Progressive overload/super compensation.
Hey everybody, advice and opinions needed.
Not that long ago I have changed my training routine. As probably any us at some stage of their training I was going to the gym and doing same thing day in day out with no future goals. I would change the exercises hoping that's going to shock the muscles and I will grow. One workout I would train heavy other day purely for pump but I never had a systematic approach to training and have never set up a goal.
Got tired of doing the same thing and my body never changed much apart from BF levels which was only the result of food I was eating at particular time.
After I did some research, I came out with the program that I thought could suit me well.
Progressive overload, supercompensation, hyperplasia, fast and slow muscle tissues were the main things I concentrated on.
First of all I started taking notes of my lifts which I think is the most professional aproach to BB that everybody is missing.
Full body split.
Week 1 I call heavy week. This week I concentrate on fast muscle tissues. 4 exercises for bigger muscle groups and 2-3 exercises for smaller. Mainly chose compound exercises where Rep range is between 6-12. I'm logging all my lifts for my next heavy week to apply progressive overload technique.
Week 2 I call light week. The goal for this week is Hyperplasia. This week I concentrate on slow muscle tissues. Training every body part twice a week with around 50% of the weights I was lifting on heavy week. Amount of sets and reps are obviously much higher this week, about 6-8 sets per exercise with about 10-12 reps. The goal of doing that many sets and reps is hyperplasia.
After every workout I would do a quick pump superset to allow the blood to fill the particular muscle group to stretch the tissue and allowing it to grow. Also stretching the muscle in between the sets for the same reason. I make sure I don't leave the gym until this one is done
By taking second week light, it allows me mentally and physically to prepare myself for the next heavy week and make sure I can beat my previous lifts. So I give myself 2 weeks for muscles to super compensate until I hit them heavy again.
So I'm alternating week 1 and week 2. My personal bests are getting better and better which means overall I'm training heavier. Hoping my muscle tissues are adopting to it and getting bigger and stronger.
Please drop your comments below and let me know what you think. Any advice will be appropriated
Let's concentrate more on training and approach than the amount of your AAS stacks
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Neil Hills training style is something similar to that. his y3t training style is a 3 week rotation between week 1 being very heavy compound movements in the 6-12 rep range i think, week 2 is focused on the 12-20 rep range, and the final week is like VERY high rep with giant sets.
i personally wouldnt prefer the way you have the second week laid out, especially it seems like your making it a sort of recovery week. just because the rep range is a bit higher, it should be everybit as intense as the first week. there are lots of ways to increased progressive overload besides adding more weight. slower negatives, paused reps, rest pause sets, super sets, giant sets, drop sets, 1.5 reps, partial reps, muscle rounds, decreased rest times between sets, etc etc. i personally would still want to overload the muscle as much as could the second week, even if it wasnt through adding weight.
the higher volume/rep days if done correctly can actually be much harder, especially for legs.
Hey,
Thanks for your reply man, glad someone can share their experience not just talk about drugs.
I bet if I had a question about drugs, would have had 100 replies by now, anything to do with the training no one is bothered, sad reality.
I was testing out the new routine before I reply to you. Just wanted to clearify the reason for light week. I'm using supercompensation principle this week and giving each muscle group 14 days to recover before I hit them heavy again and try to beat PB. This week I don't put heavy stress on the muscles or mind, purely mechanical work. I get the light burn and no failures.
Hovever I use this week to concentrate on slow muscle tissues by doing many sets and reps also developing hyperplasia
I have noticed that when I get back on the gym for heavy week, I've got so much energy to go and kill the PB.
At the moment it seems to be working, numbers growing and what's more important I'm enjoying it where as before it was kind of boring as every workout was a killer.
What's making it more interesting are the numbers I have to beat on that heavy week, loving it.
Please let me know what you think and maybe suggest what would you change here?
Maybe you can share your main training principles.
Thanks man
if you think thats enough to stimulate growth, then by all means go ahead. i personally have had better luck focusing on shorter workouts where intensity is all out. i like to get in, warm up for 5-10 minutes, do 45-60 minutes of work and get out. i also prefer to hit each body part more often. for me a week between training the same body part is a long time. 2 full weeks of a real workout seems like way to long for me. it is hard to bring 100% intensity to EVERY workout. sometimes after a long day at work or if i have alot of stress in my life, ill just do the best i can and if intensity goes down a little bit ill add some extra volume. when my body feels tired, ill rest up a few extra days and come back fresh and ready to put in work.
this is just what i like, everyone is different. if your using this method and growing like a weed dont let my experience change your routine.
I've found that if I do just 3 workouts a week I can give 100% intensity everytime. I also consistently get stronger with that frequency. I tried training 5-6 days a week just because I would train everyday if I could because I enjoy it, but I've found that the returns are minimal for me and sometimes I can actualy go backwards. This is just what works for me though