Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: vic86 on January 07, 2009, 12:31:58 AM
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need to be more subjective on this
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some say weight training should not be more than 3 days a week, too much volume is bad,only this many sets thats it, HIT is the only way out !but what about giant sets??!! which has quite variety of excercises and number of sets to trigger muscle growth, personally found good,
what are your views?can this type of protocol can lead to over training for naturals?
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i dont think overtraining is that common... mostly for those who hit the weights really hard and go to failure all the time or even beyond failure by negatives etc without enough rest over a long period of time... doesnt sound like you or does it?
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If ya wake up everyday with no hard on and you feel like sleeping longer and longer all the time then yes, you may be overtraining. Generally speaking for me I have done the 5 days a week 4 days and 3 days and I know now that all I need is 3 days. Every session is intense my body just has it in store and ready. My experience. 8)
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Overtraining exists, but i think for the most part it is more a case of inadequate diet/nourishment and lack of sleep/recovery.
That being said, i don't think giant sets are an optimal way for naturals to train...
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I think getting enough sleep is the hardest part of bodybuilding.
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I think getting enough sleep is the hardest part of bodybuilding.
Well if you are busy or a shift worker then yes, it would be.
For the most part, the actual training and nutrition side of bb'ing is pretty straight forward. We all just seem to over analyse and overcomplicate everything....
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Well if you are busy or a shift worker then yes, it would be.
For the most part, the actual training and nutrition side of bb'ing is pretty straight forward. We all just seem to over analyse and overcomplicate everything....
Even when I'm not busy I seem to waste a lot of time that I should be sleeping, shit needs to change.
Also true about training and nutrition being simpler than people make it out to be.
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Even when I'm not busy I seem to waste a lot of time that I should be sleeping, shit needs to change.
Also true about training and nutrition being simpler than people make it out to be.
True.
When I'm working/going to tafe i get into a good rhythm and go to bed at like 9.30 pm and get up about 6am.
Now I've got some free time on my hands, next thing i know I'm going to bed at 1-2 am and sleeping in. I hate getting up late. Seems like I've wasted heaps of the day, which results in me staying up later into the night..... :-\
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True.
When I'm working/going to tafe i get into a good rhythm and go to bed at like 9.30 pm and get up about 6am.
Now I've got some free time on my hands, next thing i know I'm going to bed at 1-2 am and sleeping in. I hate getting up late. Seems like I've wasted heaps of the day, which results in me staying up later into the night..... :-\
haha yeah mate exactly same situation for me too.
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some say weight training should not be more than 3 days a week, too much volume is bad,only this many sets thats it, HIT is the only way out !but what about giant sets??!! which has quite variety of excercises and number of sets to trigger muscle growth, personally found good,
what are your views?can this type of protocol can lead to over training for naturals?
As to Giant sets, i am natural and have trained them continuously 5 days a week for over a year WITHOUT stagnating one moment.
Overtraining exists, but i think for the most part it is more a case of inadequate diet/nourishment and lack of sleep/recovery.
That being said, i don't think giant sets are an optimal way for naturals to train...
So you have personal experience or just presume?
Giant sets are a great way to train for naturals, just follow Milos' during workout supplementation tips as well (glucose and BCAA at least), eat and sleep enough.
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True.
When I'm working/going to tafe i get into a good rhythm and go to bed at like 9.30 pm and get up about 6am.
Now I've got some free time on my hands, next thing i know I'm going to bed at 1-2 am and sleeping in. I hate getting up late. Seems like I've wasted heaps of the day, which results in me staying up later into the night..... :-\
true.
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it does give yyou flu, sometimes, my personal experience :-\
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overtraining for the most part is not a reality for most trainers.
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Most people think they train hard but in reality are merely scratching the surface.
Eat better,sleep better,and be intense in the gym.
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i dont think overtraining is that common... mostly for those who hit the weights really hard and go to failure all the time or even beyond failure by negatives etc without enough rest over a long period of time... doesnt sound like you or does it?
Overtraining IS VERY FUCKING COMMON! That's why most dudes can't make shit gains without turning to steroids. They train way too long when they go to the gym. They can't get over this mental roadblock that their muslces will shrink if they take an extray day or two off. But you look like an underwear model for NAMBLA so you probably overtrain as well.
