So I ve been benchpressing and doing dips once a day for three weeks

[Marty Champions]

if you could gayn muscle naturally then there would be no steroids

[WannaBePro]

Ovetraining is BS, there are certain bodyparts that recuparate like shit, lower back or shoulders for instance... But please tell me you ever "overtrained" your upper back, biceps or chest.

You can't overtrain biceps but you can definitely fuck up your elbow. I think that's what is meant by "overtraining". I don't believe you can overtrain a muscle, as long as you're not going balls to the wall every day on it, but "overtraining" refers to joint and CNS recovery. Once you fuck up your joints there's no going back.
Train smart and listen to your body, everything else will fall into place given the right nutrition and rest/sleep.

[Marty Champions]

You can't overtrain biceps but you can definitely fuck up your elbow. I think that's what is meant by "overtraining". I don't believe you can overtrain a muscle, as long as you're not going balls to the wall every day on it, but "overtraining" refers to joint and CNS recovery. Once you fuck up your joints there's no going back.
Train smart and listen to your body, everything else will fall into place given the right nutrition and rest/sleep.

agreed , id like to add you cant overtrain triceps but you can fuck up your elbow as well.

this is an interesting connundrum it must be figured out immediatley . but i feel there is not much to figure out, that is quite simply the unfortunate result we get. one must think abstractly about overcoming this obstacle

[Danimal77]

Most people on here know i'm a 170 lbs twink, but that's the way I'm born no point in aiming for more. I may post a before/after pic in one or two months from now to see if the experiment is working.

STFU with your pussy attitude. Calling yourself a fucking twink. What the fuck is wrong with you? Grow some balls son. When I used to run, I weighed 140 pounds. I then hit the weights HARD, ate like a champ and am over 220 pounds today mother fucker. What are you benching? Just the damn bar?

[thebrink]

You can't overtrain biceps but you can definitely fuck up your elbow. I think that's what is meant by "overtraining". I don't believe you can overtrain a muscle, as long as you're not going balls to the wall every day on it, but "overtraining" refers to joint and CNS recovery. Once you fuck up your joints there's no going back.
Train smart and listen to your body, everything else will fall into place given the right nutrition and rest/sleep.

This is some of the best advice I've heard on here, and from experience, this is THE worst outcome of overtraining and can cause bursitis.

[V Man]

You can't overtrain biceps but you can definitely fuck up your elbow. I think that's what is meant by "overtraining". I don't believe you can overtrain a muscle, as long as you're not going balls to the wall every day on it, but "overtraining" refers to joint and CNS recovery. Once you fuck up your joints there's no going back.
Train smart and listen to your body, everything else will fall into place given the right nutrition and rest/sleep.

This.

[no one]

You can't overtrain biceps but you can definitely fuck up your elbow. I think that's what is meant by "overtraining". I don't believe you can overtrain a muscle, as long as you're not going balls to the wall every day on it, but "overtraining" refers to joint and CNS recovery. Once you fuck up your joints there's no going back.
Train smart and listen to your body, everything else will fall into place given the right nutrition and rest/sleep.

responsible post.

'no one' endorsed.

[deceiver]

You can't overtrain biceps but you can definitely fuck up your elbow. I think that's what is meant by "overtraining". I don't believe you can overtrain a muscle, as long as you're not going balls to the wall every day on it, but "overtraining" refers to joint and CNS recovery. Once you fuck up your joints there's no going back.
Train smart and listen to your body, everything else will fall into place given the right nutrition and rest/sleep.

CNS overtraining is even more broscience than anything else.

[Papper]

Even so.. I find that if you train too often the intensity/poundage decrease

Find that golden middleway

[MONSTER_TRICEPS]

Even so.. I find that if you train too often the intensity/poundage decrease

Find that golden middleway

I find the more you train the stronger you get. As an experiment I tried maxing out everyday on the backsquat, with added volume after the heavy set. Strength will increase dramatically, however be very careful, because ligaments etc. recover slower than the muscles. Making you injury prone. Which i found out the hard way.  You really have to listen to your body, the strength will be there but if for example you don't feel quite right in the bottom position, than just wait another day instead of pushing trough.

[Donny]

Even so.. I find that if you train too often the intensity/poundage decrease

Find that golden middleway

correct and this is why a lot of volume Trainers do this..
Chest/back
shoulders/arms
OFF
Legs
OFF
so you would be hitting each muscle Group every 5th Day. The above split is just what i liked and you can do say pull/push.

[Bam-bam]

lmao at  that "you can't overtrain biceps" bro science horse shit. of course you can, anyone that has touched a weight knows that.

[DanielPaul]

A couple of years ago i trained each bodypart 7 days a week,just 1 set of 1 exercise done for 50 reps a set.If i hit 50 reps i added 1.25kg a side the next day which cut me down to 43-44 reps and then kept doing ti each day till i got back to 50reps.My initial thought was that i would be over training,but the weight is light enough not to tax the CNS.Within 2 weeks my chest,back,delts and arms (especially chest) looked a lot fuller.At the end of the workout after a 10 mins rest i felt great and felt like training again,unlike feeling totally exhausted after a HIT workout.I started off doing squats every day but after 3 weeks my hips stared hurting so cut back to twice a week on squats.I used to post on ironage what weight and reps i got each day,it was a good way of keeping a record of what i was doing.What i discovered is that no matter what stress you put the body under it will adapt,and then you progress the weight,and the only 2 words you need to know are adaption and progression.For the last year i changed back to a HIT,once a week blast on each bodypart,and my arms and chest have regressed,so 1 week ago i changed back to the 50 rep workout and i`m seeing improvements again.Finally at the age of nearly 51 and 35 years of training i know what works best for me.

tell me more about what you mean by saying " taxing on the central nervous system " please

[_bruce_]

Dang - Dorian totally overloaded on that final hand job ala McCough finishing curls.

