Noticed Hernia has started to come through not too painful but sometimes tender, pushes out more after a legday for obvious reasons. just wondering has anyone on here had the surgery done and how long recovery actually was until they could lift properly again? is it worth operating early to reduce recovery time or does it not make much…

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I will try this split below for the next 4 weeks to see how it goes

Quads delts arms

off

Back hams rear delts

Chest shoulders arms

off

repeat

works out over 10 days

Arms/delts frequency x4 which are weak points, the rest of the body parts will be hit x 2 over 10 days

would 1 exercise for biceps and triceps be enough volume on each of them arm…

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To be honest it changed quite frequently as majority of injuries were tendon issues so I would still group chest delts triceps/ back biceps/ legs but there was a lot more days off as one injury would have a knock on effect to the following day for the next training session. volume was not crazy high was always a top set and a back off set but…

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the 2 days In a row are not mandatory it just worked out i was fully fresh to go again for the 3 big days in a row and as strength was progressing i kind of kept it that way after dieting just now I’m thinking about the frequency change to prioritize week points

I do feel a lot of my injuries were from overtraining (too much volume ) so I…

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Little bit of context- the last 3 or 4 off seasons I have been riddled with injuries shoulders/ chest/ biceps knees so I haven’t had a full gaining phase where everything is legit for a 6 month push, I have made do with some small progressions of growth around the setbacks but there’s definitely more to come and I think now I am pain free…

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