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overtraining for the most part is not a reality for most trainers.
Says the 150lb teenage twink that had to jump on steroids to put on any amount of decent muscle.
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Most people think they train hard but in reality are merely scratching the surface.
Eat better,sleep better,and be intense in the gym.
Intensity can ruin people's ability to recover. You can either be intense for short brief workouts or less intense for longer workouts. Most of the morons in the gym try to be intense for 3 hours. You can't sprint a marathon. Same thing with training for muscle.
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99% of people train half-assed. I claim to train pretty intense, but there are days when i realize, that i could still go further and more intense. Most people know shit about nutrition and recovery, thats the point.
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my opinion is:
overtraining does exist.
giant sets WILL burn you out and cause you to overtrain - especially naturals, but even gear users although not as common.
if dk hasn't yet stalled on giant sets, its because he's either on gear, the weights are too light, or he has not been using progressive resistance.
good nutrition, plenty of rest, and a level of volume that is not too high will help stave it off, but not for ever, evetually if you are increasing the weight you will burn out.
oh and steroids will help too.
also i feel general fitness level plays a big big part in keeping overtraining at bay, by that i mean cardiovascular fitness.
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Overtraining is pretty common IMO.
Basically because we don't get instant results from training.
Ie, if we feel awesome when coming into the gym for a training session, and hits some great numbers in the benchpress, that won't translate into us being stronger the next few hours.
It will take a week or two before all the gains from that session comes.
It sounds pretty basic, but the delay makes it very easy to add a few more sets than what we usually do.
And to perhaps go back into the gym one or two days earlier to hit benchpress again, earlier than originally planned.
And with weights bigger than orginally - planned.
I just think that in general, what most of us lack is a long time perspective on our training.
If we're being honest, how many of us know the weekly amount of lbs lifted, and whether or not it's more than one year ago?
Overtraining often happens IMO when things are going fcuking great and lifts are flying up.
Then we will keep lifting heavier and perhaps do a few more sets. Then a couple of weeks later we become overtrained.
However, I think training volume has to be periodized for it to be most effective.
Ie, for a few weeks a real intense and high volume could be used. Followed by something similar to Mentzer's HD for a few weeks, followed by yet again some higher volume training.
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to recover from "real overtraining" itīs not easy, it takes severeal weeks/months,
what most people are talking about isnīt overtraining itīs "over-working/underresting/underfeeding/undersleeping" (just the optimal Bodybuilding-lifestyle). In that case the problem can go away just in a few days, "be out of the gym for 4-6 days, take your sleep, eat good" and new progress will follow.
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Says the 150lb teenage twink that had to jump on steroids to put on any amount of decent muscle.
me natural 17 years old 180 lbs
(http://i3.photobucket.com/albums/y88/candidate2025/taysideflex.jpg)
:-*
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If we're being honest, how many of us know the weekly amount of lbs lifted, and whether or not it's more than one year ago?
Overtraining often happens IMO when things are going fcuking great and lifts are flying up.
first sentence- "the muscle doesnt know how much lbs its lifting, it only knows how many lbs it FEELS liek its lifting"<-- for bodybuilding this is very true and weight lifted doesnt mean = muscle gained.
second sentence - if over traiing is occcuring when gains are rapid, then wha the hell is wrog with over training ? lol. no, i get what your saying, when things start to go good, then people ge more motivation and start to over trian, then things go bad. thats what you syaing, right? IMO yeah that may happen, but only if the person starts liftign every day of the week without breaks.
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(http://i3.photobucket.com/albums/y88/candidate2025/taysideflex.jpg)
the sad part is if I saw you in my gym I'd bet everything in my pocket that you wer'nt on gear
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(http://i3.photobucket.com/albums/y88/candidate2025/taysideflex.jpg)
the sad part is if I saw you in my gym I'd bet everything in my pocket that you wer'nt on gear
and you would be right because i was not on gear and i was 17
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overtraining for the most part is not a reality for most trainers.
Wrong..CNS fatique is also real..please dont quote another study either cos most of the time they mean jack shit in the real world... in study like conditions everything = perfect..to many varibles in the real world..
