Bulking cycle test/deca/hgh : Would love to know your experience on a similar stack 💉💪

[sulk4]

1. Starting Stats & Objectives

Age: 21
Height: 185 cm
Starting Weight: 80.0 kg (~7–8% Body Fat, lean & dry baseline)
Target Weight: 92–95 kg (Capping body fat at a maximum of ~12–14%)

Cycle Goal:
After completing a strict cut and sitting at a dry 80 kg and 7-8%BF, ghrelin is through the roof and insulin sensitivity is at an all-time HIGH.
The goal ---> drive maximal lean mass accumulation while keeping visceral fat storage to an absolute minimum.

Rather than running a traditional "dirty bulk" that ruins metabolic health, i will try a clean bulk with 500 daily kcals surplus.

_________
2. PEDs Protocol & Strategy

The compounds are :
-test and deca to drive nitrogen retention, protein synthesis, and intracellular joint hydration.
-HGH is integrated to elevate serum IGF-1 levels and induce muscle cell hyperplasia, while low-dose Tirzepatide a metabolic shield. (Keep BG in check, Because high-dose HGH can induce peripheral insulin resistance)

Phase 1: (Weeks 1–12)
Testos: 500 mg/week
Deca : 400 mg/week
HGH: 4 IU/day
Tirzepatide: 2.5 mg/week (for glucose control)

Phase 2: (Weeks 13–20/24)
Test : 750 mg/week
Deca: 500 mg/week
Somatropin HGH: 4 IU/day
Tirzepatide: 2.5 mg/week

Ancillaries & Organ Protection (Full Duration)

Cabergoline: 0.25 mg/week
Telmisartan: 40 mg/day
Arimidex: 0.5 mg EOD
Injectable L-Carnitine: 500 mg/day

___________
3. Nutrition & Training Framework
Daily surplus of at least 500kcal

Training 7 days a week, no rest days even tho its not optimal, it is what i prefer. Each set taken to failure.
Training on a PPL variant with an added arm day.

____________
4. Progress Log & Observations (Week 4 Update)

Officially one month into the blast, and the tissue saturation from the long esters is becoming very apparent. Baseline strength on all compound pushes and squats has climbed noticeably, but the biggest shift is in recovery and joint integrity.

Current stats :
Current Weight: 84.1 kg (+4.1 kg from baseline)
Fasting Blood Glucose: 72 mg/dL
Resting Blood Pressure: 118 / 74 mmHg
Current Daily Calories: 3,800 kcal (550g Carbs / 220g Protein / 70g Fat)
Incline bench : from 90x4 to 100x6

 

[Donvitosharkone]

1. Starting Stats & Objectives

Age: 21
Height: 185 cm
Starting Weight: 80.0 kg (~7–8% Body Fat, lean & dry baseline)
Target Weight: 92–95 kg (Capping body fat at a maximum of ~12–14%)

Cycle Goal:
After completing a strict cut and sitting at a dry 80 kg and 7-8%BF, ghrelin is through the roof and insulin sensitivity is at an all-time HIGH.
The goal ---> drive maximal lean mass accumulation while keeping visceral fat storage to an absolute minimum.

Rather than running a traditional "dirty bulk" that ruins metabolic health, i will try a clean bulk with 500 daily kcals surplus.

_________
2. PEDs Protocol & Strategy

The compounds are :
-test and deca to drive nitrogen retention, protein synthesis, and intracellular joint hydration.
-HGH is integrated to elevate serum IGF-1 levels and induce muscle cell hyperplasia, while low-dose Tirzepatide a metabolic shield. (Keep BG in check, Because high-dose HGH can induce peripheral insulin resistance)

Phase 1: (Weeks 1–12)
Testos: 500 mg/week
Deca : 400 mg/week
HGH: 4 IU/day
Tirzepatide: 2.5 mg/week (for glucose control)

