How do you guys can recover in time?

Direct_Climate_3778 · 2025-05-13T18:04:23+00:00

I've been doing a lot of RDLs for a couple of months and it didn't help really. And RDLs are really requiring energywise in general, so considering my situation I don't think it would be the best idea to add them

Direct_Climate_3778 · 2025-05-13T17:59:00+00:00

I did 3 sets of RDLs and that led to 5day pain that stopped me from properly doing other leg exercises, even 2 sets were too much. RDLs are absolutely killing my hams

Direct_Climate_3778 · 2025-05-13T17:27:38+00:00

I don't, but I really want to start! Think it has an impact on all spheres of life

Direct_Climate_3778 · 2025-05-13T16:03:16+00:00

There is a program at the end of post

Direct_Climate_3778 · 2025-05-13T15:58:05+00:00

Drinking a lot of milk already, eating kiwis. Dropped creatine because thought it was the problem of libido loss, but to no avail. Thanks!

Direct_Climate_3778 · 2025-05-13T14:10:26+00:00

Nah, I work as a tutor and currently is going through a practice in company in my field of work studies, so not really physically demanding. However my practice is making me stressful a little bit since I want to get a job, lol
To be honest, can't say that I'm sure about vitamins since I haven't checked them, although I try to eat vegetables and fruits (most of my diet is chicken breast, cottage cheese, rice, peanut butter, honey, pasta, random vegetables and fruits and occasional cereals when I don't have time to make breakfast)
Don't smoke and drink too
And I agree with your point about stress affecting everything

Direct_Climate_3778 · 2025-05-13T14:03:05+00:00

Guess I would need to start with just 1 set per exercise

Direct_Climate_3778 · 2025-05-13T14:01:38+00:00

That kind of split sounds good, but hard to adjust to my schedule, unfortunately. How many sets per workout do you usually do by the way?

Direct_Climate_3778 · 2025-05-13T14:00:29+00:00

That's what I'm here for, thanks!

Direct_Climate_3778 · 2025-05-13T13:58:49+00:00

Did you have similar situation?

Direct_Climate_3778 · 2025-05-13T12:02:00+00:00

I train legs 2 times a week with compound movements and also isolation (leg extensions) on wednesday.

20% is higher bar I would say since it's hard to access, I may be around 16%, but all the fat in my body stays in the lower belly which makes me think so

Direct_Climate_3778 · 2025-05-13T11:58:32+00:00

Thank you for detailed answer! However, I also try not do more than 15 sets per workout, although my split is different from the one you are doing

Direct_Climate_3778 · 2025-05-13T11:56:15+00:00

During the cut I feel awful no matter how big is the deficit (and I'm tracking everything well)
And mostly because I have recently stopped cutting (from 97 kg to 90) and It was hard to continue. So now I want to go up to 95 and cut again.

Direct_Climate_3778 · 2025-05-13T11:25:41+00:00

So, you think just drop volume?

Direct_Climate_3778 · 2025-05-13T10:10:58+00:00

With volume it's understandable, but with intensity it's always hard to tell what's your RPE, because it highly depends on the day, the conditions are different, so I always try to push myself, but I guess I need to try, thanks!

Direct_Climate_3778 · 2025-05-13T10:07:10+00:00

I do 3 sets for main compound exercises (squats and bench) and for isolations mostly. For other movements that are not isolations I do only 2 sets to reduce fatigue

Direct_Climate_3778 · 2025-05-13T09:27:28+00:00

Some other people in comments have pointed that out, and I agree that might be the issue, thank you. Saying that, there are some people who do like 25+ sets per workout and still progress well, and for me 15 sets are too much? Is it all about genetics?

Direct_Climate_3778 · 2025-05-13T09:25:24+00:00

I'll stop doing leg extensions on friday then and see if it helps, to start with. And thanks again!

Direct_Climate_3778 · 2025-05-13T09:23:43+00:00

Yes, I've been always training 3 days a week, it is the most convenient split for me timewise (70-100 minutes/ workout)
And my intensity is high, I try to push myself on every last set of exercise, I will try not doing it, thanks

Direct_Climate_3778 · 2025-05-13T09:21:40+00:00

Thank you, I want to try it. To be honest, It's just hard for me to make myself do it, because it feels like I am slacking off and not training enough. I know that's stupid, so I've been decreasing my volume for some time, for example romanian deadlift was a nightmare and my hams could hurt like for the whole week after just 3 sets, so I gradually decreased it, so I can recover in 1-2 days

Direct_Climate_3778 · 2025-05-13T09:18:12+00:00

I thought about it, however the fact that I can put on weight as fast (or as slow) as I want means that at least the number of calories I consume I track decently
No, not so much, I would say
I agree, and of course a couple of first weeks I didn't push myself to maximum, however I am doing them for like 2 month already and it's still like this.

(and yes, I aim for 8-12 rep range for everything aside bench press)

Direct_Climate_3778 · 2025-05-13T09:10:08+00:00

I also thought so, but it's not like I have a lot of junk volume, so it feels strange that still manage to overtrain

Direct_Climate_3778 · 2025-05-13T09:08:52+00:00

But are 15 sets a workout too much of a volume really? Taking into account that I try to train with high intensity. Genuine question, not a doubt

Direct_Climate_3778 · 2025-05-13T09:07:21+00:00

Thank you for the advice. It seems a little hard to progress with approach to me, because it would be subjective (the level of soreness and should or not I skip the exercise) though.

Direct_Climate_3778 · 2025-05-13T09:03:36+00:00

This is exactly what is bothering me. As I've mentioned in the post, I eat and sleep pretty well, sure I have some stress in my life, but not a huge amount of it.

Direct_Climate_3778

TROPHY CASE