Suffecient training [Forum Archive]

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Suffecient training

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Posted by: fUnc17

I'm being cautious not to overtrain, but also want to make sure the time I put in the gym is being used as effectively as possible.

This is what I did for legs today:

Squats

315 x 2 - i wanted to max out
275 x 8
225 x 8
225 x 8

Leg Press

520 x 8
470 x 8
470 x 8

Calve Raises

315 x 12
315 x 12
315 x 12

Lunges

50 x 8
50 x 8
50 x 8

My question is, is 3 sets of 8 throughout 4 exercises overtraining, undertraining, or just the right amount?

Thanks in advance,

func

Posted by: Duncans Donuts

It depends on the intensity level.

At 100 percent intensity, it's overtraining. It may not be if it were a less significant percentage.

Posted by: fUnc17

When you say 100% intensity I assume you mean my rest period? So for instance 1 minute rest would be more intense than 4 or 5 minutes rest. Between my squats and leg presses my rest was probably the most around 2-3 minutes. The lunges and calve raises I had about 1-2 minutes rest.

Posted by: Duncans Donuts

No, intensity is a reference to the amount of effort in relationship to ones momentary capacity at a given time. So if you are designating 8 reps for everything, I'd assume you have the potential to do at least 3-4 more, but are not going to "failure". This is not 100 percent intensity.

If you were working out with maximal intensity, you would not be able to do more than 10 total sets in a workout

Posted by: fUnc17

Ok, thank you DD

Posted by: Musclebeach

Do you do hams and lower back on a seperate day?

DD ~ Have you ever done multiple sets of failure + forced reps on say pullups? or pec-dec (put the pin in the bottom, do as many as possible, move the pin up, do as many as possible, etc)? The machine we have for pec-dec (one of the few machines I use) has 20 plates, so that is 20 sets. So if you do train at 100% each set you can go past 10 sets, if you reduce weight.

-Jeff.

EDIT ~ DD you only do single sets right? I was looking at your training log. Nice lifts by the way.

Posted by: Duncans Donuts

Quote:

DD ~ Have you ever done multiple sets of failure + forced reps on say pullups? or pec-dec (put the pin in the bottom, do as many as possible, move the pin up, do as many as possible, etc)? The machine we have for pec-dec (one of the few machines I use) has 20 plates, so that is 20 sets. So if you do train at 100% each set you can go past 10 sets, if you reduce weight.

I've done DC style multiple set to failure, but all within a span of 45 seconds of completing the primary set. As far as lowering the weight, I never do that.

Quote:

EDIT ~ DD you only do single sets right? I was looking at your training log. Nice lifts by the way.

Yes, again with the exception of DC style rest pause sets, which I do on bench presses and military presses. thanks for the compliment

Posted by: CowPimp

Most likely you're fine. I can tell you don't workout at 100% intensity, because you would lose strength on every subsequent set. If you fail on only one set for each of those lifts, then you shoud be fine.

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