Phase 2: (Weeks 13–20/24)
Test : 750 mg/week
Deca: 500 mg/week
Somatropin HGH: 4 IU/day
Tirzepatide: 2.5 mg/week

Ancillaries & Organ Protection (Full Duration)

Cabergoline: 0.25 mg/week
Telmisartan: 40 mg/day
Arimidex: 0.5 mg EOD
Injectable L-Carnitine: 500 mg/day

___________
3. Nutrition & Training Framework
Daily surplus of at least 500kcal

Training 7 days a week, no rest days even tho its not optimal, it is what i prefer. Each set taken to failure.
Training on a PPL variant with an added arm day.

____________
4. Progress Log & Observations (Week 4 Update)

Officially one month into the blast, and the tissue saturation from the long esters is becoming very apparent. Baseline strength on all compound pushes and squats has climbed noticeably, but the biggest shift is in recovery and joint integrity.

Current stats :
Current Weight: 84.1 kg (+4.1 kg from baseline)
Fasting Blood Glucose: 72 mg/dL
Resting Blood Pressure: 118 / 74 mmHg
Current Daily Calories: 3,800 kcal (550g Carbs / 220g Protein / 70g Fat)
Incline bench : from 90x4 to 100x6

I like your mindset, brother. Starting lean and focusing on a controlled surplus instead of chasing the scale is how quality size is built.

My only advice is this: don’t confuse working harder with growing faster. Seven days a week to failure sounds hardcore, but muscle grows when you recover, not when you prove how tough you are.

Keep that discipline, recover just as hard as you train, and you’ll get much more out of that cycle.

Good luck!

 

[sulk4]

I like your mindset, brother. Starting lean and focusing on a controlled surplus instead of chasing the scale is how quality size is built.

My only advice is this: don’t confuse working harder with growing faster. Seven days a week to failure sounds hardcore, but muscle grows when you recover, not when you prove how tough you are.

Keep that discipline, recover just as hard as you train, and you’ll get much more out of that cycle.

Good luck!

Hey ! Thanks for the response !

I have a question for you : do you have any experience with a similar cycle ? What do your bulking cycles look like ?

This is my first time doing such a "heavy" bulking cycle so i would love to know what to expect in order of strength and mass gain

 

[Donvitosharkone]

Hey ! Thanks for the response !

I have a question for you : do you have any experience with a similar cycle ? What do your bulking cycles look like ?

This is my first time doing such a "heavy" bulking cycle so i would love to know what to expect in order of strength and mass gain

Yes, I have it.

Got to say I am an advanced user, mostly because of the Deca in such a high end.

my body withstand it properly, never have had prolactin issues that should be your main concern along with high BP.

You may also try NPP first, pinning EOD. Will do exactly the same but you will have a quick way out in case problem arises instead of min 25 days on blood serum like Deca.

For the rest, if you previously have done big loads, consider your dietary control as main lane to work with

 

[sulk4]

Yes, I have it.

Got to say I am an advanced user, mostly because of the Deca in such a high end.

my body withstand it properly, never have had prolactin issues that should be your main concern along with high BP.

You may also try NPP first, pinning EOD. Will do exactly the same but you will have a quick way out in case problem arises instead of min 25 days on blood serum like Deca.

For the rest, if you previously have done big loads, consider your dietary control as main lane to work with

Thanks for the feedback and the tip on NPP. The shorter half-life definitely makes more sense for managing potential prolactin or BP spikes, but the price difference is one of the reason i went for deca. I might have to try it tho, thanks!

Regarding the GH side of things, I had a few specific questions:
Have you ever used HGH in your bulking cycles?
If so, did you encounter any issues with blood glucose control while running it on high calories/carbs?
What was your preferred injection protocol and timing during the day?

 

[Davy Tenebrae]

Thanks for the feedback and the tip on NPP. The shorter half-life definitely makes more sense for managing potential prolactin or BP spikes, but the price difference is one of the reason i went for deca. I might have to try it tho, thanks!

