Recovery phase program.

HypertrophyCoach Joe Bennett Forums Anything Else Recovery phase program.

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  • #253600
    Tom
    Participant

    Hi Joe.

    Thank you for the response with regards to the recovery phase program.

    You kindly screen shot the video that I have watched twice now and I’m really looking forward to this program and complete break for about 4 weeks which I think I really need especially after hearing what you said and the cues my body is telling me…..especially since I’ve been bulking now for 8-9 months and gained 12kg

    Strength has plateaued, sleep is good but still always knackered, training motivation has dropped, food is a big ask for me now with already in a big surplus, and weight scale has also plateaued. I’m working 50-60hrs a week, training 5 times a week, with 2 little kids at home as well it’s been busy for me lol. But never done a recovery phase before….my questions are?

    I’m dropping Cals by 1000, (will that be from mostly carbs?) as the diet planner on here evenly spreads out my meals macros?

    Activation days, where can I find those? Which I’ll be doing some of as mentioned.

    With the recovery program, the volume is lowered obviously, so I still keep the weight heavy? And still do warm up sets etc?

    What about general activity? My steps are around 8-12k a day anyway, so I need to add cardio even if I’m in a 1000 Cals deficit each day?

    Again this is my first recovery program so like you I want to get it right, so I can go again and get back on to building some more muscle, follow the program I was following and progress further with now the added recovery phases mixed in. I’m not going 8-9 months again on a bulk lol. Makes total sense with what you say and I can wait to hop onto it. 👍🏽

    Thank you mate ☺️

    #254262
    BryceBahm
    Participant
    #267774
    Tom
    Participant

    Hi Bryce, thank you for your reply.

    I’ve been in this recovery phase now for 2 weeks and I must admit I do feel more chilled out, my sleep has massively improved, my body has been grateful for the rest with the lowered volume and I’ve not been hammering it in the gym as I was but with that being said I have tried to keep my one working set to the heaviest possible and strength as high as I can but not maxing out reps and leaving some in the tank and working to the recommended sets.
    BUT…… one thing I am struggling with is the drop in food, because I’ve been in a bulk for over 9 months I have got used to the food and when I started this recovery program I dropped Cals and everyday since I’ve still been going over them (but still eating less than I was when I was in a bulk. It’s like I’ve gone into the recovery phase but feel like Ive wasted my time because I didn’t stay disciplined with the food intake. Should I do another 2 weeks?

    I was following the Terrance program for 11 weeks, now done the recovery phase for 2 weeks and I do want to pick a 4 day program afterwards to when I get back on it. Which one would you suggest? (Upper/lower…upper/lower?) perhaps?

    With the recovery program I’m finding the program leaves a lot of exercises out, for instance, triceps, traps, shoulder work, abs, etc. is there a reason for this?

    Thank you

    #269110
    Joe
    Keymaster
    #270561
    Tom
    Participant

    Hey Joe thank you for your reply mate. As I mentioned I have dropped volume and Cals but still been going over the Cals that I’ve dropped because I am so used to the food volume from the last 9 months in bulking phase. I have tho been more relaxed, my stress management has been great, not been other thinking things, kept things as simple as they come, ticking all the other boxes and I do feel better for it.

    I will however be following this recovery phase for another 2 weeks, and then I’ll be picking up a new program. I do want to build my upper body a lot more (mainly shoulders, chest, back and arms) I do want to do it over a 4 day split so push pull lower would not fit. Unless you think I do P,P,L Push/pull, I do work 10-12hr shifts and I go gym after work so I don’t want to be in there hours. Normally my gym time is around 60-75 mins.

    The reason for the 4 day split is because on 2 days off from lifting I want to do 30 mins cardio each day (health reasons really to keep the heart ticking lol) and I want one complete rest day. Just makes the week more balanced and enjoyable splitting things up.

    So any program ideas, I would be grateful mate for your feedback. Thank you. Tom

    #272686
    Tom
    Participant

    Bump

    #274084
    Joe
    Keymaster
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