(03-17-2017, 10:08 PM)Powerof2 Wrote: In the past I could do legs 2x a week with more volume. They were sore right up to the day I trains them again. Reps were always above 20 even on squats. So going back to heavy lifting is what I'm thinking is what's getting them.
I have been reading a lot. I see u posts a lot of good stuff. So thanks for ur time brother. Sorry for the long ass post here
I'm running tier 2.
Pump set my first week I did 2 warm up sets then went after it. This week I just went right into pump sets. I added another if I didn't feel pumped.
Issues just on leg days. Overall just don't feel fresh and strong. Today is my mr with focus on legs. If I'm not feeling rested with them tomorrow I'll drop legs out.
Upper body is a different beast for me. I recover fast. I have add some stuff to pump and mr with no issues
Arms? Do u find that they are enough with Scott lays out. Or do u add to it. I could be over thinking things and should keep to his program.
My program is Monday load legs. Wednesday load chest Friday lower mr focus. Saturday upper mr focus.
Calories could be a issue. I'm in a growth phase. Trying something new. Workout days 4500. Calories (205# today) carbs 500 ish/ pro 385/ fats 100. Rest days I drop to 3200. Carbs 130/ pro 440/ fat 100. Need to drop protein and up fats. Maybe up calories on rest day of training day? Weight hasn't gone up in 2 weeks
Hey no problem, and your post is not long at all!
The sleep thing is for sure not going to help.
and not to be critical, but honest, you are over thinking things. Try not to add sets to anything. Run the program as is, learn, if something is not working, push harder, hit your pump sets harder, hit your stretches harder. If that doesn't work, then step back and re-evaluate. The objective here is to pour everything you have into one set. It's a skill and it takes time to master it. but it will yield GREAT results. What Scott has laid out for arms is plenty and I've actually found myself getting extremely close to my arms being over trained running turbo. This took time thought. I was not doing this right out of the gate week one. Honestly my first blast was I was thinking "these pump sets are sort of meh for arms" and now I think "oh damn, this is going to fucking hurt sooo bad" It takes time to get from A to B!
You are pretty new to the program, correct? Have you run basic yet? The issue may just be turbo. an You've got your MRs back to back, and that may just be too much to recover from. So that would honestly be my first recommendation. Just run basic and see how your legs respond. Also if your weight hasn't gone up in 2 weeks, time to add more food. For myself the gap between your training and rest days seems about right. Might just need more food overall.
Hope this helps and hope sleep gets buckled down. Let me know if you have any more questions!