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Wrong..CNS fatique is also real..please dont quote another study either cos most of the time they mean jack shit in the real world... in study like conditions everything = perfect..to many varibles in the real world..
i agree it is real but it doesnt occcur from high volume workouts, it occurs when your training with intensity too many days in a row. it probably varys from person to person, but for myself I know that i xperience no fatigue at all with one day off per week.
in fact the first three years i was training, i trained 7 days a week high volume. and i didnt eat mmuch carbs either. (i liked low carb cuz when i lost fat initially it was with an atkins diet). over those three years neve once did i experience any symptoms of overtraining. and i never missed a day unless it was impossible for me to get to a gym or workout with my weights at my house.
im basing my opinion that overtraining rarely ever occurs to people and thats it a big misconseption and an over used term off of my real woprld experience, not off of a study.
i also know of a pro who trains pretty much 7 days a week. maybe 1 day off every 10 days or so. bt even on that day its still a bit calves and abs and traps at home .
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i agree it is real but it doesnt occcur from high volume workouts, it occurs when your training with intensity too many days in a row. it probably varys from person to person, but for myself I know that i xperience no fatigue at all with one day off per week.
Yes it can. I know when I do way too much I feel fried that night...I usually feel like I'm sick (i.e. flu).
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Yes it can. I know when I do way too much I feel fried that night...I usually feel like I'm sick (i.e. flu).
yes, this is how i feel when overtrained too, cold and flu like symptoms every few weeks, tired - yet cannot sleep, strength either stalls or moves backwards.
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Yes it can. I know when I do way too much I feel fried that night...I usually feel like I'm sick (i.e. flu).
doesnt everyone always feel tired after doig hardwork...?
thats not overtraining its just working hard
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doesnt everyone always feel tired after doig hardwork...?
thats not overtraining its just working hard
No it's a completely different feeling. I went to the gym this afternoon, I'm tired. When I over train it's a totally different animal. I feel sick...I notice that I will also get really chilled too.
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it depends on so many factors.
if you're a sedentary individual, chances are you can lift a lot more than if you have a very active lifestyle. people who work at a computer and are on their asses all day are going to be able to burn themselves out more in the gym than people who haul crates or chop down trees for a living.
when i worked at the steel mill, more than a 45 minute workout was enough to KO me if i did more than 4 a week. in school, where my day mostly consisted of sitting in class and sitting at my computer to do work, lifting for 90 minutes wasn't a problem at all as long as i kept eating enough. considering i do zero physical exertion outside of playing with my dog a little bit, the 6.2% of my day that's actual exercise can't possibly overtrain me.
it's totally individual. once again, GENETICS are a huge part of it. you can't really know unless you amp up your workouts and back off when they seem to be too much.
ever wondered how those russian olympic lifters can lift for 4 hours a day? it's not just because they're going sub-maximal, it's because that their entire day is that workout. the rest of the day is eating and recovering. top level bodybuilders, even the non-geared ones, can pull two a days at the gym thanks to not taxing their bodies ever, save the training. my stepdad runs triathlons. he lifts weights 4 days a week, along with running, swimming, and biking. it's not uncommon for him to be in the gym for 3+ hours. common wisdom would say he's overtraining, but he doesn't.
CNS burnout is a possibility but all you have to do to avoid THAT is not do heavy singles week in and week out. i made that mistake and my joints got pissed off at me, but that's not "overtraining".
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it depends on so many factors.
if you're a sedentary individual, chances are you can lift a lot more than if you have a very active lifestyle. people who work at a computer and are on their asses all day are going to be able to burn themselves out more in the gym than people who haul crates or chop down trees for a living.
when i worked at the steel mill, more than a 45 minute workout was enough to KO me if i did more than 4 a week. in school, where my day mostly consisted of sitting in class and sitting at my computer to do work, lifting for 90 minutes wasn't a problem at all as long as i kept eating enough. considering i do zero physical exertion outside of playing with my dog a little bit, the 6.2% of my day that's actual exercise can't possibly overtrain me.
it's totally individual. once again, GENETICS are a huge part of it. you can't really know unless you amp up your workouts and back off when they seem to be too much.
ever wondered how those russian olympic lifters can lift for 4 hours a day? it's not just because they're going sub-maximal, it's because that their entire day is that workout. the rest of the day is eating and recovering. top level bodybuilders, even the non-geared ones, can pull two a days at the gym thanks to not taxing their bodies ever, save the training. my stepdad runs triathlons. he lifts weights 4 days a week, along with running, swimming, and biking. it's not uncommon for him to be in the gym for 3+ hours. common wisdom would say he's overtraining, but he doesn't.