Regarding the GH side of things, I had a few specific questions:
Have you ever used HGH in your bulking cycles?
If so, did you encounter any issues with blood glucose control while running it on high calories/carbs?
What was your preferred injection protocol and timing during the day?

Yes, I've used HGH during recomp and lean bulk phases. Personally, blood glucose wasn't an issue because I kept my diet clean and monitored it regularly, but everyone's response is different. It's definitely something worth monitoring if you're running higher GH doses alongside a high-carb diet.

As for timing, I prefer a single injection before bedtime. Some people inject first thing in the morning, while others prefer post-workout or before bed. There isn't a single "best" protocol, so it really comes down to what fits your routine and how your body responds.

Out of curiosity, what GH dose are you planning to run, and what cycle are you planning to pair it with?

 

[sulk4]

Yes, I've used HGH during recomp and lean bulk phases. Personally, blood glucose wasn't an issue because I kept my diet clean and monitored it regularly, but everyone's response is different. It's definitely something worth monitoring if you're running higher GH doses alongside a high-carb diet.

As for timing, I prefer a single injection before bedtime. Some people inject first thing in the morning, while others prefer post-workout or before bed. There isn't a single "best" protocol, so it really comes down to what fits your routine and how your body responds.

Out of curiosity, what GH dose are you planning to run, and what cycle are you planning to pair it with?

Well currently at 2iu and i was thinking of going up to 4iu's. I don't know if its worth it to push it to 6-8iu's. Im running this alongside test and deca, i mainly want to put on size to reach a lean 90kg in about 25-30weeks (is what im hoping for, idk if its unrealistic).

How many iu were you on and how were the results?

 

[Davy Tenebrae]

Well currently at 2iu and i was thinking of going up to 4iu's. I don't know if its worth it to push it to 6-8iu's. Im running this alongside test and deca, i mainly want to put on size to reach a lean 90kg in about 25-30weeks (is what im hoping for, idk if its unrealistic).

How many iu were you on and how were the results?

i was on 3 IU during my recomp, not really got that much muscle gains but i got leaner by the day so that's a signal my insulin sensitivity was sky high

 

[sulk4]

i was on 3 IU during my recomp, not really got that much muscle gains but i got leaner by the day so that's a signal my insulin sensitivity was sky high

Oh yeah okay, and how long did you run it for ?
From the info I gathered on forums, internet and with ai, it seems that for hgh to see some results in new muscle mass, your cycle needs to be on the longer end, at least 6 month of continuous exposition to it

 

[sulk4]

Week 5 Log Update :

Long esters are fully active. Pumps across the 7-day split are getting brutal, joint lubrication from Deca is night & day with zero discomfort, and 2.5mg Tirzepatide is keeping glucose tight. Midsection remains dry with zero visceral spill.

Metrics:
• Weight: 84.9 kg (+0.5 kg W4 / +4.6 kg total)
• BP: 120/75 mmHg
• Daily Nutrition: 3,850 kcal (560C / 225P / 70F)
Strength:
• Incline Bench: 100 kg x 4 (Up from 90x4 baseline)

Observations & Side Effects :

Water / Estrogen: Subcutaneous retention is minimal. Muscle bellies are dense and full round the clock. E2 dialed with 0.5mg Adex EOD.
Prolactin: Zero issues, Caber 0.25mg doing its job.

HGH Sides: Slight morning hand numbness from the 4 IU, fades within 15 minutes of waking up. Sleep depth is solid.

Digestion: Tirzepatide keeps gastric transit predictable. No bloat or sluggishness despite high carb volume.

 

[sulk4]

Training philosophy change : (Low Volume / High Intensity Shift):

Pull Day Update

Switched to an ultra-low volume, true failure setup today to safeguard recovery. Work stress has been heavy this week, causing recovery to lag, so systemic CNS fatigue needed to be managed immediately. Dropped deadlifts entirely—the heavy spinal loading and CNS tax weren't worth it right now.

