Its an amazing program and its very particular how you do everything so its a train smart routine. I can feel myself become stronger with every session, even on a bad day, which I always keep a strong mindset regardless. Regardless, I have more in me so I didnt consider it a max effort set like I imagined I would have
I concentrated on the three big lifts, bench , deadlift and squat , training 3 days a week. Now after couple months it seems that it was too much for me to handle. I always pushed my max , and sometimes over it (rage against iron bar!!)
Now I have to rest this week and try to figure out a better workout program. I hope I recover well enough to get fresh. I dunno, It might take even longer than this week
Could you give some tips how to get over mentally and physically from overtraining?
Powerlifting suits well for a natural bodybuilder?
__________________
My cutting log: http://forum.bodybuilding.com/showthread.php?t=118000991
I concentrated on the three big lifts, bench , deadlift and squat , training 3 days a week. Now after couple months it seems that it was too much for me to handle. I always pushed my max , and sometimes over it (rage against iron bar!!)
Now I have to rest this week and try to figure out a better workout program. I hope I recover well enough to get fresh. I dunno, It might take even longer than this week
Could you give some tips how to get over mentally and physically from overtraining?
Powerlifting suits well for a natural bodybuilder?
A few months for max effort is a little overboard. You should definetily deload for a week (dont take a week off) and get a slight pump with about 50-60% effort. I used max-ot for 1 year straight, but you have to incorpate rest breaks every 8-10 weeks for sure if you are pushing really hard. if I were you I would choose a completely different program compared to what you were doing, such as a high volume/frequency routine to really shock your body and dont push til failure so much, but let the volume and frequency be what overloads the muscles + heavy weight, just no failure sets.
Well overtraining is very hard to get bad into, but I would deload for a week without taking it off, get out some and go enjoy some things. I would go eat some dessert and nice warm meal at a choice restaraunt that you enjoy very much, but dont over eat until puke, but enjoyment. and that should help. Taking the week off isnt very beneficial when overtrained because it can mentally dis prepare you for many future training coming your way.
Powerlifting suites are great for many people, I love them; Here are a few of my old videos.
A lot of people have issues with them, but I love it because its serious training. The bar is overloaded with weight and you still have to get the balls to bust it out on never before touched heavy friggen weight, takes balls!
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
forget 545 frank!!!! you bastage!!! that is some serious weight....I did 275x5 today and my form went to the crapper....I wish I could just get to 315 and have your form on 545.... you had good spotters though too!
does anyone else when they do Squats feel like they will fall forward on the way up....the heavier I go the more the weight starts to shift to my toes...maybe its my weird hips but its fricking annoying. I am super concious about trying to drive through my heals but as soon as i get ATG on the way up it feels like i need to move one leg further forward...so the weight pushes to the toes....sound weird?
a high volume/frequency routine to really shock your body and dont push til failure so much, but let the volume and frequency be what overloads the muscles + heavy weight, just no failure sets.
Well overtraining is very hard to get bad into, but I would deload for a week without taking it off, get out some and go enjoy some things. I would go eat some dessert and nice warm meal at a choice restaraunt that you enjoy very much, but dont over eat until puke, but enjoyment. and that should help. Taking the week off isnt very beneficial when overtrained because it can mentally dis prepare you for many future training coming your way.
Thanks for the good tips. I need to practice some patience to get through high volume workouts. I always rush into things, which causes stress everywhere and that hurts my recovery also.
I have been eating some carbs for two days now, cals around maintenance, to boost recovery. I think tomorrow I can drop them for one low carb day, then on Friday I eat medium carbs. I might go to gym at Saturday or Sunday and do higher volume training with 50-60% of my 1RM.
__________________
My cutting log: http://forum.bodybuilding.com/showthread.php?t=118000991
Location: San Francisco, California, United States
Age: 23
Stats: 5'8", 172 lbs
Posts: 14,367
BodyBlog Entries: 0
BodyPoints: 41645
Rep Power: 4942
Quote:
Originally Posted by TheUnderdog
forget 545 frank!!!! you bastage!!! that is some serious weight....I did 275x5 today and my form went to the crapper....I wish I could just get to 315 and have your form on 545.... you had good spotters though too!
does anyone else when they do Squats feel like they will fall forward on the way up....the heavier I go the more the weight starts to shift to my toes...maybe its my weird hips but its fricking annoying. I am super concious about trying to drive through my heals but as soon as i get ATG on the way up it feels like i need to move one leg further forward...so the weight pushes to the toes....sound weird?
does anyone else when they do Squats feel like they will fall forward on the way up....the heavier I go the more the weight starts to shift to my toes...maybe its my weird hips but its fricking annoying. I am super concious about trying to drive through my heals but as soon as i get ATG on the way up it feels like i need to move one leg further forward...so the weight pushes to the toes....sound weird?