CNS burnout is a possibility but all you have to do to avoid THAT is not do heavy singles week in and week out. i made that mistake and my joints got pissed off at me, but that's not "overtraining".
Those Russian Olympic lifters are the genetic elite on goverment funded drug programes and thats all they do , is train ,recover and do it all again.
They dont have to worry about working a 40-50 hour week , debts,bills,missed meals etc so basicly the average person , they cant be compared to "us"
Singles are not the only cause , chucking 400pds on your back and squating 20 times puts huge strain on the whole body ,you need to recover from that , then go chuck in deadlifts with 500 -600 pds for 5 - 8 reps in the same week is asking for trouble..
The spinal erectors take anywhere from 7 - 14 days to recover fully , hammering this group of muscle before recovered seems to open people to andrenal fatique..
People might say well avoid squats and deadlifts , but these are amoung the best exercises you can do for over all development..the harder an exercise usely means the more benifit towards muscular development.thats why the guys you see in the gym pissing around on isolation work dont look like they even train yet the ones that arnt lazy and get into squats,deads,cleans,presses always look more muscular..
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This is just an opinion, but i think a lot of it has to do with age. I'm in my 20's, have a pretty physical job, and train 4-5 days a week and recover fine. Guys older than me struggle with recovery and cut back on volume significantly.
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This is just an opinion, but i think a lot of it has to do with age. I'm in my 20's, have a pretty physical job, and train 4-5 days a week and recover fine. Guys older than me struggle with recovery and cut back on volume significantly.
Thats a good opinion Mass zero oh four. Factor in age also.
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They dont have to worry about working a 40-50 hour week , debts,bills,missed meals etc so basicly the average person , they cant be compared to "us"
that's my big point. if your 40-50 hour work week is just sitting at a desk and you get all your meals in, you can do a lot more in the gym than someone who works 50 hours in a steel mill or construction area, ya dig?
as for 7-14 days for the spinae erectors to recover, horseshit. if that was the case then they'd get progressively weaker if you work your back more than once a week (i hit my lower back twice a week). as long as i back off on my singles and don't burn out my CNS, it just doesn't happen and that's hitting them every 3-4 days.
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that's my big point. if your 40-50 hour work week is just sitting at a desk and you get all your meals in, you can do a lot more in the gym than someone who works 50 hours in a steel mill or construction area, ya dig?
as for 7-14 days for the spinae erectors to recover, horseshit. if that was the case then they'd get progressively weaker if you work your back more than once a week (i hit my lower back twice a week). as long as i back off on my singles and don't burn out my CNS, it just doesn't happen and that's hitting them every 3-4 days.
I actualy feel worse when Im confined to desk work than when Im out being active all day..everyones different I guess..
Do you squat and Deadlift in the same week?
Not just train the movement but actualy push it?
The big powerlifters at one of the gyms I go to wont squat or dead in the same week because of OTS of the Spinal erectors..
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my opinion is:
overtraining does exist.
giant sets WILL burn you out and cause you to overtrain - especially naturals, but even gear users although not as common.
if dk hasn't yet stalled on giant sets, its because he's either on gear, the weights are too light, or he has not been using progressive resistance.
good nutrition, plenty of rest, and a level of volume that is not too high will help stave it off, but not for ever, evetually if you are increasing the weight you will burn out.
oh and steroids will help too.
also i feel general fitness level plays a big big part in keeping overtraining at bay, by that i mean cardiovascular fitness.
BS!!
It's about training smarter, not harder. You cannot go on with progressive weights forever, if you could we would all bench 500. You need to understand your body, recover actively and use your training correctly.
