progressing and steadily going up in weight and keeping in shape? Keep it there until it stalls
Too soft? Lower/mini cut
The goal is to not get to the point to where you need to mini cut
Also Ill throw in you will grow the best in a responsive environment – and by that I mean not spilling over, not getting too fat, and keeping your insulin sensitivity levels good. Play it week by week man!
Slow and steady!!
NPC Classic Physique | Instagram @ryandavis_301
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No program is the best – it’s all about training to your needs. However as the other guys said you will benefit the best from low volume high frequency. PPL the way to go for you.
Go through the education section to figure out how to program your training…the 3 videos you need to watch is “how to setup: legs” “how to setup: pull” “how to setup: push”
Program your favorite lifts you can target the muscles with, and progress every week.
Keep recovery in check by eating and resting properly
Grow
NPC Classic Physique | Instagram @ryandavis_301
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I used to have to train 5 days consecutively as well with lifestyle demands and responsibilities to complete. Mon-Wed I was okay… by Thurs I was pretty fatigued and by Fri my performance was way down. But I carried this on for a few months because I didn’t have any other options wanting to train 5 days a week.
Looking back I wish I would’ve maybe just accepted the fact I wasn’t recovering properly and trained 4 days a week.
Maybe consider density, off, push, pull, off, legs, off? That way you don’t have to significantly drop volume to make sure recovery in check.
Or you can always train 5/week and just drop volume! Many ways you can go about it, hope this helps man.
NPC Classic Physique | Instagram @ryandavis_301
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Coming from the education section: drop volume by about in half if not more. Keep intensity the same for the sets you do take. You can still make progress during your deload if you progress your training therefore creating a novel stimulus.
I’m about to deload myself and for example my leg session will go from 1 set extension, 4 sets quad compound, 2 sets curl, 2 sets adductor, 2 sets calves TO:
1 set extension, 2 sets quad compound, 1 set curl, 1 set adductor, 1 set calves.
If I still progress and load more on those sets than previous week there will be ABSOLUTELY no way I regress, and I may even progress being in a surplus.
Hope this helps man, cheers.
NPC Classic Physique | Instagram @ryandavis_301
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Performance has been the best it can be. Recovery is down but I made some programming adjustments and sleep adjustments should be doing better here soon.
Appetite is high.
NPC Classic Physique | Instagram @ryandavis_301
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Thanks clare makes sense!
NPC Classic Physique | Instagram @ryandavis_301
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Smith is my fav for chest presses !
NPC Classic Physique | Instagram @ryandavis_301
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Thx all. Food and sleep is on point so think I just need to hit this deload then readjust my programming after that!
NPC Classic Physique | Instagram @ryandavis_301
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That’s exactly the plan ! Thanks man
NPC Classic Physique | Instagram @ryandavis_301
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Thx Clare, Thx Hilly
NPC Classic Physique | Instagram @ryandavis_301
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Hey Evan I’m in the same boat as you being 3 weeks post show slowly starting to add food and lower cardio – I’m adding calories but the weight just isn’t coming on yet and I still feel fairly flat , not full.
I’m up about 1000 calories from last phase of prep diet and cardio has been lowered from 30 to 20 a day. So far I’ve put on a little weight but not that much – I’m shooting for 1lb a week of weight gain for my 40 week offseason!
I’m not a coach but I hope my personal experience helped any
NPC Classic Physique | Instagram @ryandavis_301
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Trying to gain weight and it’s not happening, seriously manual job very active, fast metabolism shoot through food
NPC Classic Physique | Instagram @ryandavis_301
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Hilly – on my days where I work my day job I will be burning extra calories for than usual
Therefore I should be doing loss of my post workout cardio to make sure I don’t expend/output too much
NPC Classic Physique | Instagram @ryandavis_301
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Forgot to mention I have a quad compound (leg press) before calves on Legs B!
NPC Classic Physique | Instagram @ryandavis_301
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Thank you for the input Jimmy. I think my plan of attack is to immediately make some adjustments to Legs B – adjusting the volume where I think needs be.
Then ride a few more weeks of this training cycle out pushing for progression and milking each last set I can until I just cant go anymore.
Then a week deload , refreshen up and boom back to work with a different plan! I would like to keep this frequency, just maybe lower volume? That is:
PPL, off, P2P2L2, off repeat – just lower volume so I recover better and dont get in this situation again 🙂
Link to my training spreadsheet:
https://docs.google.com/spreadsheets/d/1-Kp5hqUKEa-EN0GanZ34KZB0Hhs9Y7mr43LLWwLufQU/edit?usp=sharing
NPC Classic Physique | Instagram @ryandavis_301