January 2023 home Forums Training Progression

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  • #337845

    I am doing an upper lower split with four training days a week and my recovery shpuld be pretty good (7-8h of sleep) and my nutrition works out pretty well too (slight surplus, 0.8g protein per lb) but I am progressing slowly. On most compound exercises I am able to accomplish an additional rep after 2-4 workouts of the same body parts which is only once per week or even every two weeks! I have only been training for just under three years(natty) and I ask myself why progress is so slow.
    I do perform pretty low volume so I thought if that could be the answer for my slow progress.

    Upper (mon,thu)

    High incline dumbbell press
    Incline smith press
    Neutral Grip Lat Pulldown
    Wide Grip Seated Row
    Tri Pushdown
    Machine Lateral

    Lower (tue,fri)

    Standing calf
    Seated Leg Curl
    Hack Squat
    Single Leg Press
    Cable biceps curl

    2 sets each: topset(5-8), back-off(12-15)

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