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  1. #1
    bornbad71's Avatar
    bornbad71 is offline Anabolic Member
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    Overtraining for growth......

    All this comes from M&F March 04

    Walking a fine line:
    The main difference between overtraining(OT) and overreaching(OR) is time. OT is a more chronic situation, and to reach that stage takes time. It's not something that can happen in a couple of days: it may take several weeks of training too heavy, too hard, and/or too long to become truely overtrained. By then hormonal perturbations will usually surface and so will the classic signs: fatigue, loss of appetite, lack of strenght, mucle loss, insomnia, depression and more. OR is similar to overtraining in that the training is the same - there's to much of it. The difference between the two is that overreaching is for a short period and stops before catastrophic changes in your body's physiology take place. Therefore the key to Overreaching is to avoid overtraining, and the trick is to know when to back off.

    Over and Out:
    Frequency-
    For most lifters, overreaching frequency will be fairly standard. Training each muscle group 3x a week is recommended and will suffice for most.
    Intensity-
    For the majority of your lifts, increase the amount of weight you use so that you can do no more than 4-8 reps per set. Use forced reps on the third set of exercise 1(this should be a basic exercise for that muscle group, like bench press, pulldowns, shoulder press, squat, etc.) The basic exercises tend to involve multiple muscle groups, which is key for pushing your body beyond its limits. Also use drop sets or the rest-pause technique for exercise 2 or 3 of each body part.
    Volume-
    Volume refers to the total amount of work you do. It is suggested you bump it up to about 16 sets per muscle group. If you do that already, try adding 2-4 sets per muscle group by either adding sets or exercises.

    Designed for the Overreacher:
    This program consist of approximately 6 wks divided into two phases. Phase 1 is the actual overreaching workout and last for 4 wks. Phase 2 is the cutback portion of the program and last for 2 wks. Use the sample workouts or manipulate your current workouts to fit the requirements. Get plenty of rest when not in the gym. You may find yourself weaker during wks 2 and 3, just make sure you don't exhibit any of the overtraining symptoms listed below.

    Stop Signs:
    Watch for these symptoms during the 4 wk overreaching program. Switch to phase 2 if you notice any of the following:
    Signs that the intensity is to high-
    1. elevated resting heart rate
    2. heart rate stays elevated longer after exercise
    3. trouble sleeping
    4. sweat more
    5. emotional instability
    Signs that volume or frequency is to high-
    1. lowered resting heart rate
    2. heart rate recovers faster after exercise
    3. digestion problems
    4. more fatigued than usual
    5. lower blood pressure

    Phase 1 - Weeks 1-4

    Workout 1 - Mon/Wed/Fri
    Chest-
    Exercise 1: 4 sets x 4-6 reps, 2 mins rest......do forced reps ar end of set 3...do negs. at end of set 4
    Mon - flat bench press
    Wed - Incline Bench press
    Fri - incline dumbell press
    Exercise 2: 4 x 4-6, 2 min. rest
    Mon - incline dumbell press
    Wed - dumbell bench press
    Fri - go to exercise 3
    Exercise 3: do as one drop set with 4 drops-aim for 6-10 reps on each
    Mon/Wed - incline dumbell flye
    Fri - flat dumbell flye
    Exercise 4: 4 x 6-8, 1 min. rest
    Mon/Fri - cable crossover
    Wed - pec-deck flye

    Shoulders-
    Exercise 1: 4 x 4-6, 2 mins rest...do forced reps at end of set 3..do negs. at end of set 4.
    Mon - Barbell overhead press
    Wed - Dumbell overhead press
    Fri - barbell overhead press
    Exercise 2: 4 x 4-6, 2 mins rest
    Mon - Dumbell overhead press
    Wed - go to exercise 3
    Fri - machine shoulder press
    Exercise 3: do as one drop set with 4 drops-aim for 6-10 reps on each
    Mon - dumbell lateral raise
    Wed - upright row
    Fri - cable lateral raise
    Exercise 4: 4 x 6-8, 1min. rest
    Mon/Fri - bent-over lateral raise
    Wed - front raise

