I'm hitting glutes 3x a week and ending up around 20 hard sets total. Mostly hip thrusts, RDLs, split squats and abductions.
Strength was moving up for a while but now Im just permanently sore and my last few sets feel kinda pointless. Sleep and protein are fine.
Would you cut sets first or just drop the third day entirely? Curious where everyone elses sweet spot is for actually growing
How much protein are you having per lb of bodyweight per day? 20 hard sets spaced out over 3 days isn't that much.
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Permanent soreness is pretty much the sign. Keep the 3 days but cut it to 12 to 15 hard sets total for a few months. If strength/growth still stalls, then drop the third day.
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I'd take a deload first then do what you said
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