Used to be very skinny, always had low appetite, but now I have to keep an eye on my diet to make sure I don’t overeat. I can easily down 1k calories worth of plain rice and chicken and do the same thing 3 hours later. Made the mistake in the past of eating too much and added 10lbs of just fat… I learnt that I REALLY do not like cutting.
Was gaining about 0.5lbs a week before, only gained about 0.5-1lb in the past 3 weeks. I’m aiming for a 200-300 surplus.
Bench 2x5 & 1x5+, adding 5lbs if I get 5+ on the last set, if I don’t I reset by 15%.
Accessories: cable row 4x10 (double progression), incline db press 2x10, bicep curls 3x15
Accessories: lat pulldown 4x10, incline db press 2x10, bicep curls 3x15
No accessories for legs b/c 1) training at home, 2) still progressing just fine (size/strength wise), 3) always had proportionally bigger legs which respond to training very well (played soccer whole my life)
I alternate between those two workouts, same ones each time. I feel recovered between my sessions, might be like you said that I’m slightly under recovered and residual fatigue hinders progression just enough. I also like to train with high intensity (close to failure), but I need to keep myself in check. I have a tendency to go balls out on my first set, which makes the rest of my workout suffer.
I tried upper/lower before, done 3 times a week instead of 4. Made great progress on that until I injured myself. If I recall correctly, I used to pyramid up to 1 all out set of 5-8 reps on the main compound of the day (BP/SQ/DL) and then did a few back off sets at -15-20%. after that it was just typical accessories 3x8-12 double progression (dynamic - so not the typical 3x12 and then up the weight).
I thought that since my lifts are still low, I’d benefit more from higher frequency with a FB split. My main goal is still hypertrophy, but my goals shifted a bit lately towards strength aswel. I’d like to hit 225x5 SQ 315x5 deadlift and a 185x5 bench, which would be HUGE for me looking back at my starting point.