You can train intensively with very low weight and high reps as well, for example. You need to understand how your body works, and that you need to shift training styles around to progress without overtraining. For someone who has trained high intensity with 12-15 reps for weeks, doing very high weights with 5-6 reps is recovery.
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BS!!
It's about training smarter, not harder. You cannot go on with progressive weights forever, if you could we would all bench 500. You need to understand your body, recover actively and use your training correctly.
You can train intensively with very low weight and high reps as well, for example. You need to understand how your body works, and that you need to shift training styles around to progress without overtraining. For someone who has trained high intensity with 12-15 reps for weeks, doing very high weights with 5-6 reps is recovery.
guys that are up to their eyeballs in gear get overtrained on less than giant sets, but you are telling me you don't as a natural ::)
as i said you are not progressing as well as you think if you are using giant sets, or you will burn out very shortly.
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I an tell when I am overtrained....my central nervous system feels wrecked....can't get a hard-on in the mornings to save my life and heart sometimes speeds up while I am laying down.....
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What a bunch of wussys!! LOL :)
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I actualy feel worse when Im confined to desk work than when Im out being active all day..everyones different I guess..
Do you squat and Deadlift in the same week?
Not just train the movement but actualy push it?
The big powerlifters at one of the gyms I go to wont squat or dead in the same week because of OTS of the Spinal erectors..
yep. as long as i don't go for singles i progress. the last few... months... i've been doing singles far too often so i'm back down to 3-5 (still pushing it) and i'm pretty sure things will move in the right direction again.
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Most people think they train hard but in reality are merely scratching the surface.
Eat better,sleep better,and be intense in the gym.
Well said Tim. I agree totally.
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guys that are up to their eyeballs in gear get overtrained on less than giant sets, but you are telling me you don't as a natural ::)
as i said you are not progressing as well as you think if you are using giant sets, or you will burn out very shortly.
...says the fat fuck that has obviously no idea about training at all.
How many roided out freaks that overtrained on Giant Sets do you know?? All hearsay, assumptions and other BS. If you train correctly, it's impossible to overtrain.
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Here it is guys....the symptoms of over training in order:
1. You lack motivation to workout.
2. Your body parts to train are still sore for the past days workout.
3. The final stage is weakness, fatigue, and the shits.
Now personally I've been here, done that. I've lifted for more then 24 years and understand more now about how much
the body can handle. I cannot stress this enough however if your intense in the gym like myself know more then 45 mins.
is ever needed in a workout session. Rest and nutrition are also keys to success. Personally I take 3-4 days rest between
groups currently before hitting my push/pull routine which is; day 1 (chest/shoulders/tris); day 2 (Quads/strings/calves);
day 3 (back/traps/bis).
Never underestimate rest. It's rest that allows your body to build, not the workout.
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...says the fat fuck that has obviously no idea about training at all.
How many roided out freaks that overtrained on Giant Sets do you know?? All hearsay, assumptions and other BS. If you train correctly, it's impossible to overtrain.
::)
calm down princess, that was quite a meltdown :o
(http://i.ehow.com/images/GlobalPhoto/Articles/2264702/crying-main_Full.jpg)
so you know better than every person ever to experience overtraining ::)
dexter jackson has burn out and taken time off, ronnie coleman, jay cutler all say the rest does them good.
powerlifters also burn out often, and need to back off or take complete rest to recover.(nutrition isn't the cause for them as they eat everything).
in fact every successful weightlifter, powerlifter, bodybuilder, footballplayer, and ATHLETE all strive to avoid burnout.
but you 'DONKEYKONG FROM GETBIG' who does giant sets, and is a natural, has never hit a plateau and is always increasing weights claims that they must all be training incorrectly becauise you train correectly and if they trained correctly they would never overtrain or burnout ::)
this leads me and anyone else on this site who has a grain of intelligence to believe that:
a) you are a liar
b) you are on gear (and havn't yet burnout - but will)
c) are lifting pink dumbbells for your giant sets
Here it is guys....the symptoms of over training in order:
1. You lack motivation to workout.
2. Your body parts to train are still sore for the past days workout.
3. The final stage is weakness, fatigue, and the shits.
Now personally I've been here, done that. I've lifted for more then 24 years and understand more now about how much
the body can handle. I cannot stress this enough however if your intense in the gym like myself know more then 45 mins.
is ever needed in a workout session. Rest and nutrition are also keys to success. Personally I take 3-4 days rest between
groups currently before hitting my push/pull routine which is; day 1 (chest/shoulders/tris); day 2 (Quads/strings/calves);
day 3 (back/traps/bis).
