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FRIED

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  • FRIED

    What do you guys do to avoid overtraining? It seems like no matter what I do to deload I always end up burnt out after 8 or so weeks into a training cycle and my lifts (especially my bench) suffer big time. I typically train 4 days per week, day 1 is squat and dl, I work up to a 1 or 3rm on a variation of both lifts then it's abs and go home. Day 2 is a variation of the bench press one week equipped one week raw 1-5 rep max, some triceps and go home. Day 3 off. Day 4 is squat and dl assisstance day, I do some hammie work, abs, lats, traps. Day 5 is bench asst. day, I do delt work, triceps, and biceps if I feel like it. Days 6 and 7 off, or active rest/restoration work.

  • #2
    Re: FRIED

    I take a week off every 8-10 weeks. Let the body recoup. I feel much stronger when I come back.

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    • #3
      Re: FRIED

      damn...i aint took a break since last sept. and i workout 5 days,
      tue chest, 4-5 excersizes various reps
      wed back 5-6 excersizes various reps
      fri legs 5-6 excersizes various reps
      sat shoulders 4 excersizes var. reps
      sun arms 3 bi's 3 tri's various reps
      i change up my excersizes every couple weeks
      tue, wed, fri 1.25-1.50 hrs workouts
      sat, sun 45min to an hour.
      i wonder if i overtrain?...i feel great...i just need to eat alot more!
      HE WHO MAKES A BEAST OF HIMSELF, GET'S RID OF THE PAIN OF BEING A MAN!!


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      • #4
        Re: FRIED

        i have cut back on the amount of exercises done in a session... much quicker in the gym, and never get burnt out. I just hit it hard, what ever i am doing.

        some time off here and there is also good.
        I'm Just an old chunk of Coal, But I'm gonna be a DIAMOND some day.





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        • #5
          Re: FRIED

          I take a week or 2 off whenever my lifts stall out i always come back stronger. I have also been known to skip workouts when i dont feel up to it. Listen to your body it tells u what it wants.

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          • #6
            Re: FRIED

            Well, if you get burned out after 8 weeks then I suggest you take one week off every 4 weeks. So, 4 weeks on, 1 week off. That should do it. However, I like what lxorl does with the lower volume. I recently changed back to doing a very low volume with more frequency. For instance:
            Day 1
            Bench superset w/ Rows 1 working set
            Incline s/s w/ pull up 1 working set
            Decline s/s w/ different row 1 working set
            Dips s/s w/ BB curls 1 working set
            Press down s/s w/ Rev curl 1 working set

            Day 2
            Squats 1 work set
            Leg Press 1 work set
            Leg Curl 1 work set
            Stand & Seated calf raises 1 work set each
            DB press 1 work set
            Rear Delt 1 work set
            Lateral raise 1 work set

            Day 3 off

            Day 4 (all 1 work set)
            Incline DB s/s with Flat fly
            Seated row s/s with Hammer low row
            Decline DB s/s with Decline fly
            Neutral grip pull down s/s w/ scoop rows (for lats)
            Incline db curl s/s w/ decline skull crushers
            One arm preacher DB curls (w/ drop sets) s/s w/ decline DB tricep extensions

            Day 5 (all 1 work set)
            Extensions s/s w/ leg curls
            One leg set up s/s w/ stiff legs or good mornings
            BB press
            rear delt
            lateral raise

            Day 6 off

            Day 7 off

            The primary focus for me is to do the exercises I can use the most weight on the first two days and then excersices that are more single joint movements on the second day. There's only so many single joint movements for muscle like back and chest but by doing DB's I make each side work independantly. I've done this before and it worked great until I got carried away with the intensity and before I knew it, I was over trained.
            I used to have superhuman powers....until my therapist took them away.

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            • #7
              Re: FRIED

              I train a three day split once a week unless I feel like crap which lets me know to take some extra rest time. Mostly I pack the split into four days and rest at least three days or more after.
              I love women. That's why I'm married and my steady girlfriend lives with me. I've quit my players ways. Love is the most powerful force in the Universe. Use the power by clicking on the Rep icon.

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              • #8
                Re: FRIED

                I skip a workout when I feel to tired. That don't happen often since I've lowered the number of exercices per workout.

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                • #9
                  Re: FRIED

                  Thanks everyone, I'll prolly go pretty much balls to the walls and take every 4rth or 5th week off and see how it goes.

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                  • #10
                    Re: FRIED

                    Originally posted by kite
                    Thanks everyone, I'll prolly go pretty much balls to the walls and take every 4rth or 5th week off and see how it goes.
                    That should do the trick.
                    I used to have superhuman powers....until my therapist took them away.

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