Workout Breakdown:
• Lat Pulldown (Neutral Grip): 2 sets to absolute failure + partials on final set
• Chest-Supported Row: 2 heavy working sets to failure
• Single-Arm Cable Row: 1 set to failure per side
• Rear Delt Cable Flyes: 2 sets to failure
• Incline DB Curls: 2 sets to failure

Total: 9 working sets.
Back pump and lat fullness were there, even rho not the best without the usual post-session nervous system drain. CNS feels completely intact and energy remained high post-workout. Keeping volume capped at this threshold until work load normalizes.
Feels wierd, this training session seemed kind of empty in comparaison to what i usually do (usually i do 15-20worki g sets to failure)

Next step : I will keep updating each day for the next following week since i will switch to this trianing philosophy for tge next 7 days at least to see if i progress more, recover better etc...

 

[SalvatoreCorvus]

Is this the first time you've tried low volume?

I have a somewhat strong opinion on this. Which is rather unfavorable for "low volume and high intensity".

But if you've never tried it, it's an experiment to do.

 

[sulk4]

Yeah man, this is actually my first time taking things to this extreme with true "ultra-low volume." I've always run higher volume in the past, so scaling way back to 1-2 working sets per movement is a new experience since i usually do about 9-10per body part per workout
So a total of 17-20sets a week (without any rest days)

For example, yesterday on a pull day, instead of doing 3-4 working sets on heavy chest-supported rows, I did one single top set, taking it to absolute failure for 6 reps, followed by just one back-off set (drop set to go beyond failure), then moving on.

I'm keeping an open mind to see how my body adapts and especially recovers. but I'd love to hear your stance on it!!
What makes you unfavorable toward low volume / high intensity? Is it injury risk, or something else?

 

[sulk4]

Is this the first time you've tried low volume?

I have a somewhat strong opinion on this. Which is rather unfavorable for "low volume and high intensity".

But if you've never tried it, it's an experiment to do.

I replied to you, but forgot to use the "reply" mention

 

[SalvatoreCorvus]

(So. I hope you're ready and have time to read. It take fucking time for me to write this )

I'm not completely against low volume / high intensity training. I just think it's often presented as a universal method for everyone, when it isn't.

To me, it's an excellent tool in certain contexts, but certainly not the best approach for the majority of lifters, and even less so for beginners. In bodybuilding, you stay a beginner for several years. Building muscle mass isn't just about pushing as heavy as possible to total failure, even if that's the trend right now.

The first point is that training based on a single top set, or a top set followed by just one back-off, drastically reduces the possibilities for progressive overload — and makes that progression more fragile.
Progressive overload isn't just about adding weight to the bar. You can also increase total tonnage, add reps, add sets, improve execution, movement control, range of motion, or quality of contraction. With only one or two sets, a large part of these levers disappears.
On top of that, we're not machines. A bad night's sleep, a less digestible meal, a lack of focus, outside stress, or simply feeling off on a given day can be enough to blow the one set that mattered for the whole session. With a single top set, if that set is missed, the entire session is essentially compromised, and you have to wait until next week to try again, hoping all the conditions line up. We're not video games you can pause and resume exactly where you left off.
With more volume, an average set is largely offset by the ones that follow: the margin for error is reduced, the session as a whole stays productive, and setbacks are better absorbed. Progress can also come from the 3rd or 4th set on a given day, even if the earlier sets weren't optimal for whatever reason. Something that isn't possible with a single set.

