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10-18-2016, 03:22 PM #1Associate Member
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overtraining?
I was reading up on overtraining and i was told that doing the routine that i am doing is too much due to so much lactic acid being released or something like that and i wanted to ask the vets or anybody that has knowledge on this for help.
my schedule is
chest abs
legs
back abs
chest abs
legs
back abs
rest
I am getting enough rest for my muscles and i am not feeling run down i have a lot of energy and strength each day working out. i was told its a lot on my energy systems which i am not very knowledgeable on. Right now i am not on an AAS but i will be soon and i am looking to do even more than the schedule above.
On AAS i plan on doing pretty much the same schedule but i would like to throw in HIT sprints anywhere i can if not every single day.
1.Is my first schedule too much for a natural lifter? how about a lifter on an AAS.
2. Is my second schedule (same thing with sprints every workout or every other) too much for a natty? how about on AAS?
Thanks.
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10-18-2016, 03:37 PM #2RETIRED- Knowledgeable member
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1.It all depends on your workout intensity.
2. I believe you mean HIIT sprints. Again, it all depends on your workout intensity.
I'm not sure what your goals are, but if you're getting enough rest on this current workout then you aren't training hard enough to grow new muscle tissue.
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10-18-2016, 03:57 PM #3Associate Member
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10-18-2016, 04:23 PM #4RETIRED- Knowledgeable member
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10-18-2016, 04:42 PM #5
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10-18-2016, 04:56 PM #6RETIRED- Knowledgeable member
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OP I hope that I didn't come across as argumentative or elitist.
I post here with the intention of helping others and for motivation when in a rut.
Imo you would benefit from setting aside some time and reading the book attached below.
It's about 250 pages and can be read in two sittings.
Chris Aceto is a former bodybuilder who has trained and worked with some major names in the lifestyle.
Chris Aceto - Championship Bodybuilding
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10-18-2016, 05:58 PM #7Associate Member
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no you didn't come across as argumentative thank you for the advice and i will definitely check out the book.
My definition of to failure is failure to do anymore reps that set instead of doing a certain amount of reps. I can do more reps next set but only after resting. Im not too sure what the right definition of failure is in the bodybuilding community though. after my chest workouts i always do some pushups to see how tired my chest is depending on how many reps i can do and i can usually never do more than 10 pushups and i can usually do about 70 in one shot. idk if that helps you understand how intense i am training but i hope it helps. What schedule do you recommend instead of the schedule i am doing right now?
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10-18-2016, 08:09 PM #8
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10-18-2016, 08:12 PM #9
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10-18-2016, 08:18 PM #10Banned
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Originally Posted by Marsoc
I squat 3 1/2 times a week.
Granted I am a powerlifting but I am better built than most...
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10-18-2016, 08:28 PM #11
Right in also heard of folks doing a set of squats after any muscle group session to release more natural testosterone into the body from the legs. I just couldn't imagine doing it at my natural recovery rate. Be it known though if I pull the trigger on this 1st cycle..I can only imagine the sped up recovery and will consider options then.
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10-19-2016, 05:10 AM #12
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10-19-2016, 09:32 PM #13Associate Member
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10-19-2016, 09:36 PM #14Associate Member
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I'm only sore the next day or sometimes not at all. i walk out of the gym wobbling and my legs feel like jelly, almost to the point where they feel like they are going to give out sometimes. it may be that I'm 19 and I've been doing this for years so i guess I'm use to it. i would like to think I'm some type of super human that recovers very quick lol but u really think i should do once a week if i am doing an intense workout?
would you recommend an intense workout once a week or a not as intense workout twice a week?
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10-19-2016, 09:40 PM #15Associate Member
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so do you think its beneficial for my body to stick with what I'm doing? people have been helping but haven't answered all of the questions so I'm going to copy n paste them below. what do you think?
1.Is my first schedule too much for a natural lifter? how about a lifter on an AAS.
2. Is my second schedule (same thing with sprints every workout or every other) too much for a natty? how about on AAS?
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10-19-2016, 09:59 PM #16Banned
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10-19-2016, 10:20 PM #17
I think that questions silly. No offense. Should I go hard or half ass it but half ass it more lol. Dude I'll go hard as Fuck and recover. I did 2 a days for football and wrestling etc. But I'm training for a special forces program so I only have one setting and that's hardcore and to break thresholds.
I mean I never cycled before. And one if I do because of the recovery benefits I would Consider twice a week. But I just wouldn't want to put myself through that extra shit and all that extra time etc. like I'm spinning my wheels when I can totally destroy it once a week and get if over with. . Spend more time hitting everything then the same shit twice a week. Let alone just chest back and legs. I like balance regardless if my main focus is all around efficiency and like training that aids me in real life applications. I excepting any aesthetics and a bonus. And I to mainly lift power reps 6-8. Maybe more if I'm isolating and burning out.Last edited by Marsoc; 10-19-2016 at 10:43 PM.
