superswole23
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I always hear people say not to overtrain muscles so they don't become over worked and stopp growing. Can muscles be overworked if using steroids?
Overreaching and overtraining are not the same thing.Overtraining isn't always bad anyway, purposeful overtraining is actually a method of working out. A good one IMO, but it can beat the living crap out of your joints.
Talks a little bit about purposeful overtraining in this: http://www.neuro-vision.us/ad/Article/Dangers-of-Over-Training-in-Body-Building/9985Overreaching and overtraining are not the same thing.
That's called overreaching, not overtraining. Overtraining is something that is thrown around far too commonly these days.Talks a little bit about purposeful overtraining in this: http://www.neuro-vision.us/ad/Article/Dangers-of-Over-Training-in-Body-Building/9985
It can be hard to find info on but there is something called a "shock micro cycle" and one way of doing that type of short cycle is overtraining on purpose for one week(a micro cycle is a 1-7 days).
Also overtraining was commonly done on purpose by oldschool bodybuilders, and probably still by bodybuilders today.
Another, maybe better, source: http://anabolicminds.com/forum/content/old-school-high-1371/
Arms get hit 13 days in a row directly and indirectly. That just screams overtraining to me, i wouldnt even do that on cycle.No set day for rest until I run into something and I can't workout. Usually miss 1 workout every two weeks approx
Well damn. I get flabby when I skip a day of working out. And I seem to still be growing fineArms get hit 13 days in a row directly and indirectly. That just screams overtraining to me, i wouldnt even do that on cycle.
You have more volume for arms then legs, which is far from optimal. You do not get flabby in one day; that's all in your head.Well damn. I get flabby when I skip a day of working out. And I seem to still be growing fine
The problem I see is you only have 12 sets of legs, and 12 sets of back. I don't know how your body reacts and what your strong points are but I would say you need at least 16-20 sets for major muscle groups and at least 8-12 sets for small muscle groups. Those are just generic all around numbers though, and would need to be adjusted for strong/weak points and other varying factors.
This. That's a terrible program on or off. Search up "5/3/1" and read it.Thats a lot of volume, i highly doubt anyone needs that much to actually grow. If you have pushed your body to require that much volume i can guarantee you will get better gains by taking a short time off of that and into a lower volume, higher frequency program.
Wut? I skipped over 2 weeks of lifting after my physique competition, and my composition did not change.Well damn. I get flabby when I skip a day of working out. And I seem to still be growing fine
id up that "on cycle". your bodys protein synthesis is increased. id shoot for 2gs per lb of weight, so 340 ideally.Thanks guys! I weigh 170ish so should I shoot for 250g protein a day sound good?
That's a recommendation based off of working each muscle group once a week, it's not too much at all. That's not high volume in any way. 16 sets for chest is 4 sets each for 4 exercises... I did that 2 days ago in 40min easy. 20 sets would be one more exercise for another four sets, so 5 for 4. I was doing ~25 sets on chest day while I was on, and I've commonly done 30 sets total for legs, that's high volume not 16 to 20. This is totally different if you are doing a workout split, where the same muscle groups are worked more than once a week.Thats a lot of volume, i highly doubt anyone needs that much to actually grow. If you have pushed your body to require that much volume i can guarantee you will get better gains by taking a short time off of that and into a lower volume, higher frequency program.
Bro can u pm me your full workout. And cals/protein a day?Wut? I skipped over 2 weeks of lifting after my physique competition, and my composition did not change.
Strong mental weakness lol.
If he can eat that much lolololid up that "on cycle". your bodys protein synthesis is increased. id shoot for 2gs per lb of weight, so 340 ideally.
Yeah for each bodypart once a week....9 sets or more would seem to be mandatory.....i usually do it that way. But I've been mostly cutting and recomping the last 6 months or so.....id go twice a week maybe on a bulk/lean bulk though....That's a recommendation based off of working each muscle group once a week, it's not too much at all. That's not high volume in any way. 16 sets for chest is 4 sets each for 4 exercises... I did that 2 days ago in 40min easy. 20 sets would be one more exercise for another four sets, so 5 for 4. I was doing ~25 sets on chest day while I was on, and I've commonly done 30 sets total for legs, that's high volume not 16 to 20. This is totally different if you are doing a workout split, where the same muscle groups are worked more than once a week.
I spent a lot of time messing around doing 3 sets of each exercise for 4 or 5 different exercises a muscle group and getting nowhere. Upping volume is what works for me, maybe it's not good for everyone but it works well for some.
I've also done lower volume with higher frequency like groverino suggested and though I liked that program it was taxing on me because I work 10-12+ hours a day, so things like 2 a days are very difficult for me to accomplish.
It's not a terrible program on or off, there's not one program that works well for everyone and things that may seem ridiculous to some work well for others so open your fkin minds a little bit.
The whole "60 minute rule" is retarded and those "articles" are terrible. 75 minutes falls into the high-volume category...seriously!? I spend that much time warming up and then working up to my max.Here is an article about high volume workouts saying that they generally involve 18-30 sets per body part. It does also talk about high volume training results stopping for most lifters after some time and how workouts can become catabolic after 60min or so for natural lifters. This is why I cycle my workouts and take a little while to do some lower volume training than this every few months or so.
http://muscleandbrawn.com/high-volume-training/
The high volume workout shown here has 24 sets: http://plyoathletics.blogspot.co.uk/2011/06/high-load-or-high-volume-chest-workout.html
There you have it.
^ just about to put the exact same thing. Especially if you're new to lifting and shouldn't be using anabolics yet because your tendons and ligaments aren't strong yet but the anabolics give you the ability to lift more weight which puts more stress on the tendons and ligaments.Muscles can get overworked on sterons. But the biggest issue is your tendons and ligaments. The muscles grow much faster than everything else, and it's easy to injure yourself.
I know the articles weren't the best, but the workouts were what I was looking for for my example.The whole "60 minute rule" is retarded and those "articles" are terrible. 75 minutes falls into the high-volume category...seriously!? I spend that much time warming up and then working up to my max.
This should be in the training section. And besides why changed your routine when you're on anabolics??Sorry to bring up a dead thread, but how does this look on a ph cycle.
Day 1: Chest, tri's
Day 2: back, bi's
Day 3: legs
Day 4 : shoulders, traps
Day 5: rest
Repeat
Also, listening to my body if it seems to much
You're only doing three sets per body part? Please tell me I read that wrong....Sorry about that. But normally 4 workouts of 3 sets 6-10 reps per body part. And only reason I was thinking of bumping it up is because the increased recovery from being on cycle
No, each workout has 3 sets. So 12 total setsYou're only doing three sets per body part? Please tell me I read that wrong....
Okay. It didn't sound right the way you explained it.No, each workout has 3 sets. So 12 total sets