What kind of shoes you have?
Try barefooted, if it would help to correct your form?
I have found ATG squats to be the most natural way of doing squats. I go straight up, I drive my hips in and push the weight with my glutes. At the bottom I start with my hamstrings, during the lift my quads do about 50% of the work.
__________________
My cutting log: http://forum.bodybuilding.com/showthread.php?t=118000991
forget 545 frank!!!! you bastage!!! that is some serious weight....I did 275x5 today and my form went to the crapper....I wish I could just get to 315 and have your form on 545.... you had good spotters though too!
does anyone else when they do Squats feel like they will fall forward on the way up....the heavier I go the more the weight starts to shift to my toes...maybe its my weird hips but its fricking annoying. I am super concious about trying to drive through my heals but as soon as i get ATG on the way up it feels like i need to move one leg further forward...so the weight pushes to the toes....sound weird?
I cant do it anymore, but I will soon and destroy it at a lighter bodyweight + leaner. I dont like using a power wrakc, makes me feel like a wuss (guess ill say that when I die from crappy squa racks LOL)
You need to build a better core and practice new stances for proper depth. A slightly opened stance will allow you to hit atg better. Work on good mornings like I do above and SLDL properly to build that core up. Box squats, stretching, and weighed crunches should help out. Just takes practice and a lot of form practicing.
Quote:
Originally Posted by Spacehead
Thanks for the good tips. I need to practice some patience to get through high volume workouts. I always rush into things, which causes stress everywhere and that hurts my recovery also.
I have been eating some carbs for two days now, cals around maintenance, to boost recovery. I think tomorrow I can drop them for one low carb day, then on Friday I eat medium carbs. I might go to gym at Saturday or Sunday and do higher volume training with 50-60% of my 1RM.
patience? Just find a fun routine and do it bro, and enjoy the workout lol. I would continue maintenance all week with some moderate cardio throughout the week with your normal training routine at 60% max effort, dont wait until the weekend, just follow through your week, trust me bro.
Quote:
Originally Posted by extremenergy3
All about flexibility I believe. Stretchhhhh!!!!
This could work well also.
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
What kind of shoes you have?
Try barefooted, if it would help to correct your form?
I have found ATG squats to be the most natural way of doing squats. I go straight up, I drive my hips in and push the weight with my glutes. At the bottom I start with my hamstrings, during the lift my quads do about 50% of the work.
tried socks only...very marginal improvement....I think I need to splurge and get some lifting shoes....that might help...
flexibility and weird hips might be more of the cause though...
I cant do it anymore, but I will soon and destroy it at a lighter bodyweight + leaner. I dont like using a power wrakc, makes me feel like a wuss (guess ill say that when I die from crappy squa racks LOL)
You need to build a better core and practice new stances for proper depth. A slightly opened stance will allow you to hit atg better. Work on good mornings like I do above and SLDL properly to build that core up. Box squats, stretching, and weighed crunches should help out. Just takes practice and a lot of form practicing.
solid advice Franko....i don't do enough lower back or abs work....probably need to start improving there.
patience? Just find a fun routine and do it bro, and enjoy the workout lol. I would continue maintenance all week with some moderate cardio throughout the week with your normal training routine at 60% max effort, dont wait until the weekend, just follow through your week, trust me bro.
This could work well also.
Most of my workouts have been too damn serious lately. I just want to do the routine and go home. I think having fun at the gym is what I should concentrate doing next
My workouts would then last about 1.5 hours doing high volume. Is that too long?
I'll start tomorrow with cardio and then on Friday I ask my strong (425 Lbs deadlift) little brother to come with me to the gym.
How much do practice stretching? And do you have regular massage therapies? Now I feel very tense in my back, like a tight jacket. I guess it limits muscle growth?!
__________________
My cutting log: http://forum.bodybuilding.com/showthread.php?t=118000991
solid advice Franko....i don't do enough lower back or abs work....probably need to start improving there.
Hit them hard, very beneficial to heavier training.
Quote:
Originally Posted by Spacehead
Most of my workouts have been too damn serious lately. I just want to do the routine and go home. I think having fun at the gym is what I should concentrate doing next
My workouts would then last about 1.5 hours doing high volume. Is that too long?
I'll start tomorrow with cardio and then on Friday I ask my strong (425 Lbs deadlift) little brother to come with me to the gym.
How much do practice stretching? And do you have regular massage therapies? Now I feel very tense in my back, like a tight jacket. I guess it limits muscle growth?!
