For the dedicated trainer, be aware.... Over Training – More is Not Always BETTER The general feeling most have is that they are under training, so the short term solution they think is that they do MORE and so they OVER train – go figure. But over training is one of, if not THE most “practiced” problem we bodybuilders have to contend with. We all do it (or have done it) and all it takes is that little bit extra pie, the odd comment from the “ex”, the odd comment from the “present” (if you get my meaning) that’s all it takes to make you go into over drive and in most cases spoil what you have already done and the level that you have worked hard to get to. Simple isn’t it but true. But there is a simple answer to this over training problem – don’t do it! More is not always the better way in the bodybuilding training game; it is in actual fact the “quality over quantity” method that will win every time. Look at it this way. If you choose e.g. four exercises for chest and you are happy with them, great. Now then, I can assure you that four exercises of say sixteen sets IF done properly should tax anyone’s chest and give it a complete work through. Look at this as favorite example set day that I would choose: High Inclined Db press 4 x 12, 10, 8, 6 (just below 45 degree angle for high upper chest work) Lower inclined Db flyes 4 x 12, 10, 8, 6 (light angle) Flat Db press 4 x 12, 10, 8, 6 (nice and deep) Cable cross 4 x 12-10 (high reps for pump, rest periods low in between) Now then, if you were to do just that alone I would consider it a good day (well one a singular body part anyways). I personally would add the bits that usually get missed after that particular workout such as calves, abs or even maybe a couple of exercises for the hamstrings as a favorite. But it would not be classed or in the category of “over training” now way especially when the body part extra is no way near the main one being trained. But, you see my point I hope. To panic and to worry about ones training would then be where one would add e.g. a “few” sets of biceps, a few of triceps etc just to fill in and make believe that the extra time in the gym is BOUND to do nothing but good, but if you are hoping to gain muscular mass then you could be not further than the truth than you think. Adding extra that is not planned or taken into consideration in the recovery plan is just adding that extra workload onto muscles and groups that desperately need that time to recover. You would be shocked at just what a body does need in the way of recovery, you really would. I have known people over the years that have done just enough to make their particular muscle groups grow like mad. Years ago a friend of mine who then worked his butt off in his normal day to day job as a driver “roadie” for the TOP rock bands that were (and are) on the circuit then like The Stones, U2, etc you know, bands that big. His job took up a lot of his spare time and because of this job and the time factors involved just about all he did for chest was FOUR sets of flat bench press and four sets of inclined flyes, both as heavy as he could in perfect style. I have never seen a chest so well developed for such little work output, but he stuck to the same method week after week and as simple as you could get and his chest grew! He told me that he head tried so many different methods over the years, 20 sets, 15 sets, 30 sets, super sets, name it he did it, but nothing happened, he got tighter yes but not bigger but as soon as he stepped down to the minimum and increased the quality he started to grow. What a chest this guy had and then some! But it was so true that to over train would have been to shut him down and SO many of you would benefit if you only sat and thought about it, think about it. You see there are no set rules that are set in concrete that categorically say that one combination will work and not the other. OK we can be pretty close but the rules are not exact and specific in there to say you have to do each set or rep in order with NO straying from the given path – that would be silly to assume and would work for some and over train the majority, of course. It IS a matter of working with a small set pattern and seeing what works for you. OK follow a system by all means and stay with the main plan but slightly changing exercises here and there to suit YOU will not harm but benefit as the system will eventually be tailor made to fit and the chances of over training are minimized as you progress. It is easier to over train than most think for the reasons given but the trick is to monitor yourself and establish just how you are feeling by the end of a working (out) week. For instance, it is OK to feel knackered by say Wednesday or Thursday but it would not be OK to leave the next two days out. The trick is to aim to hit the body parts that would need less exertion by the end of the week such as arms, hamstrings, calves and even delts. OK some of these movements can be heavy and strenuous I am not denying that but think about it, they are not as heavy in comparison to say quads, back or chest. Of course it also depends on what type of training system you are doing; the above is based on a 5 day single body part system that I personally prefer but your ability to share out the energies needed is easily adaptable for any system, you just have to be aware of the problem and be able to obviously make the changes and apply them. Another example would be the famous three day system where you basically work the body totally over a period of three days (well duhhh). This particular system could be tamed by hitting the first workout at full pelt, all out, balls-to-the-wall training. The following workout (e.g. Wednesday) could be done at 50% of your power output which would give a partial recovery factor + the day in between then you would follow the following Friday’s workout at say 75% of output. So, we would then have the week end to recover + we were at 25% lower off full power which means that you would be well recovered for a FULL on heavy duty workout the Monday that would follow. See what I mean? Cool eh! It just means that you are allowing that little bit extra for recovery and you would benefit totally because your gains would come with the added bonus of recovery. This paper has not been written for the sake of filling a couple of pages, it was written in the hope that you will take notice and make use of the advice; advice which is SO vital for your success and the gains that you hope to attain. So listen up people and best of luck. - See more at: mickhartblog/over-training-more-is-not-always-better/#sthash.fhsIoJ65.dpuf
Posted on: Mon, 16 Sep 2013 10:24:29 +0000
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