posted Tue, 01/26/2016 - 09:59
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Overtraining
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I'm subscribed to a few YouTube channels in regards to programs and lifting in general, but the channel I tend to watch most is Mike Rashid and his overtraining and squat everyday videos.
I tend to follow his style training currently with pyramid sets and drop sets. I work to complete muscle failure on every rep. I'm in the gym 6 days a week, twice a day.
Anyone else using this type of training?
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I use the bulgarian system as a 3 weeks cycle strictly for strength gains, but I´m rotating between low bar squats, high bar squats and front squats. I also alternate one heavy day with moderate day and one max out every week... works great for strength....
You cant train all out to failure all the time cns can get overloaded causing overtraining even yates with his hybrid heavy duty will tell you this ...everyone thinks growth happens in the gym and every workout you must train like its the last ever...wrong growth happens in the kitchen and rest ..the body needs time to rest and grow ..everyone needs to incorporate some lighter days and or rest days to get maximum growth ...the all out train to failure days are important too just not all the time..if you train that way for too long you end up with a lot of injuries and or sickness i can tell when i push it to hard for too long i start getting sick alot with colds and sinus stuff..so i guess what im saying is just mix it up take break sometimes get some rest and grow
Great advice.
I'll see about what this channel.
Became interesting.
The only reason you should be in the gym 6d/wk and doing 2x/d on top of that is if you are a highly advanced athlete. If you are not an elite athlete or training for a specific competition, I would look into setting up a program where you are phasing in progressive overload.
I am not exactly sure what those squat everyday videos all entail, but if they are just 1 or sets each day, I would move on to a different routine. Even if they are not it doesn't sound like a type of training that I would be interested in anyway.
Are you training for hypertrophy or strength?
First off, welcome to eroids ;-)
The "Squat everyday" or high frequency approach got a pretty boost during the last year. I'd only recommend such a training regimen for highly advanced trainees and mostly strength oriented athletes.
That being said, the most common mistake I see is that if people decided to train this way, they jump immediately on 6 days a week. In most cases, that's definitely not needed! You want to do the least amount of volume, while still making appropriate progress.
Many reasons for that, for example, long term progress, rest/fatigue management, injury prevention.
Anyway, I drift away and want to get more into what's optimal for you.
Can you share your training history and all things related to that?
I've been in and out of the gym for awhile. I was enlisted in the military and had a 5 day a week routine, I studied bjj for 4 years and did mma. my best weight training came as a contractor working in Afghanistan. The three guys I trained with were on AAS, but I lifted with them. My bench was 350 and I could squat 400. My deadlift was 400 as well.
Not sure what other information your looking for or need.
I can currently bench 310 and deadlift 300. Don't know my current squat
Plenty of info already.
If you haven't been training constantly and with a proper training regimen in for the past years, I highly recommend against high frequency squatting. For it to be effective, you must already squat a certain weight and further your technique has to be on point. Ie. really on point and this is just reached with years of continues practice.
That being said, there are so many ways you can get going again. If you have been out of the gym for a while, everything you'd do is already progressive overload. Take it slow and conservative.
Are your goals more strength or aesthetic oriented?
I can't give you a laid out plan and I won't direct you to any "cookie cutter program" because I'm a big proponent of individualized training routines but to get started again smt. like upper/lower body splits are always a good base to build on.
A lot of it also really depends on if he is looking for strength or hypertrophy. The type of training I do is no where ideal for a strength oriented athlete and vice versa.
Hypertrophy is the main goal but also wanna gain strength as I go.
The weight and the intensity isn't a problem for me I don't think.
Strength is just a side effect for me. I could care less about how strong I am, as long as I look like I could bench a house, thats all that matters. I don't get scored on how much I bench, just how big and ripped I am. So if you are truly hypertrophy based, don't let your ego get in the way by constantly seeing "how heavy" you can lift or trying to impress the guys standing next to you with how heavy you can lift.
Here, listen to Makwa. If your goal is to maximize Hypertrophy, there are much better ways then squatting every day. This approach was first introduced by the bulgarian Olympic weightlifting team, who worked their way up to heavy singles 6xweek/2xday. Mind, they were olympic athletes, strength oriented, professionals (Ie. lots of sleep/rest), training exp. of at least 15 years and the best of the best in their country.
So please, do yourself the favour and choose something which fits your needs and circumstances. You will see a better hypertrophic response of a different training routine and you don't fear of getting massively injured or beat down.
Totally agree, that's why I threw this sentence in to make sure what his goals are ;-)