Is this OVERTRAINING ???

[BYRK]

Here's my workout to lose some fat and drop some weight.

Monday,Wednesday,Friday- Chest, Bi's, Tris I do 2 exercises for each and 5 sets per exercise reps are 12,11,10,9,8

Tuesday,Thursday- Back,Shoulders,Legs once again 2 exercises each and same reps

I do HIIT 4 times a week, and I am 6'0'' 209 with 24% BF and I use a 2000 calorie diet with a 50pro/30carb/20fat ratio. Any suggestions I have done each bodypart once a week and I feel it does nothing for me!

 

[greatone3210]

that is severe overtraining if once a week per body part wasnt doing it then try 2 per week at least 3 days apart but 3 times with only 1 day for rest i promise will not get you no results whatever you do.

 

[FortifiedIron]

Your fine if your not training to failure, increaseing and decrasing resistance and/or adding/decreasing rep/sets.


Kc

 

[greatone3210]

well im not not so sure if hes fine. if hes burning his muscles on all the sets then hes pretty much causeing more damage then good

 

[FortifiedIron]

Your oviously not aware of the Bulagarian, german training, Russian methods and Chinese training.


Bulgarains trian 6hrs a day 3hrs a wk then 4hrs a day 3 days a wk with one day rest.

The Smolov squat program is 5x's a wk heavy squatting

My bench press program that i designed is 3x's a wk high intensity for 4wks which has added 30lbs to people's bench presses in that amount of time.

Why do these programs work for both none and steroid useers? not trainig to failure.


Kc

 

[greatone3210]

i dont get what your saying could you clarify that. he is doing chest tri's and bi's 3 times a week with 2 different sets then 5 sets of each type of workout with 5 to 12 reps each how is that producive. this isnt a compound exercise either, he is isolating muscles. that is too much exercising for one muscle could you clarify what you mean by those different type of methods so maybe i could see your piont of view

 

[FortifiedIron]

My simple point being is, you dont have to train each muscle group once a wk or train 4-5x's a wk. I've squatted 5x's a wk and still gained both amazing strength and hypertrophy. Yes he could probably use a new routine, but if its working for him then why stop something that is working? You can train with unreal volume in the world and not overtrain like the examples I just gave. Its all in the eye of the beholder. Yet a concept so simple is so hard to explain with so many people suppsodly doing so and still gaining great results.


Kc

 

[marshal959]

I think that if you're only doing 2 excercies per bodypart, then you're okay, but 5 sets may be excessive.

 

[Charger]

I agree with Fortified Iron, glad to here someone else having the guts to support volume. These days if you are not on the HIT band wagon it's wrong. By the way, that was myself included for a long time.
I gave GVT(German Volume Training) training a try, and loved it! By not taking all your sets to failure you can add more volume and still get a intense workout. During GVT I did a 3 way split on a 5 day rotation. After 6 weeks I would take a break from it and do some heavier weight again for less sets, then hit it again.
At the begining of the program if you would have told me I could do 10 sets of 6 x 100db's doing flat DB press I would have thought you were nuts.
Last fall my personal best was 100's x 8, going to failure. Doing GVT I didn't reach failure until my 10th set.
Now after saying all that, do I think BYRK is overtraining? Yep, if he takes all sets to failure. Otherwise, only he can tell.
HST aslo promotes working everything 3 days a week doing full body workouts, but then again it's not going to failure on every set.

 

[tjwes]

Find out what works for you and run with it everyone is different and will respond to different methods of training.I do beleive you won`t gain as much training small muscles like arms 2x weekly they get used on chest &back days also and probably couldn`t recover .Are you sire your intensity of effort was strong enough on 1bodypart a week,or were you dogging it?Train hard and go home.

 

[FortifiedIron]

Originally posted by Charger
I agree with Fortified Iron, glad to here someone else having the guts to support volume. These days if you are not on the HIT band wagon it's wrong. By the way, that was myself included for a long time.
I gave GVT(German Volume Training) training a try, and loved it! By not taking all your sets to failure you can add more volume and still get a intense workout. During GVT I did a 3 way split on a 5 day rotation. After 6 weeks I would take a break from it and do some heavier weight again for less sets, then hit it again.
At the begining of the program if you would have told me I could do 10 sets of 6 x 100db's doing flat DB press I would have thought you were nuts.
Last fall my personal best was 100's x 8, going to failure. Doing GVT I didn't reach failure until my 10th set.
Now after saying all that, do I think BYRK is overtraining? Yep, if he takes all sets to failure. Otherwise, only he can tell.
HST aslo promotes working everything 3 days a week doing full body workouts, but then again it's not going to failure on every set.

I have one goal in my life, and that is to destory HIT, make a mockery of it. For years Matt Brzycki has brain washed his athlete's but not anymore.


Kc

 

[Charger]

Originally posted by FortifiedIron
I have one goal in my life, and that is to destory HIT, make a mockery of it. For years Matt Brzycki has brain washed his athlete's but not anymore.


Kc

My opinion is not that one sided. I would never say HIT doesn't work, for some it works quit well. I also thinks for some volume works. What I don't like to see is anyone trying to promote any one way of training as the one and only method. Unfortunitly alot of HIT folks out there fall into this catagory. I couldn't count the times I have read folks promoting HIT as the only training method needed and slamming all others.

 

[FortifiedIron]

Im not talking about HIT from a bodybuilding standpoint, i could careless about that. I dont care to argue if supersets are more effective then one set. I care to argue it from an athlete stand point. You'll find alot of my work throughout my career bumping heads with Matt Brzycki, expecially in my book.


Kc

 

[Arnold]

Originally posted by Charger
My opinion is not that one sided. I would never say HIT doesn't work, for some it works quit well. I also thinks for some volume works. What I don't like to see is anyone trying to promote any one way of training as the one and only method. Unfortunitly alot of HIT folks out there fall into this catagory. I couldn't count the times I have read folks promoting HIT as the only training method needed and slamming all others.

I agree.

 

[Charger]

Originally posted by FortifiedIron
Im not talking about HIT from a bodybuilding standpoint, i could careless about that.


Kc

You lost me Iron, this is a bodybuilding forum and this is the training section. Even though fitness is a plus, bodybuilding is my main goal.

 

[racoon02]

I have about the same workout as the original poster and Im doing fine. Except I do 2 workouts per muscle group and only do 3 sets of 10. I dont go to failure. Im seeing great results Imrpoving mass and strength.