The second point for me is motor learning, an aspect I think is heavily underrated.
Before trying to produce maximum intensity on very few sets, you first need to learn to use your muscles effectively. The mind-muscle connection, proprioception, stability, and quality of execution don't come instantly — they're built through repetition. The analogy that comes to mind is a child learning to walk: they don't learn with two steps a week, but with hundreds, then thousands of attempts, until the brain automates the movement. In lifting, it's the same principle: the more quality reps you accumulate, the more precise the movement becomes, and the better you get at effectively recruiting the muscle you're targeting.
This is also why I think volume is particularly useful for correcting weak points. Everyone has muscles that naturally take over from others, whether due to body structure, muscle insertions, or a less developed mind-muscle connection. With a single heavy set, the dominant muscles will generally keep doing most of the work. With multiple sets, on the other hand, you can test technical adjustments and gradually improve recruitment of a lagging muscle. More practice also means more opportunities to refine technique and experiment with small adjustments until the target muscle consistently becomes the limiting factor.

Another point: getting stronger is a good thing, but in bodybuilding, strength is a means, not an end.
If all your progress depends solely on increasing the load, because volume is intentionally kept very low, you'll inevitably hit a ceiling. At some point, adding just 2.5 kg to the bar may require months of progress, whereas adding a few quality repetitions, an extra set, or slightly increasing total training volume is often a much more realistic way to keep progressing. The heavier the loads get, the harder each gain becomes, the more fatigue builds up, and the greater the injury risk, while the goal is precisely to keep progressing for years.

Finally, I think it's a "shame" to reduce bodybuilding to a single type of stimulus. Heavy sets are very effective, but they don't represent the full range of possibilities training offers. Working across different rep ranges lets you vary mechanical tension, time under tension, metabolic stress, effective reps, and quality of contraction. To me, that diversity is an advantage, not a drawback.
In summary, I don't think low volume is a bad method.
I think it's often recommended too early, and often followed as a trend. For a very experienced lifter, capable of recruiting their muscles perfectly and producing real intensity on very few sets, it can be extremely effective. For the majority of lifters, though, a bit more volume generally offers more opportunities to learn, more room for progressive overload, more consistent progress, and a better ability to bring up weak points.

Bodybuilding is a sport built over many years. To me, the best method isn't the one that lets you do the most impressive set today, but the one that keeps you progressing five or ten years from now.
That doesn't mean everyone should train with high volume. Like every training variable, the optimal amount of volume depends on the individual, their experience, recovery capacity and goals. My point is simply that very low volume shouldn't be treated as the default recommendation for everyone, especially for beginners and early intermediates.

Hope'you get my thoughts.

 

[sulk4]

(So. I hope you're ready and have time to read. It take fucking time for me to write this )

I'm not completely against low volume / high intensity training. I just think it's often presented as a universal method for everyone, when it isn't.

To me, it's an excellent tool in certain contexts, but certainly not the best approach for the majority of lifters, and even less so for beginners. In bodybuilding, you stay a beginner for several years. Building muscle mass isn't just about pushing as heavy as possible to total failure, even if that's the trend right now.

The first point is that training based on a single top set, or a top set followed by just one back-off, drastically reduces the possibilities for progressive overload — and makes that progression more fragile.
Progressive overload isn't just about adding weight to the bar. You can also increase total tonnage, add reps, add sets, improve execution, movement control, range of motion, or quality of contraction. With only one or two sets, a large part of these levers disappears.
On top of that, we're not machines. A bad night's sleep, a less digestible meal, a lack of focus, outside stress, or simply feeling off on a given day can be enough to blow the one set that mattered for the whole session. With a single top set, if that set is missed, the entire session is essentially compromised, and you have to wait until next week to try again, hoping all the conditions line up. We're not video games you can pause and resume exactly where you left off.
With more volume, an average set is largely offset by the ones that follow: the margin for error is reduced, the session as a whole stays productive, and setbacks are better absorbed. Progress can also come from the 3rd or 4th set on a given day, even if the earlier sets weren't optimal for whatever reason. Something that isn't possible with a single set.

