It’s my first week of best damn WO plan. I’m 41 and on TRT for 9 months now. Been lifting for 4 years with minimal gains.
The low level of volume in this program is wildly opposite to how I’ve been training. But I am nowhere near pleased with my gains so I have to admit what I’m doing is probably not working.
I’ve been doing Dr John Rusins FHT program and the volume is insanely high. For example: Like in phase 3 he has you doing upwards of 60 work sets of legs a week (split into 2 sessions). Note: that includes hip thrusts, calves so it’s not 60 sets of squats and RDLs.
I end those sessions feeling totally fried, both physically and in my CNS. But I am confused because I am able to add weight and/or reps every week so I am still progressing correct?
Am I doing more damage through excess volume than I can properly recover from?
I’m only in my first week of “the best damn WO plan” but I’m just worried only 1 true working set is not enough to maximize protein synthesis. At the end of these workouts the muscles groups I hit don’t even feel tired. Perhaps I am not making the one true working set really count but damn I feel like I am going as hard as I can.
Thoughts on realistic gains for a 41 year old on this program?