Overtraining and 6 day powerlifting split

[bharms123]

Hey guys,

So I'm new to powerlifting, before I focused primarily on more of bodybuilding workouts and goals towards my physique. Although I'm working more towards strength now, I still enjoy doing some bodybuilding movements to have the physique I want while also getting stronger. I'll preform the bench press, deadlift, and squat following percentages from a powerlifting program then after my compound I'll do a typical bodybuilding workout.

MON - Heavy bench + chest day

TUE - Back day

WED - Heavy squat & heavy deadlift + leg day

THUR - Speed bench / bench variation + shoulder day

FRI - Arms

SAT - Speed squat & moderate heavy deadlift

SUN - OFF

MY QUESTION TO POWERLIFTERS .... does training 6 days a week really take away from strength gains? What are your guys' experiences with adding more off days into your weekly split regards to strength and also aesthetics?

I appreciate whoever gives feedback! THANKS GUYS.

[arian11]

MY QUESTION TO POWERLIFTERS .... does training 6 days a week really take away from strength gains?

Depends.

What are your guys' experiences with adding more off days into your weekly split regards to strength and also aesthetics?

There were positives and there were negatives.

[bharms123]

Depends.



There were positives and there were negatives.

Can you expand?

[NeverEnough89]

Can you expand?

You first... What is your Intensity and volume like? Diet? Sleep?

[bharms123]

You first... What is your Intensity and volume like? Diet? Sleep?

AGE - 20
WEIGHT - 187

DIET - I don't count macros so I couldn't give you a specific number for my protein, carb, and fat intake ... But I do eat cleaner than most, and right now I'm eating more than I have before. I've been gaining weight for a little over a week and I love seeing my weight go up.

VOLUME - (BENCH) On Mondays (1st bench day of the week) I work with reps of 3 or 5, either way I'm always working between 4-7 sets. On my second bench day I'll work with anywhere between reps of 4-10, depending on how I feel.
(SQUAT & DEADLIFT) I follow basic periodization for my squat and deadlifting program, and I just started a new 6 week program. So right now I'm dealing with reps 6-10. Every week increasing the weight, lowering the volume, and lowering the sets. Although if I feel good, I'll work with the heaviest weight called for that day of squatting or deadlifting and add additional sets using that weight.

INTENSITY - I go hard, I'm a ****ing savage SRS ..... I try to stay away from working to failure, something I've learned to help me progress. I will work towards sets of failure as I get deeper and closer to the end of my programming or I will work till failure on the last 1 or 2 sets of my compound movement for that day (if I'm feeling good and thinking I could set a potential PR).

SLEEP - I'm a full time college student, I have two jobs, care for a needy girlfriend and I lift. I take what I can get, I would say I average anywhere between 4-7 hours a night. I feel fully functional and awake during the day with the sleep I get.

HOPE TO HEAR FROM YOU SOON! Whats your personal experiences with cutting down days of week training? Strengths & physique differences?

[JohnnyRingo350]

Nothing says solid programming better than having back day before heavy deadlifts day.

[NeverEnough89]

I barely know what I am doing, so my advice is prob chit. Nutrition was just are you cutting or bulking. I just know the help you are going to get with what you asked, was not going to be much help. Intensity I was meaning percentages wise, not how intense you are while lifting.

I used to lift PPL, light speed work/rest/heavy/rest. If you can structure an actual sound program and recover than do it.

[rollalong]

I think you'll be fine as long as the hypertrophy work isnt excessive and the intensiveness is low.

[kmc06005]

I was going offer up some salient advice, but then I read this stuff and now I cant take you seriously...

But I do eat cleaner than most, and right now I'm eating more than I have before.

INTENSITY - I go hard, I'm a ****ing savage SRS .....

[Ownster8932]

Hey guys,

So I'm new to powerlifting, before I focused primarily on more of bodybuilding workouts and goals towards my physique. Although I'm working more towards strength now, I still enjoy doing some bodybuilding movements to have the physique I want while also getting stronger. I'll preform the bench press, deadlift, and squat following percentages from a powerlifting program then after my compound I'll do a typical bodybuilding workout.

MON - Heavy bench + chest day

TUE - Back day

WED - Heavy squat & heavy deadlift + leg day

THUR - Speed bench / bench variation + shoulder day

FRI - Arms

SAT - Speed squat & moderate heavy deadlift

SUN - OFF

MY QUESTION TO POWERLIFTERS .... does training 6 days a week really take away from strength gains? What are your guys' experiences with adding more off days into your weekly split regards to strength and also aesthetics?

I appreciate whoever gives feedback! THANKS GUYS.

If you want to squat/bench/dead 2x/week then why not just go to a PPL style?

Mon- Heavy Squat
Tues- Heavy Bench
Wed- Heavy DL
Thurs- Rest
Fri- Speed Squat
Sat- Speed Bench
Sun- Moderate DL
Mon- Rest

Or if you are OCD about it all being within a 7-day week, then throw Moderate DL with Speed Squat on Friday and then make Sun another rest day.

[EasternHammer]

I train six days a week during the build-up to a meet (not year-round). For me, it looks like this.


Monday: "Medium" squat (in the 75-85% range)
Tuesday: "Medium" bench
Wednesday: Light squat ( 55-60% if a back squat, sometimes a variation)
Thursday: Light bench
Friday: Heavy squat (autoregulated-usually drops from triples to singles as meet approaches)
Saturday: Heavy bench

I train with this setup for 3 weeks on,then deload a week. If you have prepared well in your initial phases of training, you can do this several times (maybe 3-4) before you have to back off and go through another prep cycle.

My lifts, FWIW: 640 geared squat
375 raw bench
? Deadlift because I only pull at meets lol. All at 242.

[EmDon]

I believe that under recovery of the CNS is subjective from individual to individual. I've noticed that any less than 3 solid days a week rest wise will eventually burn me out. If you're considering progressing each week (which I hope you are) I would cut out days dedicated to a certain body part. Sure Accesory work is fine, but there is no need for a shoulder day on a dynamic effort bench day.

If shoulders were the case, I would swap out every 2-3 max effort bench days for an OHP, seated or standing.

Though Individual, I can't stand speed squats. They tear my knees to hell. I've found success in box jumps or tire flips (srs) for squatting. Keep a max effort squat and deadlift day, and have a day for box jumps, goodmorning, or SLDL.

[NorthStrong]

If you want to squat/bench/dead 2x/week then why not just go to a PPL style?

Mon- Heavy Squat
Tues- Heavy Bench
Wed- Heavy DL
Thurs- Rest
Fri- Speed Squat
Sat- Speed Bench
Sun- Moderate DL
Mon- Rest

Or if you are OCD about it all being within a 7-day week, then throw Moderate DL with Speed Squat on Friday and then make Sun another rest day.

That kind of a split is pretty much what I'm planning on doing after my meet.

Squat, high bars
Bench, Inclines
Deadlift, Block Pulls
Front Squat
Press
Stiff Legs
off

just doing legs push pull with a few heavier and a few lighter.