Yes, having fun in the gym is what it is all about. Being serious and training hard is my idea of fun for sure, and having some good training partners is good to throw in once in a while.
My workouts for sheiko last easy 2 hours with a lot of volume, and my power/hypertrophy split, during my hyper days I was in the gym for 1.5 hours every time for lower body and upper body. I dont find it too long at all as its really according to what type of training. If the volume is high with focus on heavy weights then obviously intensity isnt going to be high, thus causing longer time in the gym, unless you do something gay like p90X or crossfit
I stretch everyday now, and incorporate foam rolling. I dont have regular massage therapies, just occasionally. Maybe once every few months, but I will get more once I roll in the dough, haha. I dont think it limits muscle growth a lot, but stretch it out everyday after workouts to really let the blood in, during sets, and days off.
Quote:
Originally Posted by IRON HORSE J
Some of the best results i've had in the gym is when I workout for about 20-25 min and get the hell home...
It is according what type of training, like max-ot or HIT style of training with low volume then yea, but high volume with good weight then NO. The whole how long you should be in the gym thing is totally gay, and with proper nutrition and BCAA supplementation then a few hours is easily acceptable with the proper routine. Now if you rtalking for 1 hour out of 3 then its something unnacceptable, but like with sheiko that I am running I rest and lift for 2 hours straight; No talk, no bullcrap!
__________________
I will have to go through hell...worse than any nightmare I've ever dreamed. But in the end..I will be the one standing.
"You're born skinny and weak, you die skinny and weak, but what you do in between is up to you!"
__________________
CONTROLLED LABS - WINNING the War against GENETICS
dracoy [at] controlledlabs.com
Asian Workout Log. Nom Nom Nom.
http://forum.bodybuilding.com/showthread.php?t=107934181
Disclaimer: The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice. CONTROLLED LABS products are produced in a GMP for Sport certified facility (no hormones produced in the facility / no cross contamination).
Just added something extra to my HOME GYM today
Now I will be able to add Leg Presses/ Hack Squats to my routine
Oh yeah, Having fun is what its all about spacehead, make sure to pump up your MP3 player with your favorite tunes!
Nice! How much did you end up paying?
I'll take some pictures when I am done putting together my garage gym. Right now the primer on my dumbbells is setting for a couple coats of black paint tomorrow. I just need to install these three 4x6 mirrors (got them free) and a couple 4x6 horse mats on the floor. Can't wait to get the first session in.
Thanks guys, I see these sleds going easy for 1K+++.
This is an older version which I will need to spruce up in the spring but man, let me just say that famous saying "they don't make em like they used to anymore"
__________________
-Better Body Sports- Here!
http://www.bodybuilding.com/store/betterbodysports/betterbodysports.htm
Week # 5 runs from 10/25 - 10/31/09. You must post, at least one time, in this thread before Midnight EST on 10/31.
IMPORTANT: You must post at LEAST once a week, if you miss 2 weeks of posting you will be disqualified from the competition. I will be keeping track of who has posted.
Also... When you're posting try to be as active as you can. Posts like "posting" once a week won't cut it this time. Be active, participate, and motivate. Coming in and saying, "here is my post for this week" does absolutely NOTHING for your fellow competitors.
__________________
FUSION - BODYBUILDING'S STRONGEST SUPPLEMENTS
www.fusionbodybuilding.com
http://www.bodybuilding.com/store/fus/fus.htm
UPLOAD YOUR BB VIDEOS: http://www.beingabodybuilder.com/
BLOG: http://educatedbodybuilder.com/
All FUSION BODYBUILDING products are manufactured in a cGMP facility.
+++++++++++++
AN HGHup Log
http://forum.bodybuilding.com/showthread.php?t=120336031
+++++++++++++
OBF President
FANTASTIC FALL CONTEST
http://forum.bodybuilding.com/showthread.php?t=119342331
Still workin away, been enjoying my weekends a bit too much but still killin it on weekdays, feelin bigger but not really showin on the scales if that makes any sense
Location: San Francisco, California, United States
Age: 23
Stats: 5'8", 172 lbs
Posts: 14,367
BodyBlog Entries: 0
BodyPoints: 41645
Rep Power: 4942
Dislocated shoulder feels better. Been about 10 days since the accident. I have a lot more motion now, but when it comes to a weird position, it hurts A LOT.
Dislocated shoulder feels better. Been about 10 days since the accident. I have a lot more motion now, but when it comes to a weird position, it hurts A LOT.
that sucks man, hope it feels better soon
__________________
-Primordial Performance-
To Live is Christ, To Die is surely gain- Phil. 1:21
Congrats!!!
Linear Mode