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10-21-2016, 05:44 PM #18Banned
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10-21-2016, 05:48 PM #19
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10-21-2016, 05:58 PM #20Banned
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Question:
Are you doing a periodized program? You can probably get away with working major muscle groups twice but only for 8-12 weeks at the most.
If you don't know what that is, most competitive athletes break their workouts into Periods based on goals and when the season is. Or I should say most exercise physiologist like I once was would do that.
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10-21-2016, 06:47 PM #22Banned
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10-21-2016, 08:35 PM #23
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10-21-2016, 08:43 PM #24
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10-21-2016, 09:36 PM #25Banned
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10-22-2016, 01:02 AM #26Associate Member
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10-22-2016, 01:07 AM #27Associate Member
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I am not playing this season so I'm gonna be just working out for 10 months. I'm not working around any games as of now so its strictly lifting and running. What about working major muscle groups twice a week and adding sprints in there every other day or every day?
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10-22-2016, 02:10 AM #28
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10-22-2016, 08:50 AM #29Banned
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I have a background in this as well and have my periodization book in front of me as I type this.
Is football a priority, are you preparing for college or professional levels?
Can you afford to put on size without compromising speed, based upon your position?
Bottom line is, what are your goals and when does your next season's training camp begin?
But to answer your immediate question, yes you can hit major muscle groups more than once per week, but you may have to hit them with varied levels of volume/intensity.
Regarding sprints, when preparing for a sport, you typically save the power work like plyometrics or speed work till closer to the season, because this is when you need to start converting your max strength gains from the previous months to functional, sports related movements. This is the premise for periodization, different periods for different goals.
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I think you really need to make sure you have the next 10 months planned out to maximize your time and effort. You probably already do, anyway. 'My thought is that you border on the line of overtraining especially if you're coming off injury. Just be Patient and listen to your body. We are all different so there is no 100% formula for everyone.
I agree with this, I always liked to build the bottom up then start adding skill work in once season got closer.
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10-22-2016, 12:30 PM #31Banned
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It's more than skill work really; it's a physiological transition from just building & focusing upon pure/max strength to that of decreasing the time with complex lifts and the further addition of plyometrics to achieve functional power. Basketball is more of my specialty, but have worked with baseball & football players as well.
Last edited by Proximal; 10-22-2016 at 12:33 PM.
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10-22-2016, 02:51 PM #32
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10-22-2016, 07:07 PM #33
Last edited by Marsoc; 10-22-2016 at 08:24 PM.
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10-22-2016, 07:22 PM #34Associate Member
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I am on a division 1 football team i am devoting my life to anything and everything possible to make it to the NFL. I am a slot receiver so i would rather speed than strength but i am pretty small for a D1 player (5'10 170) my speed is really all i have right now so I'm looking deeper into strength training now more than ever. I want to sprint as well as lift because i think i will make more progress and be faster than i would if i waited till later to start sprinting. So what exactly do you think i should be doing?
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10-23-2016, 09:26 AM #36Banned
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There's a bit of a disconnect here. If you're D-1, then why isn't this all done through them - and if this is your life goal, hire a qualified trainer to get you to that level. You should have a training plan arranged from today until you show up for the combines ; it should be that detailed and extensive.
You can build size and still maintain speed, but your workouts are primarily going to be snatches, cleans, deads, squats, presses and then mixing in a little additional work with arms.
Sure you can still run/sprint, but now you are looking at how much that will take away from the recovery of your heavy lifts, in periodization there is a time & a place for everything.
Why was it that you're missing this season, if you don't mind, that is. Was it an injury, if so, what is it?
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10-23-2016, 03:25 PM #37Associate Member
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I transferred to a D-1 college and found out after camp that i wasn't eligible to play due to credits, so i asked the coach if i can take off and start training intensely and focus on getting my grades up instead of going to practice, workouts, and meetings etc. so i am not allowed to have access to anything on the football team because technically I'm not on the team right now. Trainers are very expensive but i will most likely hire one. If i don't have a trainer and i definitely do want to start speed training as well as lifting do you think this schedule is best suited for what i want as well as good enough recovery time?
Chest abs
Legs abs
Back shoulders abs
rest
biceps triceps sprints
sprints abs
rest
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10-23-2016, 03:28 PM #38Associate Member
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10-23-2016, 03:32 PM #39Associate Member
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10-23-2016, 06:10 PM #40Banned
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You're not a body-builder, so a lot of what is discussed here on this forum doesn't apply to you. Excess muscle for show is just that, it looks great, but it will slow you.
You need legs, legs are the foundation to speed. Ab definition will be there with diet, but your core will come with complex lifts like snatches, cleans and deads.
Is your 40 good?
So you have no access to the weight room?
Look John, I'm good at this, but I am NOT qualified to set up a program to get you into the NFL - just want to be transparent, o.k.?
This is a steroid forum, are you risking your career with usage?
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