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  1. #1
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    Constantly training at high intensity

    Hey all,

    I've decided to reconsider my intensity that I train at, it would seem im perhaps overdoing it again. I work out four days a week:

    Sun: Back/legs/biceps
    Mon: Rest
    Tue: Chest/triceps/abs
    Wed: Legs/back
    Thu: Rest
    Fri: Shoulders, chest, calves
    Sat: Rest

    My routine has suited me great, but it would seem im training too intense too often. I usually keep my reps within the 10 range, I start off with a warmup and then do a very heavy first set, around 90% of my 1rm, for around 6/7 reps, this first set is the killer and i usually struggle on the last rep if not fail. My following two or three sets are usually within the 8-12 range, also high intensity and struggling on the last rep. My diet is good and I get quite a bit of rest, but i cant help thinking of overdoing it and lifting heavy too often.

    Ive searched the forums but unable to find a good example of how often i should be lifting very heavy.

    Any help is appreciated.

  2. #2
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    fuck, i lift till failure on every set. my reps were 8,6,4(pyrimid style) and when i could do 8 i coulda done 10 and when i coulda done 6 i coulda done 8. well u get it eh?. now my reps are 3-5 till failure or almost. i train heavy every workout.

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    I'm a "noobie" so to speak at the hypertrophy game, but I powerlifted for many years and have been doing my best to "educate " myself on B.B. principles- I think that you obviously enjoy the challenge of the heaviness of a 6-7 rep to failure set (as do I), but may be better off easing the weight down to where you're able to do two sets of 8 reps where the first set is around 2 reps from failure and the second is done emphasizing the negative so you fail right around 8.This would cut the volume considerably while maintaining the "high intensity" part that you seem to indicate you enjoy and thrive on.You didn't specify the warm up set weight but for this idea it would be best to use 50%(roughly) of the working set weight just to get the joints, and blood going...If I'm wrong I'm sure some one more experienced at the BB side of things will happily correct me!

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    Thanks very much for the feedback guys.

    See I train like you Kenwood, but I cant help feeling that because of it, it weakens my immune system and makes me prone to illness, a few months back i had a job that involved getting up and different times every day, it was horrible and meant my sleeping pattern was totally screwed, i must have been ill 3 times in the space of 6 months. My new job has my sitting at a desk most the day and i have a good sleeping pattern so ive made some great progress, there is something going around atm (a stomach bug) so perhaps im just being paranoid but i just dont wanna overtrain and hinder my progress.

    SAMIAM: thankyou for your input, your logic makes a lot of sense to me, I do enjoy the challenge as you say, I think my problem is that I always want to be improving my lifts, when in practice this isnt possible! thats why every week on my bench i want to get at least one more rep, or pile on a few more pounds. My warm up set is usually around 50% and it seems to get me warmed up fine. I think following your advice and cutting back the intensity is probably my best option.

    Thanx again

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    Quote Originally Posted by kenwood View Post
    fuck, i lift till failure on every set.
    because your an idiot

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    Quote Originally Posted by StanUk View Post
    Hey all,

    I've decided to reconsider my intensity that I train at, it would seem im perhaps overdoing it again. I work out four days a week:

    Sun: Back/legs/biceps
    Mon: Rest
    Tue: Chest/triceps/abs
    Wed: Legs/back
    Thu: Rest
    Fri: Shoulders, chest, calves
    Sat: Rest

    My routine has suited me great, but it would seem im training too intense too often. I usually keep my reps within the 10 range, I start off with a warmup and then do a very heavy first set, around 90% of my 1rm, for around 6/7 reps, this first set is the killer and i usually struggle on the last rep if not fail. My following two or three sets are usually within the 8-12 range, also high intensity and struggling on the last rep. My diet is good and I get quite a bit of rest, but i cant help thinking of overdoing it and lifting heavy too often.

    Ive searched the forums but unable to find a good example of how often i should be lifting very heavy.

