Recovery Is Part Of The Programme

Training is the stimulus; recovery is where you actually get stronger. If you are not progressing, look at recovery before you add volume.

Sleep is the single biggest lever. Seven to nine hours, in a dark, cool room, with a consistent wake time. One bad night is fine; a bad month shows up in every lift.

Eat enough protein. Around one point six grams per kilogram of bodyweight per day covers most lifters, spread across three or four meals. Total calories matter too; you cannot build much strength in a steep deficit.

Use easy days properly. A walk, a light bike ride or some mobility work moves blood without adding fatigue. Doing nothing is also a valid choice.