Thanks, not a written program, but just doing an increase in intensity, then when my body feels over run, doing a light day or rest, if that doesnt help, a deload week. Which anytime something comes up, and i am away from my gym for 3-7 days. I treat it as a deload.I'm jealous of that size. You are doing well! Did you do any programming for your training?
so just working in progressively overloading or tut. And making sure form is perfect, before anything else. So one week ill go heavier, the next time i hit the muscle ill do slow eccentric slow reps, then ill do a pump for that muscle next time. Repeat but heavier by the 3- 5 th set this go around.
i probably should write it down