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.
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FRIED
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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!!
http://www.infinitymuscle.com/forum.php
"Actually for once your actually starting sound quite logical!"-djdiggler 07/10/2007
I LOVE BOOBOOKITTY...
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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.
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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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