    Traps- 4 x 8-10, 1 min. rest
    Mon/Fri - barbell shrugs
    Wed - dumbell shrugs

    Triceps-
    Exercise 1: 4 x 4-6, 2 mins. rest...forced reps at end of set 3...negs. at end of set 4.
    Mon - skullcrushers
    Wed - tricep pressdowns
    Fri - skullcrushers
    Exercise 2: 4 x 4-6, 2 mins. rest
    Mon - go to exercise 3
    Wed - overhead extensions
    Fri - rope pressdowns
    Exercise 3: do as one drop set with 4 drops-6-10 reps on each
    Mon - reverse-grip pressdown
    Wed - close-grip bench press
    Fri - overhead cable extension
    Exercise 4: 3 x 6-8, 1 min. est
    Mon/Fri - dip
    Wed - dumbell kickbacks

    Abs- 4 x 15-20, 1 min. rest
    Mon - crunch
    Wed - hanging leg raise
    Fri - reverse crunch


    Workout 2 - Tue/Thu/Sat
    Back-
    Exercise 1: 4 x 4-6, 2 mins rest...forced reps at end of set 3...negs at end of set 4.
    Tue - Pulldowns to front
    Thu - Reverse-grip pulldown
    Sat - Neutral-grip pulldown
    Exercise 2: 4 x 4-6, 2 mins rest
    Tue - barbell row
    Thu - dumbell row
    Sat - go to exercise 3
    Exercise 3: do as one drop set for 4 drops- 6-10 reps on each
    Tue/Thu - seated cable row
    Sat - barbell row
    Exercise 4: 4 x 6-8, 1 min. rest
    Tue/Thu - straight-arm pulldown
    Sat - pull-up

    Legs-
    Exercise 1: 4 x 4-6, 2mins. rest...forced reps at end of set 3...negs at end of set 4.
    Tue - leg press
    Thu - Squat
    Sat - leg press
    Exercise 2:
    Tue - go to exercise 3
    Thu - leg press
    Sat - lunge
    Exercise 3:do as one drop set with 4 drops - 6-10 reps on each
    Tue/Thu/Sat - leg extensions
    Exercise 4: 4 x 6-8, 1 min. rest
    Tue/Thu - leg curl
    Sat - stiff-legged deadlift
    Exercise 5: 4 x 10-12, 1 min. rest
    Tue/Thu - standing calf raise
    Sat - seated calf raise

    Biceps-
    Exercise 1: 4 x 4-6, 2 mins. rest...forced reps at end of set 3...negs at end of set 4.
    Tue - barbell curls
    Thu - alt. dumbell curls
    Sat - barbell curls
    Exercise 2: 3 x 4-6, 2 mins. rest
    Tue - preacher curl
    Thu - go to exercise 3
    Sat - seated incline curl
    Exercise 3: do as one drop set with 4 drops - 6-10 reps on each
    Tue - alt. dumbell curl
    Thu/Sat - preacher curl
    Exercise 4: 3 x 6-8, 1 min. rest
    Tue/Thu - concentration curl
    Sat - cable curl


    PHASE 2 - Weeks 5-6
    Do each workout just once a week...as an alternitive, you can opt to take these 2 weeks off.

    Workout 1 -

    Chest-
    Exercise 1: 3 x 8-10, 2-3 mins rest
    Wk 1 - flat bench press
    Wk 2 incline bench press
    Exercise 2: 3 x 8-10, 2-3 mins rest
    wk 1 - dumbell incline press
    wk 2 - dumbell bench press

    Shoulders-
    Exercise 1: 3 x 8-10, 2-3 mins rest
    wk 1 - barbell overhead press
    wk 2 - dumbell overhead press
    Exercise 2: 3 x 8-10, 2-3 mins rest
    wk 1 - lat. raise
    wk 2 - upright row

