Thread 76738318

My progress tends to look like a sine wave. I go up a small bit, and next week I'm back to where I started. Deloading doesn't help. Neither does bulking because cutting just returns me to my starting point. Idk what to do at this point.

>>76738318 (OP)
did the cat volunteer to be decorated?

>>76738318 (OP)
Whatever you do don't take weight off the bar. From session to session you can modulate weight inside the session as long as your top set is the same weight.

As for what to do I would try a more HIT-like routine. Doesn't need to be single set but less sets at least 3 days apart and make them to failure. Add weight even if you lose a rep or 2 it's fine as long as there is at least 5 reps.

Consider spreading your sets for that group across more isolations try to find what the weakest muscle is in there and bring it up.

>>76738318 (OP)
Post your full routine

>>76738323
Idk
>>76738478
>HIT
Already on it, helped a small bit but still not fully, my progress, if ever present, happens rarely and super slowly.
>>76738518
I've tried everything and I'm currently on a U/L-esque split, where I do lats on Leg days and Upper Back on Upper Days. Generally 2 sets per exercise. Sometimes I also do neck curls at home after leg days.
>U1: DB incline, Wide Grip Weighted Pullups, Lateral Raises, ab wheel rollouts, cable curls, cable extensions
>L1: Calf Raises, RDLs, Smith Squats, Horizontal cable row, rear delt flies
>U2: Y Raises, Flat Bench, CS DB Row, CS DB Raises, Weighted Dips, Blaster Curls
>L2: Muscle Ups (banded on my way to doing them just without), Smith Squats, Lower Lat High Row, Hamstring Curls, Leg Extensions

>>76738706
You may need high frequency training. This is an art as much as it a science because physiology differences between people can be huge. I'd go for a low number of sets done very frequently as the next thing to try based on what you've said so far. Say like 2 sets done for the same lift on back to back days followed by a day or two of rest for that muscle. You could do something like a U/FB/L/x routine as the next experiment. That way you're getting that 2 days on 2 days off frequency per muscle group and still get a rest day to recoup

>>76739789
Will consider, is my current split of training day+rest day after combinations not high frequency enough? Still 3-4 days of training with maybe a jog throughout the week on top. I'm scared that doing even more will not only let me stay at a plateau, but make me even weaker over time.

>>76739977
Ever tried a bro split? Because that may be what you want if you've found high frequency didn't work in the past

>>76738706
Based on this I would try to do more but not much more and stick to same compounds at least between sessions so you can more readily gauge when they're prime to add weight.
1x seated cable row
1x lat pull down or whatever variation of pullup
1x hammer curl
1x rear delt fly or rhomboid thing
1x ez bar or straight bar curl
Then tack half your back leg work onto that day
RDL
Hamstring curl
Glute whatever
Back extension

So every group and every head is getting at least 2 sets of quality work a session.

>>76738706
too much leg/abs not enough push, unless you're a track sprinter or something

>>76740861
Some of those definitely seem reasonable for the muscle groups I have trouble progressing with, thanks
>>76740796
I did PPL but spending an entire day just pushing/pulling fried my muscles, the last sets rarely felt productive
>>76740869
It's one ab exercise in the entire program :0. You might be right about legs but I haven't progressed in leg curls in months </3

>>76741294
>It's one ab exercise in the entire program
One too many, do ohp instead