Further to the post https://www.evolutionary.org/forums...you-know-if-you-re-training-enough-82461.html I've seen from some of the replies that either some of you guys didn't either read the post or have little understanding of what the term means
BM and and at least 1 other reply act like they think they over train and it's good to do so. That's just wrong. It is, I suspect, confusing doing what seems like a higher volume of training compared to the typical amount vs what it actually means.
Low volume training is what power and strength athletes like myself normally do. Rarely will you see more than 8 reps and a very good example is the famous 5 x 5 program. That's 5 sets of 5 reps per exercise (work sets - not inc warm ups) and usually not a lot of exercises either x heavy weight. My own shoulders and arms workout is 3 movements (one each fro shoulders, bis and tris) plus a single set of pump movement. I've upped the warm up sets to 12 and the work set is just the ONE.
Medium / high is what most bodybuilders do. Say 3 work sets per exercise x 2-3 movements per bodypart. Reps go as low as 8 but are usually 8-12. Occasionally 15-25 for legs. Medium weight
Higher is fitness and far more cardio-vascular / endurance. It'll be lighter weight.
Now under training = no progress and even a loss of size, muscle, tone etc
Training well (as per the thread linked to above) = progress. If you train for strength and get stronger your program, routine, sets and reps are working. Those of you who claim to 'over train and it's great' aren't. You're doing the right (if higher than most) volume for you.
There's a bunch of very simple sports science stuff (worth taking 30 minutes to learn) behind what works. Then you need to
be able to identify what works for you (progress means it's working, none means it isn't) and understanding that we don't all do well on the same shit.
Over-training is just not a good thing. It'll mean a lack of progress and, like under training, losing muscle etc. But it also means you'll be tired. Recovery goes to shit. You'll start getting injured and will be sore all the time. It's not unusual to see you losing sleep, having sniffles (due to the effect on your immune system) and losing appetite.
If you claim you 'over train' and you're not getting any of the issues I just mentioned then you do NOT over train. You just benefit from a higher volume of work.
And don't try and BS and 'out macho my bros' with said BS. If size is the target and I out size you using less over all work then I don't win a prize for doing less and you don't for doing more. No one cares. But if, as I said, size was the target then I 'won'. But you WILL lose if you over train and end up tearing that muscle.
There is SOMETHING behind the following 2 points
1) PEDs (esp AAS) WILL allow you to do more and still recover. More so when combined with more (and better nutrition) and
2) The adage of 'no such thing as over training as much as 'under-recovering''.
You can go kinda (and only kinda) crazy in the gym with a higher (highish() volume IF and only if you allow for FULL recovery. Let's say, as is the case, I smash out 2 x the reps on squats as usual (Monday was 265kg/580lbs x 5 reps I think). Maybe I decided to grind out 10 reps like a mad man. Collapse after and crawl around a bit. My usual stuff takes a 24-48hrs to get over. 10 reps might mean 48-72hrs. So instead of a 7 day program I do a 10 day one. In that way I CAN do more but I understand that (more so with being off PEDs at the mo) I'll need more time. Less time might well equate to issues with recovery, injuries, aches and pains (more than the usual) and starting to have to go lighter. I'd be over training if I doubled up and stayed on the same recovery schedule.
Understand?
BM and and at least 1 other reply act like they think they over train and it's good to do so. That's just wrong. It is, I suspect, confusing doing what seems like a higher volume of training compared to the typical amount vs what it actually means.
Low volume training is what power and strength athletes like myself normally do. Rarely will you see more than 8 reps and a very good example is the famous 5 x 5 program. That's 5 sets of 5 reps per exercise (work sets - not inc warm ups) and usually not a lot of exercises either x heavy weight. My own shoulders and arms workout is 3 movements (one each fro shoulders, bis and tris) plus a single set of pump movement. I've upped the warm up sets to 12 and the work set is just the ONE.
Medium / high is what most bodybuilders do. Say 3 work sets per exercise x 2-3 movements per bodypart. Reps go as low as 8 but are usually 8-12. Occasionally 15-25 for legs. Medium weight
Higher is fitness and far more cardio-vascular / endurance. It'll be lighter weight.
Now under training = no progress and even a loss of size, muscle, tone etc
Training well (as per the thread linked to above) = progress. If you train for strength and get stronger your program, routine, sets and reps are working. Those of you who claim to 'over train and it's great' aren't. You're doing the right (if higher than most) volume for you.
There's a bunch of very simple sports science stuff (worth taking 30 minutes to learn) behind what works. Then you need to
be able to identify what works for you (progress means it's working, none means it isn't) and understanding that we don't all do well on the same shit.
Over-training is just not a good thing. It'll mean a lack of progress and, like under training, losing muscle etc. But it also means you'll be tired. Recovery goes to shit. You'll start getting injured and will be sore all the time. It's not unusual to see you losing sleep, having sniffles (due to the effect on your immune system) and losing appetite.
If you claim you 'over train' and you're not getting any of the issues I just mentioned then you do NOT over train. You just benefit from a higher volume of work.
And don't try and BS and 'out macho my bros' with said BS. If size is the target and I out size you using less over all work then I don't win a prize for doing less and you don't for doing more. No one cares. But if, as I said, size was the target then I 'won'. But you WILL lose if you over train and end up tearing that muscle.
There is SOMETHING behind the following 2 points
1) PEDs (esp AAS) WILL allow you to do more and still recover. More so when combined with more (and better nutrition) and
2) The adage of 'no such thing as over training as much as 'under-recovering''.
You can go kinda (and only kinda) crazy in the gym with a higher (highish() volume IF and only if you allow for FULL recovery. Let's say, as is the case, I smash out 2 x the reps on squats as usual (Monday was 265kg/580lbs x 5 reps I think). Maybe I decided to grind out 10 reps like a mad man. Collapse after and crawl around a bit. My usual stuff takes a 24-48hrs to get over. 10 reps might mean 48-72hrs. So instead of a 7 day program I do a 10 day one. In that way I CAN do more but I understand that (more so with being off PEDs at the mo) I'll need more time. Less time might well equate to issues with recovery, injuries, aches and pains (more than the usual) and starting to have to go lighter. I'd be over training if I doubled up and stayed on the same recovery schedule.
Understand?