Issue #22 - Overtraining on Pupose***

The following information is a supplement to the article entitled "Training on the Edge - Learn How Overtraining on Purpose Can Get You Maximum Results FAST!" found in BetterU News, Issue #22.

For detailed information on exactly how this program works, please refer to the article.

4 Training Days Per Week

This sample will give you a good idea of how the Controlled Overtraining Program works.

Training Days - Monday, Tuesday, Thursday, Friday

Rest Days - Wednesday, Saturday, Sunday

WEEK 1

Rest period - 120 seconds between sets

DAY 1	DAY 2	DAY 3	DAY 4
13-15 reps	13-15 reps	10-12 reps	8-10 reps
(3) Back	(3) Thighs	(3) Back	(3) Chest
(3) Chest	(3) Shoulders	(3) Chest	(3) Thighs
(3) Biceps	(3) Triceps	(3) Thighs	(3) Back
(3) Calves	(2) Abs	(1) Shoulders	(1) Shoulders
		(1) Calves	(1) Calves
		(1) Biceps	(1) Triceps
		(1) Triceps	(1) Biceps

WEEK 2

Rest period - 90 seconds between sets

DAY 1	DAY 2	DAY 3	DAY 4
13-15 reps	13-15 reps	10-12 reps	8-10 reps
(4) Back	(4) Thighs	(4) Back	(4) Chest
(4) Chest	(4) Shoulders	(4) Chest	(4) Thighs
(4) Biceps	(4) Triceps	(4) Thighs	(4) Back
(4) Calves	(3) Abs	(1) Shoulders	(1) Shoulders
		(1) Calves	(1) Calves
		(1) Biceps	(1) Triceps
		(1) Triceps	(1) Biceps

Note how we have decreased the rest time in between sets and increased the number of sets by one. This is the beginning of the increased demand on the body.

WEEK 3

Rest period - 60 seconds between sets

DAY 1	DAY 2	DAY 3	DAY 4
13-15 reps	13-15 reps	10-12 reps	8-10 reps
(5) Back	(5) Thighs	(5) Back	(5) Chest
(5) Chest	(5) Shoulders	(5) Chest	(5) Thighs
(5) Biceps	(5) Triceps	(5) Thighs	(5) Back
(5) Calves	(4) Abs	(1) Shoulders	(1) Shoulders
		(1) Calves	(1) Calves
		(1) Biceps	(1) Triceps
		(1) Triceps	(1) Biceps

This week will be the toughest week. We have increased the number of sets and decreased the rest time again. Towards the end of the week you should be feeling pretty rough!

WEEKS 4, 5, 6 and beyond

Rest period - 180 seconds between sets

DAY 1	DAY 2	DAY 3	DAY 4
10-12 reps	10-12 reps	8-10 reps	5-7 reps
(3) Back	(3) Thighs	(3) Back	(3) Chest
(3) Chest	(3) Shoulders	(3) Chest	(3) Thighs
(3) Biceps	(3) Triceps	(3) Thighs	(3) Back
(3) Calves	(2) Abs	(1) Shoulders	(1) Shoulders
		(2) Calves	(2) Calves
		(1) Biceps	(1) Triceps
		(1) Triceps	(1) Biceps

Note the decrease in rep range, the decrease in the number of sets you are doing, and the increase in rest time. This is the easy phase where your body plays catch-up with recovery. Don't back off on intensity, however. Keep pushing all your exercises to muscular failure!

Keep on this phase until your results start to slow down then ramp up again with weeks 1, 2, and 3. This training strategy delivers consistent results, taking advantage of your body's natural physiological response to increased demand.

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