pro45
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If you do, and have success.... what's your routine?
I did it when I first started and a few times here and there. Results were always great, epically for strength but size 2. I don't feel there's any risk of overtraining as long as you stick to 1-2 exercises per body part. Bench,squat or deadlift,overhead press, bent over row I would do every other day and pick a few extras. I would normally do 3-4 sets of 6-8.If you do, and have success.... what's your routine?
I like your solution to slowed gains. More androgens!I do a 90 minute full-body workout 4x a week or strictly every other day, I do 9 sets of back, 9 sets of chest, and 6 sets of legs then 1x3 super set to end it with a cycle of biceps, triceps, and traps followed by 90 seconds rest then rinse repeat. I focus on lower volume, higher intensity, and steadily progressing each week in terms of total weight load. Sometimes the progression is more weight and some times the same weight with more reps each set depending on how I feel that workout.
I've been progressing on this so far and when and if it starts to slow down I'll add more androgens/calories/ or skip a day for a week to let my body recover. Also so far it seems to be not enough so if I'm still moving and shaking two weeks down the road I plan on adding an additional 3 sets of chest, back, and legs, while also adding more accessory work to polish it off. The only body part that seems at risk of becoming a bottle neck is delts so I'm been avoiding overhead press for the time being but plan on adding it soon at two sets of moderate weight a going from there. Days off are abs and cardio both light intensity so they don't mess with recovery.
Agreed, and/or not enough adrogens!! lol"There's no such thing as overtraining, just undereating and undersleeping" - Barbarian Brothers
Overtraining can actually be more likely on gear if your a serious lifter. All the extra weight and extra sets I would do on cycle would make my workouts 10x harder. It's not the muscles that get over trained, it's the cns.Agreed, and/or not enough adrogens!! lol
John Broz has some decent reading that disputes overtraining even then.. the taxes cns just gets run down some while it makes more drastic adaptations to the massive stimuli's.. Bulgarian Oly lifters should be overtrained many times over through the years.. but they don't burn out their cns.. they keep going.. granted gear helps.. but still it's more about what you can bring yourself to bear on your body than it is about training yourself too hardOvertraining can actually be more likely on gear if your a serious lifter. All the extra weight and extra sets I would do on cycle would make my workouts 10x harder. It's not the muscles that get over trained, it's the cns.
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True but full body 3x a week workouts are never to failure. It’s always about the constant incremental changes in weight / constant steady progression instead of progressing by training to failure (overloading) once or twice a week.Overtraining can actually be more likely on gear if your a serious lifter. All the extra weight and extra sets I would do on cycle would make my workouts 10x harder. It's not the muscles that get over trained, it's the cns.
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And even if the CNS gets taxed on gear, people supplement with cortisone (hydrocortisone) to help support the CNS.John Broz has some decent reading that disputes overtraining even then.. the taxes cns just gets run down some while it makes more drastic adaptations to the massive stimuli's.. Bulgarian Oly lifters should be overtrained many times over through the years.. but they don't burn out their cns.. they keep going.. granted gear helps.. but still it's more about what you can bring yourself to bear on your body than it is about training yourself too hard
True full body? Theres no such thing other then training the full body.And that's exactly what I recommend him to do in my first post in this thread, a few sets of a given lift for a very body part so I'm not really sure what the point is. But there's no set way of doing full body so saying a true full body workout is this or that just is not realistic. Full body training is training the whole body regardless of how you do it. Some ways are obviously more intelligent than othersTrue but full body 3x a week workouts are never to failure. It’s always about the constant incremental changes in weight / constant steady progression instead of progressing by training to failure (overloading) once or twice a week.
Ya I get you, I’m not arguing. There are several full body routines out there created by professionals. The one I know best is the HST (hypertrophy specific training) routine which very specifically says never train to failure. Fullbody routines are always about frequency and focus on simple incremental increases, strategic deconditioning and periodization, instead of overloading to failure or drop sets and super sets, which would prevent you from hitting the same group with frequency due to recovery time. It’s a totally different mindset and ballgame.True full body? Theres no such thing other then training the full body.And that's exactly what I recommend him to do in my first post in this thread, a few sets of a given lift for a very body part so I'm not really sure what the point is. But there's no set way of doing full body so saying a true full body workout is this or that just is not realistic. Full body training is training the whole body regardless of how you do it. Some ways are obviously more intelligent than others
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I'm not trying to argue either, soon as I posted that I realized I sounded like a dick lolYa I get you, I’m not arguing. There are several full body routines out there created by professionals. The one I know best is the HST (hypertrophy specific training) routine which very specifically says never train to failure. Fullbody routines are always about frequency instead of overloading to failure or drop sets, super sets, which would prevent you from hitting the same group with frequency due to recovery time. It’s a totally different mindset and ballgame.
Nah no worries manI'm not trying to argue either, soon as I posted that I realized I sounded like a dick lol
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I heard people tend to use sarcasm when they’re feeling insecure about something.T-nation source... Seems legit.. probably only works well if you use biotest product
What do you do for lower traps? I've started doing seated shrugs with a slight recline. Also doing pause sets on seated rows using 2 individual handles (for max TUT / focused contractions).For accessory work I do stuff for serratus anterior, lower traps, rhomboids, and maybe a couple sets of arms once a week.
Cables Y’s work really well. I do seated rows like that too.What do you do for lower traps? I've started doing seated shrugs with a slight recline. Also doing pause sets on seated rows using 2 individual handles (for max TUT / focused contractions).
For all the compounds I do 3 to 5 sets of 5, except deadlifts which is 3sets of 3, or 5 sets of 2, or 5 singles. All accessory work is 3 sets of 8-10.I’m a big fan of whole body training. I break mine into:
Bench/row/squat/accessory work
Deadlift/OHP/Pull-ups/accessory work
Monday/Wednesday/Friday
For accessory work I do stuff for serratus anterior, lower traps, rhomboids, and maybe a couple sets of arms once a week.
Do fortitude training. It’s 20bucks for the ebook and you get access to Scott Stevenson’s forum. Awesome program and excellent training program. Caters to your recovery and doesn’t get boring at allIf you do, and have success.... what's your routine?
Consistent and better strength and muscle gains. Less time in the gym. More time with family. We grow outside the gym as is said right?What are you all finding doing full body EoD essentially vs a traditional 4-6 day split focusing on bodyparts aestetically and strength-wise?