    Traps - 3 x 8-10, 2-3 mins rest
    wk 1 - barbell shrug
    wk 2 - dumbell shrug

    Triceps-
    Exercise 1: 3 x 8-10, 2-3 mins rest
    wk 1 - tricep pressdown
    wk 2 - skullcrushers
    Exercise 2: 3 x 8-10, 2-3 mins rest
    wk 1 - overhead ext.
    wk 2 - rope pressdown

    Abs-
    Exercise 1: 3 x 15-20, 1 min. rest
    wk 1- crunch
    Wk 2- reverse crunch
    Exercise 2:3 x 15-20, 1 min. rest
    wk 1- hanging knee raise
    wk 2- oblique crunch


    Workout 2 -

    Back-
    Exercise 1: 3 x 8-10, 2-3 mins rest
    wk 1- pulldown to front
    wk 2- barbell row
    Exercise 2: 3 x 8-10, 2-3 mins. rest
    wk 1- dumbell row
    wk 2- reverse-grip pulldown

    Biceps-
    Exercise 1: 3 x 8-10, 2-3 mins. rest
    wk 1- barbell curl
    wk 2- preacher curl
    Exercise 2: 2 x 8-10, 2-3 mins. rest
    wk 1- seated incline curl
    wk 2- alt. dumbell curl

    Legs-
    Exercise 1: 3 x 8-10,2-3 mins. rest
    wk 1- squat
    wk 2- leg press
    Exercise 2: 3 x 8-10, 2-3 mins. rest
    wk 1- leg ext.
    wk 2-leg curl

    Calves - 3 x 10-15, 1-2 mins. rest
    wk 1- standing calf raise
    wk 2- sated calf raise

    Once this program is complete don't attempt Overreaching again for at least 6 months.

  2. #2
    pmacdona51's Avatar
    pmacdona51 is offline Associate Member
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    do you think you can extedn this beyond the 4weeks when on a cycle of test prop/fina/winny (10week)

  3. #3
    Da Bull's Avatar
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    This is sort of a take off from Leo Costa's program(Big Beyond Belief)...were you ramp up to overtraining then back off to let your body catch up.It's called Hyperacceleration/Hyperadaptation..and was bought to the US by Leo in the early 90's when he went to Bulgaria to see the olympic power lifters train.

    I use this method quite often and is far more complicated than the above program,but very effective natural or on cycle.

  4. #4
    Da Bull's Avatar
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    BB71 check your pm bro

  5. #5
    Swellin Guest
    Quote Originally Posted by Da Bull
    This is sort of a take off from Leo Costa's program(Big Beyond Belief)...were you ramp up to overtraining then back off to let your body catch up.It's called Hyperacceleration/Hyperadaptation..and was bought to the US by Leo in the early 90's when he went to Bulgaria to see the olympic power lifters train.

    I use this method quite often and is far more complicated than the above program,but very effective natural or on cycle.
    Man, you sure do sound smart.

  6. #6
    Da Bull's Avatar
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    Quote Originally Posted by swellin
    Man, you sure do sound smart.

    Smart ass

  7. #7
    hoss827's Avatar
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    Possible sticky, awesome read...Bump

  8. #8
    hoss827's Avatar
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    Friend of mine I talked to..His names nate. Hes 20 now, natural, he believes someone can't over train..He believes you can overtrain the immune system, but not the muscles. The fockers in there with pneumonia lifting! Not for gains, just to keep what he has...I'm, trying to decide whether or not hes smart, or really dumb...I mean he must be doing something right, hes huge....allready got 20 inch guns..

  9. #9
    Da Bull's Avatar
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    You sort of hit the tip of the iceberg.When your nervous system is maxed out,that's when over training sets in.Doesn't really have to do with muscles that much at all.When your nervous system can't keep up with your training,it send all kind of signals to back off and let it catch up.You back off your training,let your system catch up and growth follows.It's complicataed to explain,but you get the idea.

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