The second point for me is motor learning, an aspect I think is heavily underrated.
Before trying to produce maximum intensity on very few sets, you first need to learn to use your muscles effectively. The mind-muscle connection, proprioception, stability, and quality of execution don't come instantly — they're built through repetition. The analogy that comes to mind is a child learning to walk: they don't learn with two steps a week, but with hundreds, then thousands of attempts, until the brain automates the movement. In lifting, it's the same principle: the more quality reps you accumulate, the more precise the movement becomes, and the better you get at effectively recruiting the muscle you're targeting.
This is also why I think volume is particularly useful for correcting weak points. Everyone has muscles that naturally take over from others, whether due to body structure, muscle insertions, or a less developed mind-muscle connection. With a single heavy set, the dominant muscles will generally keep doing most of the work. With multiple sets, on the other hand, you can test technical adjustments and gradually improve recruitment of a lagging muscle. More practice also means more opportunities to refine technique and experiment with small adjustments until the target muscle consistently becomes the limiting factor.

Another point: getting stronger is a good thing, but in bodybuilding, strength is a means, not an end.
If all your progress depends solely on increasing the load, because volume is intentionally kept very low, you'll inevitably hit a ceiling. At some point, adding just 2.5 kg to the bar may require months of progress, whereas adding a few quality repetitions, an extra set, or slightly increasing total training volume is often a much more realistic way to keep progressing. The heavier the loads get, the harder each gain becomes, the more fatigue builds up, and the greater the injury risk, while the goal is precisely to keep progressing for years.

Finally, I think it's a "shame" to reduce bodybuilding to a single type of stimulus. Heavy sets are very effective, but they don't represent the full range of possibilities training offers. Working across different rep ranges lets you vary mechanical tension, time under tension, metabolic stress, effective reps, and quality of contraction. To me, that diversity is an advantage, not a drawback.
In summary, I don't think low volume is a bad method.
I think it's often recommended too early, and often followed as a trend. For a very experienced lifter, capable of recruiting their muscles perfectly and producing real intensity on very few sets, it can be extremely effective. For the majority of lifters, though, a bit more volume generally offers more opportunities to learn, more room for progressive overload, more consistent progress, and a better ability to bring up weak points.

Bodybuilding is a sport built over many years. To me, the best method isn't the one that lets you do the most impressive set today, but the one that keeps you progressing five or ten years from now.
That doesn't mean everyone should train with high volume. Like every training variable, the optimal amount of volume depends on the individual, their experience, recovery capacity and goals. My point is simply that very low volume shouldn't be treated as the default recommendation for everyone, especially for beginners and early intermediates.

Hope'you get my thoughts.

Well im in the train so i've got plenty of time to read !
Thank you a lot for your time investment and your response !!

completely agree with your take, kow volume/high-intensity training is heavily over-hyped as a default program right now, when in reality it's a specialized approach best suited for advanced lifters.

Your analogy about the child learning to walk is spot on. Neuromuscular efficiency and motor learning require high rep volume and practice before a lifter can reliably recruit a target muscle under extreme loads. Even after years in the gym, I still struggle to isolate and feel 100% of my lats on pull-downs on certain days. Expecting a beginner with unrefined technique to stimulate meaningful growth off just 5–6 total working sets a week for back is completely unrealistic.

On stimulus variety, that's exactly what I preach to anyone asking for advice. Sticking dogmatically to one narrow rep range for years misses out on different hypertrophy drivers:
Heavy work (~4 reps): Builds raw mechanical tension and neural strength.
Moderate work (8–10 reps): The traditional sweet spot for volume and fatigue management.
Higher reps (14+ reps): Excellent for metabolic stress, the pump, and refining mind-muscle connection without excessive joint strain.
Leaving any of these out limits the tools at your disposal.

Out of curiosity, what weekly set count have you found to be the sweet spot for your own training?

 

[Davy Tenebrae]

Well im in the train so i've got plenty of time to read !
Thank you a lot for your time investment and your response !!

completely agree with your take, kow volume/high-intensity training is heavily over-hyped as a default program right now, when in reality it's a specialized approach best suited for advanced lifters.

