M
mr.b
Guest
I've been hearing quite a bit about over-training..
Heres a suggestion I would like to make to "EVERYONE" inorder to help keep you fron not overtraining and hitting the wall.
First, the more advanced a bodybuilders become, the greater amount of intensity he or she is able to generate. Also, the more advanced we bodybuilders become the stronger we get which allows us to generate more intensity through the use of heavy weights. These two conditions spell more rest needed between workouts..
A beginner bodybuilder can usually get by with a full-body routine every third day. An intermediate bodybuilder should be able to work each bodypart twice per week doing a split routine with about 3 days of rest between each training session. An advanced bodybuilder will be using more weights and additional exercises. This will also require more rest. Now, the rest time between bodyparts will increase to 3-5 days. Even more intensity used in future workouts may require 7-10 days rest between bodyparts.
In addition to resting more before training a certain bodypart, complete rest days from training are also a very "CRITICAL FACTOR". An intense training session (such as a back or leg workout) may require one or two days off from training before the body is ready to be trained again. I have been taking one day off from training after my back workouts and I also usually take one, sometimes two days off after my leg workouts. These days off are necessary in order for the body to recover and grow!
I have attempted in the past to train 5 days in a row but the workouts toward the end of the week aren't as intense as they should be. Be very aware of the intensity level you are able to generate when training. If you feel like you are dragging through a workout, got enough sleep last night, ate enough calories (as well as protein, fats and carbs), then it may be time to take a day or two off. Otherwise, you are in danger of overtraining big time.
Schedule recuperation-rest into your training plan as you set up your workouts. Remember, the more intensity, the more rest that is required. Don't fall into the trap of overtraining by working out every day, doing too many sets, or training bodyparts too often before they get a chance to grow. Train hard, eat, rest, and then you'll grow.
Heres the workout schedule I use when doing single strip sets to shock the muscles.
Monday: Chest-shoulders
Tuesday: Lats-traps
Wednesday: off
Thursday: Arms
Friday: Legs
Saturday: off
Sunday: Start cycle over again or take another day off if feeling run down.
My current and staple workout schedule is a 2 days on and 2 days off program using straight sets. I train CHEST,LAT,SHOULDERS,TRAPS the first day..On the second day I train BICEPS,TRICEPS,THIGHS and CALVES.
Note: I take off 2 days off after training the most draining muscle groups: legs-back.
When I go off a cycle I train only MWF using the above split while reducing the workload.
I hope this helps..
Heres a suggestion I would like to make to "EVERYONE" inorder to help keep you fron not overtraining and hitting the wall.
First, the more advanced a bodybuilders become, the greater amount of intensity he or she is able to generate. Also, the more advanced we bodybuilders become the stronger we get which allows us to generate more intensity through the use of heavy weights. These two conditions spell more rest needed between workouts..
A beginner bodybuilder can usually get by with a full-body routine every third day. An intermediate bodybuilder should be able to work each bodypart twice per week doing a split routine with about 3 days of rest between each training session. An advanced bodybuilder will be using more weights and additional exercises. This will also require more rest. Now, the rest time between bodyparts will increase to 3-5 days. Even more intensity used in future workouts may require 7-10 days rest between bodyparts.
In addition to resting more before training a certain bodypart, complete rest days from training are also a very "CRITICAL FACTOR". An intense training session (such as a back or leg workout) may require one or two days off from training before the body is ready to be trained again. I have been taking one day off from training after my back workouts and I also usually take one, sometimes two days off after my leg workouts. These days off are necessary in order for the body to recover and grow!
I have attempted in the past to train 5 days in a row but the workouts toward the end of the week aren't as intense as they should be. Be very aware of the intensity level you are able to generate when training. If you feel like you are dragging through a workout, got enough sleep last night, ate enough calories (as well as protein, fats and carbs), then it may be time to take a day or two off. Otherwise, you are in danger of overtraining big time.
Schedule recuperation-rest into your training plan as you set up your workouts. Remember, the more intensity, the more rest that is required. Don't fall into the trap of overtraining by working out every day, doing too many sets, or training bodyparts too often before they get a chance to grow. Train hard, eat, rest, and then you'll grow.
Heres the workout schedule I use when doing single strip sets to shock the muscles.
Monday: Chest-shoulders
Tuesday: Lats-traps
Wednesday: off
Thursday: Arms
Friday: Legs
Saturday: off
Sunday: Start cycle over again or take another day off if feeling run down.
My current and staple workout schedule is a 2 days on and 2 days off program using straight sets. I train CHEST,LAT,SHOULDERS,TRAPS the first day..On the second day I train BICEPS,TRICEPS,THIGHS and CALVES.
Note: I take off 2 days off after training the most draining muscle groups: legs-back.
When I go off a cycle I train only MWF using the above split while reducing the workload.
I hope this helps..
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