Never underestimate rest. It's rest that allows your body to build, not the workout.
i agree
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Fatpanda, you are a dumb shit. How about actually going to a gym and trying it out?
You cannot overtrain if you train right. PERIOD.
Once you start to experience overtraining symptoms after weeks of heavy training, you simply train different, i.e. statics, plyometrics, light weights, bodyweight exercises etc. PLUS you need lots of active recovering all the time, like sauna, massages, meditation etc.
It's easy, you are just too dumb.
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Here it is guys....the symptoms of over training in order:
1. You lack motivation to workout.
2. Your body parts to train are still sore for the past days workout.
3. The final stage is weakness, fatigue, and the shits.
Now personally I've been here, done that. I've lifted for more then 24 years and understand more now about how much
the body can handle. I cannot stress this enough however if your intense in the gym like myself know more then 45 mins.
is ever needed in a workout session. Rest and nutrition are also keys to success. Personally I take 3-4 days rest between
groups currently before hitting my push/pull routine which is; day 1 (chest/shoulders/tris); day 2 (Quads/strings/calves);
day 3 (back/traps/bis).
Never underestimate rest. It's rest that allows your body to build, not the workout.
interesting split!
I'd like to hear what your routine is, especially day 1.
Do you do any presses for delts, or will the pressing exercises on chest be enough? i can't press anything with delts after chest.
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Periodisation and the prevention of overtraining.
Fry RW, Morton AR, Keast D.
Department of Human Movement and Recreation Studies, University of Western Australia, Nedlands.
It may be essential for the athlete to train in cycles in order to induce optimal improvements and prevent overtraining. Without sufficient recovery time, adaptation may not occur and the athlete may develop the symptoms of overtraining due to continuous and/or excessive exposure to training stress. Training in cycles provides guidelines for the times in the training programme when regeneration should be complete, and therefore the times when the athlete can be screened for overtraining without confusing the fatigue of overload training with that of overtraining. A periodised training structure provides guidelines for conducting research into the mechanisms of training adaptation and overtraining.
PMID: 1325265 [PubMed - indexed for MEDLINE
Here you go, fatidiot.
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Fatpanda, you are a dumb shit. How about actually going to a gym and trying it out?
You cannot overtrain if you train right. PERIOD.
so all the powerlifters and bodybuilders who overtrain are dumb and giant sets are the key to continued growth in size and strength without burnout ::)
Once you start to experience overtraining symptoms after weeks of heavy training, you simply train different, i.e. statics, plyometrics, light weights, bodyweight exercises etc. PLUS you need lots of active recovering all the time, like sauna, massages, meditation etc.
Overtraining symtoms ? i thought you said you have never experienced overtraining symptoms ::) so which is it have you over trained and stalled like everyone else and had to periodise in some way to recover ( AND HAVE BEEN LYING THROUGHOUT THIS THREAD) or does this advice only apply to dumb athletes
It's easy, you are just too dumb.
yes, anyone wasting time listening to your drivel is very dumb
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in fact the first three years i was training, i trained 7 days a week high volume. and i didnt eat mmuch carbs either. (i liked low carb cuz when i lost fat initially it was with an atkins diet). over those three years neve once did i experience any symptoms of overtraining. and i never missed a day unless it was impossible for me to get to a gym or workout with my weights at my house.
im basing my opinion that overtraining rarely ever occurs to people and thats it a big misconseption and an over used term off of my real woprld experience, not off of a study.
i also know of a pro who trains pretty much 7 days a week. maybe 1 day off every 10 days or so. bt even on that day its still a bit calves and abs and traps at home .
2 factors you're missing:
1) You were (and still are) at a peak for your body's natural hormone production - test, GH, will probably never be naturally higher than they have been for you. Add in your chemically-assisted exploits and you have that x2. Your views will change when you a) go off gear and b) turn 30.
