Topic of the week: Is Overtraining BS?
- 05-01-2018, 10:00 AM
- 05-01-2018, 10:42 AM
05-01-2018, 11:43 AM
05-01-2018, 11:49 AM
05-01-2018, 12:02 PM
05-01-2018, 12:24 PM
05-08-2018, 11:29 AM
05-16-2018, 05:54 AM
Sure you can over train. Here's a simple way to do it:
Deadlift for a set of 5, as much weight as you can handle, 5RM max
Deadlift for a set of 5, 95% of 5RM max
Deadlift for a set of 5, 90% of 5RM max
Deadlift for a set of 5, 85% of 5RM max
Deadlift for a set of 5, 80% of 5RM max
Deadlift for a set of 5, 75% of 5RM max
Deadlift for a set of 5, 70% of 5RM max
Deadlift for a set of 5, 65% of 5RM max
Do this workout every day until over trained. It shouldn't take long.
06-01-2018, 10:22 AM
I think itís real, my immune system got shot to **** when I used to cut for wrestling tournaments. 2 mat sessions a day and a weights or circuit all on restricted calories.
I donít think you can get it from just hitting the gym though.
06-01-2018, 11:07 AM
06-01-2018, 11:11 AM
Yeah I don’t miss ring worm, but I found when I was going up a weight class I had a much more healthy immune system and I didn’t get nearly as much injuries.
06-01-2018, 04:28 PM
06-13-2018, 03:22 AM
Everyone has a maximum recoverable volume. This will increase as you increase sleep, calories and other recovery methods however it is not infinite.
If you train so much that you cannot provide a stimulus the next time you train then you are over trained.
For most people this is not a problem, they can just reduce the number of sets they do for a month then start working back up again.
I have a friend who's chest and triceps are permanently broken from excessive volume and he can only handle 2 weeks of overload training before he needs to deload on those muscle groups - so it's very real and can have permanent effects if you're really dumb
06-13-2018, 03:55 AM
06-13-2018, 04:02 AM
However the fact that you're even asking the question makes me believe you're fine, lol. It's hard to over train on split routines as well because who honestly does 20 sets of legs on one day?
Although, I shouldn't say that because I do know people that have permanently ****ed their chest and arms from doing stupid 20+ sets arm training once or twice a week for years on end
If you're getting stronger then add sets each week. When you get to the point where you don't feel like training / can't add weight then half the sets for a month then start adding sets again week 5. This is bodybuilding 101 but many people forget this and get stuck in the trap of doing the same thing each week or just changing exercises but keeping volume the same
06-13-2018, 06:22 AM
06-13-2018, 08:59 AM
Plus, we often discount other parts of our life effecting this - jobs can take a huge toll even if they are not physical. Being essentially restrained in a chair all day and trying to accomplish tasks will have a huge toll. Being restrained itself is a HUGE stressor and it isn't exactly physical.
I have found that if I am training bodyparts twice a week I can only tolerate a very small amount of volume even if I pull back in the intensity a bit. Even at that, after about 4-6 weeks I start noting symptoms of over training. It isn't always that I'm not getting stronger at first...i can continue to get stronger but I start dreading workouts that I loved a couple weeks before and really drag. My workouts also take longer and longer to complete.
But most people on here claim they have seen their best results with 2x a week frequency and much higher volume than I use. Granted, some people have chemical assistance, but that aside - everyone will have a different tolerance to exercise.
06-13-2018, 09:27 AM
Yes. Overtraining, training too fast for the body to heal, is bad and counterproductive. You will lose muscle, injure yourself, and possibly get sick.
No its not BS. Its a fact
06-13-2018, 09:30 AM
Overtraining*occurs when a person exceeds their body's ability to recover from strenuous*exercise.*Overtraining can be described as a point where a person may have a decrease in performance and plateauing as a result of failure to consistently perform at a certain level or training load; a load which exceeds their recovery capacity.
06-13-2018, 01:23 PM
Okay so I think Iím good to go because I definitely recover. I give myself quite a bit of time to recover from my training days.
I do around 30 sets per muscle group, excluding biceps. My rep range is usually 10-12.
And Iím literally getting stronger every season or stamina is higher.
Iím not an enhanced athlete, but I am coming back from years off and muscle memory is serving me well! More on strength than size though. 6 months in lol
06-13-2018, 04:12 PM
If you've overtrained or rather overreached. I know somebody posted up some literature separating the two by definition and the difference really only lies in the severity. I've overreached a number of times (several weeks feeling drained, and losing muscle strength,size, insatiable thirst, insomnia and/or excessive tiredness, elevated resting heart rate etc) in the past. I can now tell just based on how I feel when to back off on training intensity. Typically once every 4-5 weeks I'll need a deload and it's usually after I make unusually fast progress from one workout to the next that I'm on the brink. Prolonged muscle soreness also returns prior to OR. Subtle cues in the way you feel which you can familiarize yourself with over time are to be listened to because lets face it programming itself does not encompass changes in our lives outside the gym which can make it difficult to gauge our recovery ability theoretically.
06-13-2018, 04:29 PM
06-13-2018, 05:57 PM
06-13-2018, 06:28 PM
The main thing to remember is that everyone's max recoverable volume will be different, however it definitely exists and exceeding it for several months on end will cause long term damage. Most people don't go anywhere near that however I do see people in the gym riding that line a bit too much, especially on arms work!
06-13-2018, 06:30 PM
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