Your analogy about the child learning to walk is spot on. Neuromuscular efficiency and motor learning require high rep volume and practice before a lifter can reliably recruit a target muscle under extreme loads. Even after years in the gym, I still struggle to isolate and feel 100% of my lats on pull-downs on certain days. Expecting a beginner with unrefined technique to stimulate meaningful growth off just 5–6 total working sets a week for back is completely unrealistic.

On stimulus variety, that's exactly what I preach to anyone asking for advice. Sticking dogmatically to one narrow rep range for years misses out on different hypertrophy drivers:
Heavy work (~4 reps): Builds raw mechanical tension and neural strength.
Moderate work (8–10 reps): The traditional sweet spot for volume and fatigue management.
Higher reps (14+ reps): Excellent for metabolic stress, the pump, and refining mind-muscle connection without excessive joint strain.
Leaving any of these out limits the tools at your disposal.

Out of curiosity, what weekly set count have you found to be the sweet spot for your own training?

yeah bro you nailed it, high intensity/low volume training has become way overhyped as the “default” program for everyone right now… when really it’s a specialized approach best suited for advanced lifters with years of experience under their belt.

your analogy about the child learning to walk was perfect too, neuromuscular efficiency & motor learning require high rep volume & practice before you can reliably recruit a target muscle under extreme loads.. even after years in the gym i still struggle to isolate & feel lats on pull-downs some days.. expecting a beginner with unrefined technique to stimulate meaningful growth off just like 56 sets a week for back or legs or whatever… totally unrealistic.

on stimulus variety that’s exactly what I preach to anyone asking for advice.
sticking dogmatically to one narrow rep range year after year means missing out on all sorts of different hypertrophy drivers:
Heavy work (like four reps): Builds raw mechanical tension & neural strength.
Moderate work (eight-ten reps): The traditional sweet spot for volume & fatigue management.
Higher reps (14 plus reps): Excellent for metabolic stress/the pump/refining mind-muscle connection without excessive joint strain.

 

[SalvatoreCorvus]

Out of curiosity, what weekly set count have you found to be the sweet spot for your own training?

Honestly. I don't know.

There is never a sweet spot in the end. Depend of to many thing that not always the same. Bulk, cut, cruise, stressed life or not etc etc.
People are too focused on a particular number and lose track of their real needs. They chase a number more than the progress to be made.

The universal answer would be as much series as possible close to failure that does not hinder your recovery (from a muscular, joint, nervous and also adherence to the program)

Sometimes I reach more set because I'm strong on that pattern.
But if at times I lose too much strength I take away sets. If I can't progress in progressive weight overload or repetitions. Another idea is to add set for overload. A'd maybe not to failure but with good execution, control, contraction and will stop 5-6 repetitions before failure. And the following week, do the same again, stopping at 3-4 repetitions etc. There are plenty of ways to progress.
Playing with the number of reps in reserve is also a lever for progress.

So. Never a real sweet spot number.

 

[sulk4]

Damn i never tought about adding set but not brought to failure in order to manage fatigue better and stil bring progressive over load in this way, im defenitly going to implement that in one way or another in the next few weeks.

I just sometimes am not sure if im not progressing because it takes time to progress or because im bot well recovered enough/too fatigued. How do you make the difference between being either too fatigued or simply not strong enough because progress takes time ?

 

[SalvatoreCorvus]

I just sometimes am not sure if im not progressing because it takes time to progress or because im bot well recovered enough/too fatigued. How do you make the difference between being either too fatigued or simply not strong enough because progress takes time ?

I would say that if after 2-3 weeks there was absolutly no possibility of progressive overload (no matter how you do it) then it's fatigue or you hit a ceiling and you need to restart your progression from the start by decrease a lever. It's going backwards to jump better in the end.