I compete in BJJ and train regularly (4 times per week usually). Lifting wise I usually train 2x per week. I would like to focus mainly on hypertrophy, but am finding it difficult to get the necessary volume in without burning out.
The options I usually think of are just do 2 lifting sessions a week training full body both sessions and doing as much volume as possible increasing it and deloading as possible/necessary. OR I’ve tried lifting 3x per week and pretty much just spreading that same volume out over the 3 sessions because trying to do so much just across 2 sessions is EXHAUSTING and I feel totally wiped out the rest of the day and most of the next day. However when I do this over 3 days it means I usually get one less rest day off completely, which my body seems to like(having full rest days).
Does anyone have any ideas regarding optimising hypertrophy whilst I’m only able to train 2-3 days per week? Bearing in mind I need to recover from all of the training lol. I’m not opposed to training lifting in the morning then BJJ in the evenings sometimes either.