2) That pro is on enough gear to slay a walrus. Refer to point #1.
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2 factors you're missing:
1) You were (and still are) at a peak for your body's natural hormone production - test, GH, will probably never be naturally higher than they have been for you. Add in your chemically-assisted exploits and you have that x2. Your views will change when you a) go off gear and b) turn 30.
2) That pro is on enough gear to slay a walrus. Refer to point #1.
tes and gh arent adversely effected by volume training.
a high volume high frequency trianeer with a high fat high cholestrol diet will kcik the shit out the the test and gh levels of a low volume low frequency trainer with a regular diet..... and if both have equal diet both hormone will be equal....
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tes and gh arent adversely effected by volume training.
Test and GH start to drop after about 45-60 minutes of training. This is old news.
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It seems that you are too dumb to understand it.
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interesting split!
I'd like to hear what your routine is, especially day 1.
Do you do any presses for delts, or will the pressing exercises on chest be enough? i can't press anything with delts after chest.
Incline dumbbell presses 3-4 sets after light warm ups and stretching between sets.
Flat barbell press (Bench) 3 sets, and dumbbell pull-overs 3 sets. Chest is done.
Individual Dumbell side laterals. Use your loose hand to brace yourself on a 45 degree bench. 4 sets total. Shoulders are done.
Triceps barbell extensions, (skull-crushers) 3-4 sets.
Triceps push downs or rope extensions, 3-4 sets. Tris are done.
Cardio for 20 mins. after workout.
Take 3 days off. Do cardio for 40 mins. one day between times off also work abs or calves during cardio days.
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good discussion we have here, i got sick last friday , was down for 3 days , skipped my whole workout for a week, but taking off after 8-10 week feels good!
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good discussion we have here, i got sick last friday , was down for 3 days , skipped my whole workout for a week, but taking off after 8-10 week feels good!
You can use the time when you are sick to regenerate your body as well. Lots of sleep, good food, lots of water or tea, depending on the sickness of course other stuff as well.
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You can use the time when you are sick to regenerate your body as well. Lots of sleep, good food, lots of water or tea, depending on the sickness of course other stuff as well.
most can, but you do not need such things - your training is perfect. ::)
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most can, but you do not need such things - your training is perfect. ::)
Indeed.
On a side note, if you had read my posts without all the hate you seem to harbor against me, you would have realized i was talking about periodisation of training accompanied by active regeneration. It is not my fault you are dumb as shit with a hard, not smart mentality. Now get off my nuts.
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Indeed.
On a side note, if you had read my posts without all the hate you seem to harbor against me, you would have realized i was talking about periodisation of training accompanied by active regeneration. It is not my fault you are dumb as shit with a hard, not smart mentality. Now get off my nuts.
i read and understood your posts with no trouble i assure you.
oh and MELTDOWN !
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i read and understood your posts with no trouble i assure you.
oh and MELTDOWN !
Fuck off, Fatass.
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Fuck off, Fatass.
:o
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:o
You're seriously getting on my nerves. Nothing against a good discussion, but ignoring the facts and going on a personal crusade because i found good ideas against overtraining is ridiculous.
You could write "Thanks DK, cool ideas! I will try the periodisation and active recovery and keep you informed", but instead you act like a kid and ridicule it.
So do me the favor and keep the BS to the G&O and act like a man or STFU.
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You're seriously getting on my nerves. Nothing against a good discussion, but ignoring the facts and going on a personal crusade because i found good ideas against overtraining is ridiculous.
You could write "Thanks DK, cool ideas! I will try the periodisation and active recovery and keep you informed", but instead you act like a kid and ridicule it.
So do me the favor and keep the BS to the G&O and act like a man or STFU.
listen you melting clown, do not try to pretend you have been reasonable in this thread and tried to debate training practices.In this thread you have claimed that:
a) you have never burnt out or hit a plateau.
b) you have increased weights every work with no stalling.
c) overtraining is a myth, its simply poor training practices.
I am pissing you of because i called you on your rediculous claims.