    Any help is appreciated.
    first of all your split is not good, you can be making better gains if you train movements and not bodyparts, I find upper horizontal / lower quad-dom / upper vertical / lower hip-dom to be the best split. You should be training about 1-2 reps short of failure, and taking a week off about every 4-6weeks.
    Did you read the stickies yet?
    GL

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    Quote Originally Posted by mike456 View Post
    first of all your split is not good, you can be making better gains if you train movements and not bodyparts, I find upper horizontal / lower quad-dom / upper vertical / lower hip-dom to be the best split. You should be training about 1-2 reps short of failure, and taking a week off about every 4-6weeks.
    Did you read the stickies yet?
    GL
    he didnt ask for a fuckin routine critiqe did he? NO and i'm not an idiot, i do what works for me for my goals...don't worry about what i do, worry about wtf your doing.

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    Quote Originally Posted by kenwood View Post
    he didnt ask for a fuckin routine critiqe did he? NO and i'm not an idiot, i do what works for me for my goals...don't worry about what i do, worry about wtf your doing.
    so why the hell are you posting it?
    if he didn't want help with his split, he wouldn't have posted it.
    and you are an idiot imo.

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    Quote Originally Posted by mike456 View Post
    so why the hell are you posting it?
    if he didn't want help with his split, he wouldn't have posted it.
    and you are an idiot imo.
    he didnt want help w/his split(don't think so anyways), he asked about training at H.I all the time.

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    I say- train as heavy as you can for all compound exercises. but do a warmup set before you start...for example on bench:

    135x12-warmup
    then fucking hammer it
    225x5
    235x3
    235x3

    thats what i do(the warmup then hammering it, the lbs were just for example )

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    yea and I toild him he should use that split, and train 1-2 reps from failure, and take a week off every 6 weeks, whats your prob lem, I thnk you took the wrong pills.

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    Quote Originally Posted by kenwood View Post
    I say- train as heavy as you can for all compound exercises. but do a warmup set before you start...for example on bench:

    135x12-warmup
    then fucking hammer it
    225x5
    235x3
    235x3

    thats what i do(the warmup then hammering it, the lbs were just for example )
    everyone has different goals, but it is bad to train heavy and to failure all the time, but hey everyone is different.

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    Quote Originally Posted by mike456 View Post
    yea and I toild him he should use that split, and train 1-2 reps from failure, and take a week off every 6 weeks, whats your prob lem, I thnk you took the wrong pills.
    mhmmmm ...... be careful training heavy on bench, i have a thing that catches the weight and i duno if u have a spotter lol. one time i was doing overhead presses(standing) and i had 155 on the bar and was only gonna try 2-3reps and i did 2 then i was on my 3rd one and i was push up and my arms were giving out and it was over my head and i was like O FUCK so i exploded up the bar as high as it coulda gone and i moved outta the way lmfao! it made a big bang when it hit the floor lol.

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    Quote Originally Posted by kenwood View Post
    mhmmmm ...... be careful training heavy on bench, i have a thing that catches the weight and i duno if u have a spotter lol. one time i was doing overhead presses(standing) and i had 155 on the bar and was only gonna try 2-3reps and i did 2 then i was on my 3rd one and i was push up and my arms were giving out and it was over my head and i was like O FUCK so i exploded up the bar as high as it coulda gone and i moved outta the way lmfao! it made a big bang when it hit the floor lol.
    are you trying to prove you know nothing?, I am not saying it is bad to train heavy or to failure because it is dangerous if you don't have a spotter, it puts to much stress on your central nervous system, and that can cause lots of problems

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    Quote Originally Posted by mike456 View Post
    are you trying to prove you know nothing?, I am not saying it is bad to train heavy or to failure because it is dangerous if you don't have a spotter, it puts to much stress on your central nervous system, and that can cause lots of problems
    me not know what ur saying

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