This is an individual question, and I already realize the inherent challenge associated with answering the same so I’ll try to provide as much context as possible
Age: 36
Gender: Male
Training experience: since high school
Training status: natural
Weight: 213lbs
BF: ~17%
Daily caloric intake: ~2500
Macros: 220P | 212C | 90F
Goal: Get stronger and gradual body recomp
Training split: PPL
Current life situation: young child, 4 pets, demanding professional career
Average volume per workout: 8-10 working sets incl. back offs
Top sets are in the 5-8 range back offs may go up to 15-20 depending on the day
Some benchmark lifts
Reverse Banded incline press: 285 x 7
Reverse banded high incline: 250 x 6
Pulldowns: 250 x 8
Db row 185 x 7
Leg press 600 x 12
Rep cadence is typically always. 4 count negative one count positive and 2 count static hold if there is resistance in the contracted position.
Question:
I struggle with frequency for instance I tried many times to do a 2 on one of 2 on so I could hit most things twice a week or thereabouts but it never works -output always dips if I work out on back to back days
In fact I’ve usually found if I auto regulate my frequency anywhere from once every 48 to once every 72 hours my performance is consistent IE one week it could be a Mon Wed Fri Sun and the next Tue Fri Sun
Is this sorta normal for someone in position or should I temper my expectations of progress and suck up the higher frequency
I suppose what I’m asking is in the longer run what would make more of a difference a higher frequency over 365 days or fewer but more progressive workouts over 365 days?
Sorry for the rambling but very interested to hear from you in this
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