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listen you melting clown, do not try to pretend you have been reasonable in this thread and tried to debate training practices.In this thread you have claimed that:
a) you have never burnt out or hit a plateau. where did i claim that? I wrote that i don't do NOW, not that i never have. Idiot.
b) you have increased weights every work with no stalling. Also, where did i write that i increase weight every WO? I never wrote that. I wrote that i train intense every WO, i even wrote that lower weights is intense too, if done right. Idiot.
c) overtraining is a myth, its simply poor training practices. Yes, i wrote that you can AVOID overtraining b using the right training principles.
I am pissing you of because i called you on your rediculous claims. ridiculous, not rediculous
You are melting down because you are illiterate. now STFU.
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You are melting down because you are illiterate. now STFU.
you have been lying through your teeth throughout this entire thread.
you claimed giants sets won't burn you out and never have burned you out - a lie as many here can attest, they can and do burn you out regardless of rest and nutrition.
you claimed you keep increasing weights - a lie as now your backtracking can attest
you claimed people who overtrain are simply using poor training methods - a lie as even Olympic athletes suffer from overtraining, so either you know more than them or are lying ::)
you are melting beyond belief in this thread. As your pulling me up on speling errors can attest ::)
i understand you love giant sets and really believe in them. I also understand it is due to this love and attachment that you have gotten carried away with your claims. also you may have spent lots of money on pre/post workout supershakes to help you get through the giant set workouts, which has further increased your attachment to this type of workout. So the revelation that milions of trainers have burned out and got stuck on increasing weights using giant sets is a terrifying one for you, as you simply cannot accept you have invested time effort and money in doing grueling soul destroying workouts for a few pounds of muscle gain that will sooner or later turn out to be a big mistake unless you start to take steroids.
simply accept you were wrong and move on. we have all been there.
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you have been lying through your teeth throughout this entire thread.
you claimed giants sets won't burn you out and never have burned you out - a lie as many here can attest, they can and do burn you out regardless of rest and nutrition. True, i NEVER burned out on Giant Sets. What do you want me to lie? I niver burned out on Giant sets because i periodise my training. Will you get that already??
you claimed you keep increasing weights - a lie as now your backtracking can attest Wrong. I increase weight, but periodically. Learn the word, you don't seem to know it.
you claimed people who overtrain are simply using poor training methods - a lie as even Olympic athletes suffer from overtraining, so either you know more than them or are lying ::) One doesn't contradict the other. An Olympic athlete that burned out has trained wrong.
you are melting beyond belief in this thread. As your pulling me up on speling errors can attest ::)
i understand you love giant sets and really believe in them. I also understand it is due to this love and attachment that you have gotten carried away with your claims. also you may have spent lots of money on pre/post workout supershakes to help you get through the giant set workouts, which has further increased your attachment to this type of workout. So the revelation that milions of trainers have burned out and got stuck on increasing weights using giant sets is a terrifying one for you, as you simply cannot accept you have invested time effort and money in doing grueling soul destroying workouts for a few pounds of muscle gain that will sooner or later turn out to be a big mistake unless you start to take steroids. These people use Giant sets in a wrong way. No human can increase the weight all the time, i wrote that before. You need to periodise your training.
simply accept you were wrong and move on. we have all been there.
Last post from me in this thread. I have been misquoted too much, Fatpanda, you must be the dumbest person on the planet. I never lied, and i see no sense in lying to people i don't know about overtraining.
I overtrained constantly on DC, i wrote that before, that's why i switched to GS. With Giant sets, i never overtrained because i change the training around all the time.
Anyone who does not believe me can read my threads about Giant sets.
Like i said, this is my last post in this thread, so don't even bother to give an answer, fatpanda. Instead, try to read the thread again and try to understand what i tried to tell you, then try it and write me a PM in 5 weeks.
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Last post from me in this thread. I have been misquoted too much, Fatpanda, you must be the dumbest person on the planet. I never lied, and i see no sense in lying to people i don't know about overtraining.
I overtrained constantly on DC, i wrote that before, that's why i switched to GS. With Giant sets, i never overtrained because i change the training around all the time.
Anyone who does not believe me can read my threads about Giant sets.
Like i said, this is my last post in this thread, so don't even bother to give an answer, fatpanda. Instead, try to read the thread again and try to understand what i tried to tell you, then try it and write me a PM in 5 weeks.
bye then liar.