It was 8 hr geez!!6 hours on arms per rich P
Sounds about right to meI Never train more than 3 days row, and never more than 5 days week
Never go over 60min
12 sets big muscles and 9 sets small
only one set to failure per exercise
reps from 5 to 10
and you will grow much more
I Never train more than 3 days row, and never more than 5 days week
Never go over 60min
12 sets big muscles and 9 sets small
only one set to failure per exercise
reps from 5 to 10
and you will grow much more
and you will grow much more
Im sure im no smarter than you but here's my 2 cents. 1st off truly "overtrained" is really hard to do in the literal sense. You'll lose sleep, chronically sore for days, sex drive and appetite is gone, and you just won't move if ya dont have to. That said, a "functional overreaching" phase can be quite productive due to the Super compensation it can provide. So if you start to notice any of the effects mentioned before it's time to maybe finish ur week and deload. Deload can mean different things to people but to me I say cut volume in half and cut intensity to 70ish percent. Over reaching can be strategically reached in a few ways. For example, percentages of 1rm are pushed higher over several weeks or week 1 work to 2 reps in reserve(RIR) and over the next several weeks push to 0 RIR and then use intensity techniques the last week for every body part. Or use percentages of 1rm and work up to hitting doubles with 95%(shouldn't be 95% anymore at this point) on all your lifts That week for a few sets. That should pretty much have you there then deload the next week to 10 days and repeat. I could really go into details and sound smarter but that would be a book but that's the jist of it.Indeed.
I have used a similar routine/schedule format in the past and got great results. Not sure why I stopped.
I am positive I am over-training right now. For example, when on gear, everything is amplified: strength, endurance, etc. There is the feeling of, "shit, I feel strong, the weights feel light, I can keep on lifting, so lets keep on lifting." I end up doing way more sets than I intended to and most likely ended up being counter-productive. Sure, I imagine there are times and places to go all out and stress the body to the max for extended periods, but not ALL the time. Diminishing returns and all that.
Would be curious of the input from smarter guys than me on this subject of overtraining.
Im sure im no smarter than you but here's my 2 cents. 1st off truly "overtrained" is really hard to do in the literal sense. You'll lose sleep, chronically sore for days, sex drive and appetite is gone, and you just won't move if ya dont have to. That said, a "functional overreaching" phase can be quite productive due to the Super compensation it can provide. So if you start to notice any of the effects mentioned before it's time to maybe finish ur week and deload. Deload can mean different things to people but to me I say cut volume in half and cut intensity to 70ish percent. Over reaching can be strategically reached in a few ways. For example, percentages of 1rm are pushed higher over several weeks or week 1 work to 2 reps in reserve(RIR) and over the next several weeks push to 0 RIR and then use intensity techniques the last week for every body part. Or use percentages of 1rm and work up to hitting doubles with 95%(shouldn't be 95% anymore at this point) on all your lifts That week for a few sets. That should pretty much have you there then deload the next week to 10 days and repeat. I could really go into details and sound smarter but that would be a book but that's the jist of it.
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No problem and ur welcomeThank you for this and it makes sense. Yea, I'm def not over-trained by your definition, but probably getting close if I kept it up for another month or so. Honestly, my program right now is somewhat scattered so I gotta get that handled first and foremost.
Again, thank you for the insights and they are much appreciated.
Overtraining is very easy to achieve mostly when you train like me , all sets to failure with rest pauses and drop sets
https://www.youtube.com/watch?v=EYxs9hRycQE
Chris please read all . i post this videos to show you when i overtrain every day , yes im shreded but flat and lighter , now im more 35 pounds at least and great condition . Overtraining is the worst you can get , never train all sets yo failure and never go over 3 days straight on gym .
12 sets big muscles and 9 sets small
I think this is actually backwards, the smaller the muscle the higher number of sets and frequency you can do since it recovers faster. I grew my delts by doing 25+ sets a week over like 6 days a week
So you're saying what works for an ifbb pro, slamming 4 grams of gear, is gonna work the same way for the average gym rat, pinning just 600mg?I think is way to much , alot for shoulders , most top pros do 12 sets and only one to faiilure in each exercice . How many sets to failure you do? because this is the most critical think in overtraining
Yes if they use alot of gear and do less sets why natty guy do more sets . Im here to help just with my knowlage.
that was almost 0 sets to failure back in the day, I would do RPE 8 week one and ramp up slowly to RPE 10 in the last week. I don't do this kind of training now, I would do it again if I really wanted to grow my shoulders a lot but they are my best feature so I just maintain them and work on other stuff for nowI think is way to much , alot for shoulders , most top pros do 12 sets and only one to faiilure in each exercice . How many sets to failure you do? because this is the most critical think in overtraining