Fear of overtraining, even more fear of under training!
- 01-15-2009, 11:49 PM
Fear of overtraining, even more fear of under training!
huge dillema, i dont know how much training is enough training!, some people say leave when u feel a pump, some ppl say stay till ur beat!. my triceps never grow and i think it might be because im over training? but i dont want to lower my volume because im afraid i wont be hitting them enough!, what do you feel is enough?
- 01-15-2009, 11:55 PM
- 01-16-2009, 01:02 AM
you should be able to tell when ur overtraining.. u litteraly feel dead in the gym.. ur weaker.. cant complete all prescribed reps.. and just feel like crap... u have to listen to your own body... i will frequently work out for six seven days straight and then lay off for 3 or 4 days... after training for 4-5 weeks,, its a good idea to take some time off .. you will come back stronger.. how long u lay off for is dependent on multiple factors.. that u need to figure out through time
01-16-2009, 01:05 AM
01-16-2009, 01:06 AM
01-16-2009, 01:09 AM
01-16-2009, 01:16 AM
01-16-2009, 01:17 AM
01-16-2009, 01:25 AM
01-16-2009, 01:28 AM
01-16-2009, 01:32 AM
M.Ed. Ex Phys
01-16-2009, 01:35 AM
01-16-2009, 01:36 AM
01-16-2009, 01:38 AM
01-16-2009, 01:40 AM
01-16-2009, 01:42 AM
01-18-2009, 04:23 AM
There are a lot of published studies indicating that 1 set per an exercise twice a week is sufficient for maximum hypertrophy. Undertraining isn't performing insufficient sets but pushing insufficient weight.
Carpinelli and Otto (1998) concluded during a period of 25 weeks there was no difference in terms of strength or hypertrophy between single and multiple sets.
The above study was published in Sports Medicine and there are others reaching similar conclusions, suggesting that a single set of 8-12 reps is enough to elicit maximum hypertrophy. This doesn't mean you shouldn't perform multiple sets, just there isn't any evidence suggesting it's superior to a single set at maximum weight.
01-18-2009, 04:28 AM
01-19-2009, 02:52 PM
in regards to the glutamine debate, taken as a supplement it has very little if no bioavailability to the human body.
in regards to overtraining... it is rather difficult to become overtrained if you are eating correctly and getting the appropriate rest. and when so you do become overtrained, consdering everything else besides your lifting regiment is in place, it is time for you to incorporate perodization into your routine.
01-20-2009, 02:29 PM
Eat more, and overtraining won't be a problem. Undertraining and poor nutrition could be. Or just you need much more protein. Either one
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01-20-2009, 04:44 PM
01-20-2009, 05:45 PM
i don't know what your workout looks like, how long you have been training or how your rep range is for that matter, you really haven't given us much info to work with so who's to say?
if you are over trained then you feel tired and weak not just in the gym but just day to day life, your workouts stagnate and you end up going backwards, if this is the case, take at least 2 weeks off and give your body a rest
under training is leaving the gym and not feeling like you have even worked out
01-20-2009, 05:53 PM
01-20-2009, 06:56 PM
01-20-2009, 07:12 PM
[QUOTE=b unit;1765794]That style of training is for experienced lifters who have done enough time in the gym for their bodies to handle that kind of stress.
Plus it takes time to improve the excellent mind-muscle connection that is so necessary if this one-set per excercise training is to be effective.
01-21-2009, 12:33 AM
ive been training for 5 years, went from 153 8% to 235 10%, im 5'11...so my training is good, my arms always seem to fall behind, just worried im over training em. heres an outline of my routine
cable flies 2x15
single leg squats 3x10
romanian deadlifts 3x10
decline close grip 5x5
ez bar skull crushers 3x12
tricep pushdown 3x12
hammer curls 3x12
day 4: back/shoulders
lateral raise 3x10
seated row 3x10
reverse flye 3x10
lat pulldown 3x10
01-21-2009, 12:36 AM
01-21-2009, 12:40 AM
should i just ass 4 working sets of skullcrushers with chest day and 4 working sets of bicep curls on back day? and take out arm day?
01-21-2009, 12:49 AM
01-21-2009, 01:05 AM
01-21-2009, 01:07 AM
01-21-2009, 03:37 AM
I have had good success with this routine:
Monday - Chest / Biceps
-4 sets flat bench
-4 sets incline dumbells
-4 sets cable crossovers
-4 sets dumbell curls seated on incline bench
-4 sets preacher curls - barbell
-finish off 3 sets of cable curls
Tuesday - Legs
-4 sets squats
-4 sets leg press
-4 sets stiff legged deadlifts
-4 sets hamstring curls
-4 sets calf raises
Thursday - Shoulders / Triceps
-4 sets barbell military press
-4 sets lateral raises
-4 sets seated dumbell military press
-4 sets cable "front raises" - I don't know what its called. Like lateral raises only in front of you. You can use dumbells, but this makes my shoulders pop
-4 sets of dips
-4 sets of skull crushers
-4 sets of cable tricep extensions
Saturday - Back
-4 sets deadlifts
-4 sets pullups
-4 sets lat pull downs
-4 sets of cable rows
-4 sets shoulder shrugs
--You could do back on Friday and then take the weekend off too. My tri's are spent on shoulder day, and my biceps are spent on Chest day. Also, I get a bit of a workout on my Tri's on shoulder day from the presses, and on back day, I can feel it a bit in my biceps on the pull downs and cable rows.
I hope I don't sound like I am telling you what to do. I am just giving an example of what works for me. I believe it is a great split, and you can substitute different lifts that work for you on each day.
01-22-2009, 01:50 AM
my shoulder and tricep day right now
dumbell press: 120lb each hand x 6, x 5
side lateral: 70lb each hand x 6
rear lateral: 65lb each hand x 6
Lying Tricep Extension: 185lb x 7, x 6
Tricep Pulldown: 2 sets x 6 x 5 (weight varies on racks)
Overhead Extension One Arm: 60lb x 6
don't go for pump. don't go for soreness. don't go for exhaustion.
Go for heavy weight
and increase over time
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