The downside to training very frequently is joint deterioration.
Would love to have indestructible joints and spine.... I would train 24/7.

[SF1900]

I love when bodybuilders say, "You have to give your central nervous system a break/rest."

Most bodybuilders don't even know what a central nervous system is or what it does.  

[oldtimer1]

Muscles adapt to a stress and that stress in bodybuilding is lifting weights. They adapt by getting stronger, more powerful; larger and gain more endurance. If the stress is too much then exhaustion sets in that is both systemic and localized to the muscle trained. If there is exhaustion then a muscle can't adapt to the stress. Yes, rest is as important as exercise.

 This whole thread is filled with bro science saying rest is not important. Many power lifters and Olympic lifters take days off prior to a contest so knowing the rest will make them stronger.

Bottom line is if you're gaining training a body part more often than the norm and you are seeing results, that's all the information that you need.

[JOHN MATRIX]

Ive noticed biceps and side/rear delts seem to respond better to high volume/frequent movement that they do to a few heavy intense sets days apart

[BigRo]

Try actually training real hard then say over training is a myth. Once a week per bodypart for me twice if the muscle has recovered in time.

[pellius]

Only 5 to 7 sets of 10/15 reps each a day, in less than 30 minutes, and made significant progresses in the chest area in a very short amount of time considering I'm natural. Never trained that way thinking it would be counterproductive, but a month ago i said fuck it, i want to improve my pecs so im going to train them more often, as simple as that. Interestingly enough, i dont even train with high intensity, and still make progresses.
Im going to try with biceps curls and situps maybe I will improve the same way in the arms and abs department.

I eat twice a day with ridiculously low amounts of proteins.

My revolutionary "theory" is that the more you lift weights the more muscular you get (   ), not giving a fuck about anything else but what my body feels like. That there s no thing as overtraining especially for a natural. I believe diet is important for people who have to lose weight and who should lower their carb and fat intakes, but for naturally lean ectos and mesos diet is basically pointless. Eat what you want, train as often as you can/feel like, and voila, lean and muscular.  

If there's no such thing as doing too much and recovery time is irrelevant then why stop at 5-7 sets? Why not do a 100 sets? Why even sleep? You're a natural so somehow you feel that you can withstand more training and less recovery then someone who is enhanced.

And just eat what you want? My favorite food is ice cream and brownies. That's all I really want to eat. Will that also make me lean and muscular? And train when I feel like. I have to train after work now and I never feel like training. I just want to go home and rest. Are you sure we should all trust our feelings and desires?

Do you consider yourself, volila, lean and muscular?

You are obviously getting back at your angry and bitter parents for making you angry and bitter and resenting your children.

[visualizeperfection]

If there's no such thing as doing too much and recovery time is irrelevant then why stop at 5-7 sets? Why not do a 100 sets? Why even sleep? You're a natural so somehow you feel that you can withstand more training and less recovery then someone who is enhanced.

And just eat what you want? My favorite food is ice cream and brownies. That's all I really want to eat. Will that also make me lean and muscular? And train when I feel like. I have to train after work now and I never feel like training. I just want to go home and rest. Are you sure we should all trust our feelings and desires?

Do you consider yourself, volila, lean and muscular?

You are obviously getting back at your angry and bitter parents for making you angry and bitter and resenting your children.

[thebrink]

Try actually training real hard then say over training is a myth. Once a week per bodypart for me twice if the muscle has recovered in time.

yup, this sums it up why people make it out to be rocket science, who knows. overtraining is what creates muscularity. if muscle is sore and you eat 3 or 4 times daily - muscles will grow. when muscle is no longer sore, train it again. repeat for 10 years and you will be muscular. what is so hard about this concept.

[Donny]

Try actually training real hard then say over training is a myth. Once a week per bodypart for me twice if the muscle has recovered in time.

the volume you do Keltic Brother...no one could do 2x per week thinking of the over lap per muscle group. Let us not forget your muscles recover faster than your ligaments,tendons and soft structures.

[ritch]

Try actually training real hard then say over training is a myth. Once a week per bodypart for me twice if the muscle has recovered in time.

They will never fuckin' get it man, they just LOVE to troll on this one...
So op, when you don't look like an f'in BEGINNER, maybe then your opinion will matter, for now, not a chance...

[pellius]

Every post that disagrees with you is a meltdown. But I understand. You're still recovering from the owning I gave you when you claimed that all laws are black and white with no exceptions.

Stop crying already and grow a pair, bitch.

[visualizeperfection]

Every post that disagrees with you is a meltdown. But I understand. You're still recovering from the owning I gave you when you claimed that all laws are black and white with no exceptions.

Stop crying already and grow a pair, bitch.

Owning?


Haha. Oh yes consider me "owned".

You are just too stupid to understand life.