The Overtraining Myth

[rangers97]

Is overtraining really real, or is it just a myth? Is waiting a week between workouts for a specific bodypart really necessary? I propose that the once per week workouts, are not optimizing performance and result potential. I am trying something new right now, taking a normal, max-ot type workout, and breaking it up something like this....
monday-chest/shoulders/tri
tuesday-back/bis
wednesday-legs
thursday-chest/shoul/tri
friday-back/bi
sat-off
sun-off
next mon-legs
next tues-chest/should/tri
next wed-back/bi
next thurs-legs
next fri-chest/should/tri
next sat-off

etc....

so the pattern is that one workout group will get a week where they are worked only once that week, and the others are done twice, with a volume of 2 sets per exercise. So, i am getting the benefits of more frequency, while still getting rest every 2 weeks for a body part, and having 2 solid weekend rest days every week. It is going good so far...by only doing 2 work sets per exercise, it gives me plenty of energy to complete even the longer chest/shoul/tri workout, and i am still able to complete the second day of the week for these parts and still improve on my previous lifts.

Will it work long term? Who the hell knows, I just know that I think it is wasteful to only workout each body part once per week.....and I know some people will say that I am not training intense enough, but believe me, this is exactly the same as a max-ot workout, only one less set per exercise....for example....chest would be, 2 sets bench, 2 sets incline db press and 2 sets weighted dips.....let me know what your opinions are...

steve

[Lift2Live]

I can attest to overtraining personally. Your body may recover super fast and may only need 4-5 days instead of 6-7 like mine. Thing is, in the past I would work hard and heavy, even on a 7 day rest schedule and overtrain due to either not enough food or spending 2.5 hours in the gym. I had headaches everyday, was weak and tired ALL of the time and fell off the lifting wagon very quickly. You really just gotta go with what your body tells you. Mine needs alot of rest and alot of food. Overtraining is definately real though.

[cursor]

The length of time required for proper recovery will depend on intensity of the workout and how effectively you nurse growth through nutrition. You can workout every day and never overtrain -- it just depends on what you're doing and how you're doing it.

[Klinger]

There is no reason why your approach shouldn't work. Two weeks ago I wrapped up a cycle very similar to this: 5 days of lifting each week, all muscles getting hit twice in that period.

Like cursor said, the keys are volume and intensity. I would not advise going b@lls to the wall (i.e., to failure) both times you work a given group.

[Gooseneck]

My rule of thumb is, if you feel to tired and worn out to go to the gym, then you're probably overtraining. Keep in mind however that overtraining is not just what you do inside of the gym.

[rangers97]

well all has been good so far, i am still motivated as ever to go to the gym, and of course there are days when i feel more tired than others, but hey, thats what a life spent getting up at 7:00 every day to go to work will do to you, so thats to be expected.....i will start to worry when i would rather sit home on my ass than go work out, until then, i am gonna go for it

[beefcurry1]

early on you dont have to worry about OT as much. after you have been in the gym a few months and your body is out of a state of shock and awe in which it builds like crazy (newb gains) then you will burn out VERY quickly and see NO gains until you fix the prob. just from looking at your training method though, it doesnt see extreme to the point to where a seemingly obvious overtraining would occur. exercises/sets/reps for this would be____?

-beef-

[KetoManiac]

if you wish to train more frequently balance out the intensity and volume, its a simple manner and will avoid overtraining

[Iain]

Training heavy deadlifts every Friday for eight weeks started to cause me problems when it came to recovery in the lower back. Some people can do that with no problems though. Find out what works for you.

I would say though that unless you are really driven you can initially work out too much. By which I mean you lose interest/drive rather than over train.

[rbuchman]

Originally Posted by beefcurry1

early on you dont have to worry about OT as much. after you have been in the gym a few months and your body is out of a state of shock and awe in which it builds like crazy (newb gains) then you will burn out VERY quickly and see NO gains until you fix the prob. just from looking at your training method though, it doesnt see extreme to the point to where a seemingly obvious overtraining would occur. exercises/sets/reps for this would be____?

-beef-

Is there any way for an experienced lifter to simulate Newb gains. I'd kill to progress as fast as when I first started?

[Todd]

Not really, but experienced lifters can gain steadily and progressively non-stop, if intelligent training, diet approach and rest factors are implemented.

Or you can take drugs to get "newb-type" quick gains, which is not the route I would suggest.

[nitromoose]

Maybe it's just one of those "it just depends" answers. I used to be really careful about overtraining and didn't get that far. In the last couple of weeks I'm working out the same body part twice a week, doing a hell of a lot more sets with little rest time, and things are really going well at the moment. Just hope it lasts and carries on So for me it was a myth (I hope) but maybe not for all.

Edit: Having said that I'm cutting rather than bulking though. And I'm er..newbier than most people here.

[Todd]

Just remember, overtraining is something that happens over time...it takes a period of time to become overtrained.

[Vas85]

Rangers97 i dont think it is real but as Cursor said depends on alot of Variables, i myself have been doing for example Chest day / Peck Deck, Bench inclinde flat decline and seated push machine on a 7day interval, but i always felt more than ample to continue training that atleast 3days afterwards, so last week i went and did the same chest routine 3days after and now 6days later i still feel "pumped" in my chest and its size didnt go down from the size it was durign training, like i would have expected it to, weird eh?? I dont know i think just listen to your body.

[jgriffith]

ya, theyre called steroids