Overtraining: What it is and what it isn't. And why you've stalled.

[seems]

It is a fantastic article, thanks for the tips.

[chicpmx]

Yeah, great article mate. I personally am feeling shattered from training without a rest week or a step back from the gym and routine for a while and plateaus have emerged. Have always felt like after each session i need to train harder and harder heavier more reps....when clearly its not the way to be going about it... Your article has inspired me to take a chill for a bit! Then go again!!! Empty my bucket

Thanks bro!

[basherbullz]

about increasing the bucket's size!

[bango skank]

about increasing the bucket's size!

You can increase your recovery potential with General Physical Preparedness conditioning in activities such as sled pulling, sandbag training, and Crossfit.

http://www.wannabebigforums.com/showthread.php?t=77152

[newuxtreme]

how about simply not lifting any weights/skipping the gym for like a week or 10 days? wouldnt that be much better for fatigue recovery than doing less sets/or weight? coz then still we'd be doing work.

[jgabaldon22]

nice, i'm doing it now.

[KeepUp]

JUST WHAT I NEEDED! Thank you so much.

[returnofthemac]

Brilliant article VM. I'm really glad that I read this before I've reached a plateu, now I'll know what to do when it comes

Keep up the good work.

[bLaNk_85]

Im using Hugos transformation routine, it goes as follows:

*3 weeks growth (10,8,6,6,4) increase weight every set
*3 weeks loading (12,12,12,12) Keeping one weight
*3 weeks growth (10,8,6,6,4) increase weight every set
*3 weeks loading (12,12,12,12) Keeping one weight
*1 week rest

Where would i intoduce a deload???

Thanks Viking, this post has opened my eyes!

[dragonoids]

I am not very sure, but I think it should be after the loading phase? Since the weight is constant for the sets of the day but increases with weeks right?

[bLaNk_85]

Yes you increase the weight so that you always fail on the 12th rep.
ie if you use 32kg dumbells for dumbell press the first week by the third week you might be on 33kg or 34kg dumbells.

[dragonoids]

yea, then after the loading phase may be a good time to deload. Makes sense though

[ubermario]

Going to read all the stickies here, as well as this one, thx.

[csjunkie]

how about simply not lifting any weights/skipping the gym for like a week or 10 days? wouldnt that be much better for fatigue recovery than doing less sets/or weight? coz then still we'd be doing work.

This is a good plan, taking off from working cant hurt.

[BIGMJ]

Wow such great tips... Thanks for the info guys... just joined the site... can't wait to get back into lifting... figured i'd read all these stickys first so i have the proper knowlege before lifting and that way know how to achieve my goal of gaining mass the proper way... Thanks everyone!!!

[Derek.M.Fireman]

Can i just ask this question:
Would you consider, for an intermediate lifter, working triceps on say a monday, shoulders on tuesday, and back on wednesday over-working or "overtraining" the deltoids and triceps on principle of a lack of rest between workouts? Im curious, because I am, like you said, altering my schedule, splitting up the bodyparts differently, and I want to know what you viewers think or how u would go about scheduling workouts. Thanks.

[ICanBassSweep]

Is there a certain feeling to tell you overtrained...? I mean i work hard and i usually feel really sore but i just picked an object up that was about 15 pounds and my arms literally felt like they were gonna fall off it was painful. And what if i just over train for one day i wont lose any noticeable muscle right...

[cbukow02]

here's a good bodybuilding training series that you guys may find useful. you can definitely pick up some pointers...

[DOLT.]

Can i just ask this question:
Would you consider, for an intermediate lifter, working triceps on say a monday, shoulders on tuesday, and back on wednesday over-working or "overtraining" the deltoids and triceps on principle of a lack of rest between workouts? Im curious, because I am, like you said, altering my schedule, splitting up the bodyparts differently, and I want to know what you viewers think or how u would go about scheduling workouts. Thanks.

What would you do on the other days? It's not really "overtraining" the deltoids and triceps just by working each indirectly on consecutive days. But chest work will also work both, so it's not always best to workout five days a week (make Wednesday rest and split the bodyparts up on the other four days)

[bodygawd]

I can not believe all the great tip in this forum in all the Stickies

Thanks for the Health of Info in here

[rsrose007]

You have done an excellent job!!
It helps me a lot. your quote is very informative.
Even i had like this stress before now i'm just quite happy.
very very thank you!!!
Yours such a nice post.

Keep it up!

[DOLT.]

You have done an excellent job!!
It helps me a lot. your quote is very informative.
Even i had like this stress before now i'm just quite happy.
very very thank you!!!
Yours such a nice post.

Anyone who speaks english like this

Keep it up!

would not know what 'keep it up' means...

[bango skank]

Anyone who speaks english like this


would not know what 'keep it up' means...

unless it was meant literally... :/

[DOLT.]

unless it was meant literally... :/

When you break the sentence down the words themselves dont make sense unless put in the right order.

keep - to hold or retain in one's possession; hold as one's own
it - used to represent an inanimate thing understood
up - to or in a more elevated position

So the guy is faking an accent...

[josh_v]

great post.

""Every person I've ever talked to who has had some experience with deloading from periods of more intense training, says they usually see a visual change in the mirror. They literally get bigger when the amount of work they're doing just went down.""

this is interesting. I'd like to know the principles behind this phenomenon.

I mean:
It'd make sense to me if people would get bigger AFTER the deloading period(i.e. after going back to heavy weights) - but that they get bigger DURING the deloading period is very interesting...

[wildspades]

Thank you for this knowledge.

It is information like this that drew me to this website.

Thanks again!

[Cirrus57]

What a great thread . I learned a lot after reading most of it .
Would a cardio week affect a deloading week ?
whats CNS?

[The Loaf]

not trying to start a crazy argument here, but I spoke to a psychologist about all this "CNS fatigue" talk I hear about on boards, and he said something that made alot of sense: (mind you, he simplified his explanation for my sake)

your central nervous system is your brain and spinal cord. period.

if it gets "fatigued", you will go into shock.

based on this, I feel there needs to be less talk of CNS fatigue and more talk about energy systems, muscular anatomy & physiology, and the use and necessity of nutrients.

[NaturalLoco]

awesome read.. im new to the forumn
very interesting post!!

[johnrich69]

Thanks for posting. Good thread.