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subway_junkie
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Posted: Wednesday January 25th, 2006 18:55 |
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You often hear the saying "no pain no gain" used when training/ boxing
but you also hear "over training " can do more harm than good
so wheres the limit?
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The Watcher
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Posted: Wednesday January 25th, 2006 19:05 |
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In a single session I don't think you can overtrain. You stop when you are tired.
Overtraining to me means not resting the muscle group you worked on in the days after the session. Like if I did a good session on my shoulders and back I'm not doing that again for another 2 days at least.
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Posted: Wednesday January 25th, 2006 19:29 |
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If you are injoured next day then you have overtrained...
next day you are supposed to feel the muscle groups that your worked but not to the point of pain
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Shemsi en Tehuti
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Posted: Wednesday January 25th, 2006 19:57 |
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DrunkMonkey wrote: In a single session I don't think you can overtrain. You stop when you are tired.
Overtraining to me means not resting the muscle group you worked on in the days after the session. Like if I did a good session on my shoulders and back I'm not doing that again for another 2 days at least.
=================
You are right. A former-NFL player I know used to tell me that there is no such thing as overtraining, only under-rested.
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BlackMatta
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Posted: Wednesday January 25th, 2006 20:54 |
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Last edited on Sunday March 5th, 2006 15:55 by
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Blackthought
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Posted: Wednesday January 25th, 2006 23:27 |
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subway_junkie wrote: You often hear the saying "no pain no gain" used when training/ boxing
but you also hear "over training " can do more harm than good
so wheres the limit?
I thinks when you do 100% and put in an extra 10% into it...
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Generation ALPHA
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Posted: Monday January 30th, 2006 00:13 |
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My advice to anyone who's starting the new year with a gym programme is to follow the "one day on, one day off" rule.
This means, whenever you exercise your muscle groups - whether in your arms, legs, chest back or wherever - take the next day off.
DID YOU KNOW THAT WHEN YOU EXERCISE HARD, YOU ARE TECHNICALLY "DAMAGING" YOUR MUSCLES?
Your body repairs this damage by increasing muscle density and size (much the same as natural reparation of broken bone matter.) In order for this process to occur, the muscles must be allowed to relax for a period of atleast 24/48 hours. FURTHER EXERCISE DURING THIS TIME IS NOT ONLY USELESS - IT'S HARMFULL. It will only lead to "repetitive strain" injury.
Therefore, if you want the most efficient and above all safe way of increasing muscle size and definition, follow the ONE DAY ON, ONE DAY OFF rule.
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Lucas...
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Posted: Tuesday January 31st, 2006 12:14 |
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I partly agree with you….. partially anyway…. Mmmmm
The one day one principle is effective but in my opinion only for beginners… basically if you group all the bodyparts
In segments…
Legs…. hamstrings Quads
Arms ….bi and tris
Chest … pecs
Abs
Back…
Shoulders.. delts…traps
7 days in a week in 6 bodyparts…
ideally i work each bodypart once a week….
When I was a beginner in which case usually any thing you do u will make gains… I used to use this split…
Monday legs.
Tuesday off
Wednesday back and shoulders
Thursday off
Friday chest and arms.
……..
when I however became an advanced trainer I realized there is no way I could train back…. As I train wich is all sets to failure.. and train shoulders after.. so effectively on the one day on one off principle I was overtraining….
So I changed my split to
Monday chest abs
Tuesday back
Wednesday legs
Thursday delts and traps
Friday arms.
And from that routine I find can focus more on the muscle ..and totally massacre it so to speak… which in turn offers more…gains..
So for an advanced trainer I say… a more comprehensive split as the aforementioned would be more benificial than the one day one off principle…
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Shemsi en Tehuti
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Posted: Tuesday January 31st, 2006 12:42 |
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Lucas... wrote:when I however became an advanced trainer I realized there is no way I could train back…. As I train wich is all sets to failure.. and train shoulders after.. so effectively on the one day on one off principle I was overtraining….
So I changed my split to
Monday chest abs
Tuesday back
Wednesday legs
Thursday delts and traps
Friday arms.
And from that routine I find can focus more on the muscle ..and totally massacre it so to speak… which in turn offers more…gains..
So for an advanced trainer I say… a more comprehensive split as the aforementioned would be more benificial than the one day one off principle…
====================
I have a similar workout routine. I have a question though...do not find it a bit stressful doing legs the day after back...particularly if you have done your lower-back really good (say with deadlifts), and then do leg curls the next day (for the hamstrings)? Sometimes I can feel it pulling on my lower back when doing the leg curls, so I try to do my legs before my back during the week.
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Lucas...
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Posted: Tuesday January 31st, 2006 15:50 |
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Mmmm
yes yes.... deadlifts especially if done extremely heavy are a killer... thats why 3% of guys who train do em.... i hate them but i do them.... because it its hits all the way from the traps rhomboids latismuss down to the erectors and christmas tree... and yes they hurt like hell the day after when doin squats another harrrd excercise...
but i still do em.... sometimes though what i do is cycle... say i go up to my max dead which is 500lbs.. what i'll do is not squat on leg day... but do say 8 sets of legpress pyramiding up.... and then dow.. instead of the usual 4 sets... and really blowtorch the quads... likewise i never do stiff leg deadlifts on leg day if i did usuall deadlifts on back day.. i supplment with various leg curl aparatus...
whats ur current split...
begginer intermediate or advanced??
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Shemsi en Tehuti
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Posted: Tuesday January 31st, 2006 16:07 |
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Lucas... wrote: Mmmm
yes yes.... deadlifts especially if done extremely heavy are a killer... thats why 3% of guys who train do em.... i hate them but i do them.... because it its hits all the way from the traps rhomboids latismuss down to the erectors and christmas tree... and yes they hurt like hell the day after when doin squats another harrrd excercise...
but i still do em.... sometimes though what i do is cycle... say i go up to my max dead which is 500lbs.. what i'll do is not squat on leg day... but do say 8 sets of legpress pyramiding up.... and then dow.. instead of the usual 4 sets... and really blowtorch the quads... likewise i never do stiff leg deadlifts on leg day if i did usuall deadlifts on back day.. i supplment with various leg curl aparatus...
whats ur current split...
begginer intermediate or advanced??
===============
I never do stiff-leg deadlifts either. My dead lifts are done with the rest of my back workout.
Every work out I do are sets of 12-20 (higher reps for legs) with 4-8 sets. Each set I increase the weight but do the same number of reps.
I don't like calling myself advanced because I know guys that look a lot better than me (could be genetics), so I'll say intermediate-advanced.
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Lucas...
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Posted: Wednesday February 1st, 2006 14:34 |
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@Thoth
Being an advanced training doesnt really mean ..u must have the best physique in the gym....
when i asked i meant in terms of training pinciples...
you seem pretty clued up...
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