your views on overtraining

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Kerry.

I feel there is a really thin line between not doing enough to over training a body group. I know that everyone is different in this aspect but was just checking that what im doing while be beneficial

Ok so i normally start off with 4 sets on my first exercise eg bench press, pyramiding up to my finaly and heaviest set. Then i would do 2 more exercises but this time only 3 sets eg D bell flys and incline barbell/decline. Then to get the last pump i would do a superset of 2 exercises, eg cable flys and pull overs.



So thats my normal layout for every single bodypart, legs,biceps everything.

Except calves where i find light weight and high reps brings them out more.

Followed up by my diet in previous posts whats your vues mate?

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kk - Wouldn't it be fantastic if we had a gauge and knew exactly the optimum amount of weight, reps and sets that would stimulate muscle growth. We dont, so we have to use our instincts and I believe it is better to be slightly under trained rather than overtrained. Overtraining can occur by:-

Poorly planned training regimes, insufficient rest, inadequate nutrition.

This can lead to catabolic (breakdown) assault on the body, even depleting the bodies bicarbonate stores which in extreme circumstances can lead to nitrogen wastage, depressed protein metabolism, endocrine disruption, increased glucocorticoid production and decreases in IGF-1. The list goes on and on thats why I believe under training is better than over training.

Providing you are resting properly and your nutrition is optimum, then yes, you can train hard, I suggest no more than 3 exercises per body part (advanced bodybuilders could do 4-5 on large muscle groups), the first exercise, 3 sets, 1st set 50% effort, 2nd set 70-80% effort, final set maximum to failure with good form. The 2nd exercise, just do 2 sets, first set 70-80% effort, the 2nd set 100% to failure and the same with the last exercise.

If you have truly gone to failure with an exercise on your final set, then to do another set is pointless as you have already sent a signal to the muscle that it is inadequate for the workload that you are putting on it.

You have to train smart.

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Yeah would love a nice big guage somewhere on my body lol...

Ok kerry i understand what you are saying, mu current training programme has changed about 2 months ago, i was doing 3 bodyparts in one day but felt it was to much and not spending enough time on each so i spilt it to 2 bodyparts.

it rotates like this

mon-legs,biceps / tues-lowerback,lats and shoulders / wed- light cardio(as im quite lean) / thurs-chest,triceps / fri-legs,biceps. weekends i dont train.

Then starting new week i will do back and shoulders mon and fri, then next week i will start with and end on friday with chest and biceps.

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kk - I understand what you are doing but to be honest disagree. The weeks example you train legs on Monday but you train them again on Friday, the process of building muscle is simple, 1) You send a signal to your body that it is inadequate for the workload you are putting on it but to send this signal you have to overload the muscle which means your body is in trauma. 2) Your body has to recover and repair from this trauma and 3) Your body evolves and makes itself bigger and stronger.

Training Monday legs and I am presuming you are training hard then Tuesday and Wednesday possibly Thursday your body is recovering and repairing itself, then when it gets time for those legs to grow, you are breaking them down again on Friday. The split I would recommend is:-

Monday - Quads (front thighs) & Calves

Tuesday - Chest & Biceps

Wednesday - Off, rest or CV

Thursday - Back and Hamstrings

Friday - Shoulders and Triceps

Sat & Sun - Get completely blind drunk. Only kidding!

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Hey kerry, i see what you mean that the bodypart will need those 5 days to recover totally before being broke down again. Yeh i do train hard regardless what kind of day i have had at work i just seem to let off steam in the gym.



Can i pick your brain to why that split, why chest and biceps thought maybe chest would go better with triceps cause of the simple fact when doing chest triceps are getting warmed up ready?

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I follow pretty much exactly that. Including the Sat & Sun workout. What stuff would you recommend for hamstrings Kerry?

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kk - Im a big believer in only doing 2 bodyparts per workout, the problem is there are 3 muscle groups that will work together, chest, shoulders and triceps.

If you did chest and triceps, yes, that is ok but when you do shoulders, you are going to use triceps again, yet when you do chest, if you do a lot of flying which is the perfect isolation movement for chest, you are going to use your biceps (isometric) but you'd be amazed how much your biceps work in the flying movement working your chest.

So, that is why I do chest and biceps which allows shoulders and triceps.

Yes, I know that people will read this and say, yes you also use your biceps when doing your back but you also use your hamstrings a lot especially if you do a lot of rowing.

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kk - Definitely stiff leg deadlifts, I always did them and they are the only hamstring exercise that I felt muscle soreness the next couple of days (muscle soreness equates to the muscle being overloaded).

I'm going to name drop here, it was Shaun Ray when he was at Bettabodies (I was training hamstrings with him) that gave me a great tip.

Keep the bar as close to your legs as possible and even though the exercise is called stiff leg deadlifts, slightly bend your knees and then lock them, as you pull the bar up, pretend somebody has put a credit card between the cheeks of your butt and you have got to squeeze your cheeks to stop the credit card from fallilng out! (I know it sounds daft this but try it) This will really work your hamstrings.

Then finish off with lying down hamstring curls. If people feel that their hamstrings are underdeveloped compare to their quads it might not be that you are doing anything wrong (this is if you train quads and hams on the same day) it might be that you are just too fatigued from quads, do hamstrings first.

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Lol credit card deadlifts i will call them ahahahha.

Kerry how do you come to giving out sponserships from cnp? goldenboys or random people too?

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kerry i agree,s-l-deads work the hams the most-as for sticking a credit card up my arse,
well-i will leave that to the blue oyster boys.

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kk - Come on boys, I said PRETEND to put a credit card in your bum!

Yes, I guess I do sponsor a lot of golden boys (its a commercial thing) but you'd be amazed how many "random" people I sponsor as I sponsor many many bodybuilding shows, powerlifting shows and strongman events so without CNP's sponsorship money, some of these shows would not take place.

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sponser me i sleep breath and talk bodybuilding. and still a pup at 21

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kk - Sorry mate I hate saying no but I have to draw a line in the sand, you would honestly be amazed how much I try to help a lot of people, my accountant has told me I have got to stop.

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Yeh i know that you do alot for people including all this help on the forums. Would be great to get a break one day and have something great in the pipe line, i'll be around for a long time who knows