Overtraining
is NOT evil. Overtraining can be exactly what
you need to achieve continuous and rapid results
in your training.
But
first, what is overtraining? Overtraining is,
most simply, training too much. Your body is
unable to recover from the volume or frequency
of training and begins to break down. You not
only lose motivation to train, you become more
susceptible to injury and illness, and you may
even start to go backwards in your training,
getting smaller and weaker on almost a daily
basis.
So
how can overtraining possibly be good for you?
I'll tell you.
It
all begins with the incredible adaptive power
of your body. As you become more advanced in
weight training, you will generally notice that
you cannot make consistent gains for a long
period of time on one training system. Your
body quickly adapts to whatever training system
you're using and hits a plateau. To get around
this, it's usually recommended that you change
your program every three to six weeks.
The
question now is how to use this adaptive ability
to your advantage.
It's
really quite simple. You gradually build up
to a state of temporary overtraining, then,
when you're overtrained and your adaptive processes
are working to their fullest capacity for recovery,
you back off. This backing off results in what
is called overcompensation.
Imagine
you're driving a car and climbing a hill with
the gas pedal to the floor. You're giving it
everything you've got but you're still going
up slowly. This is similar to overtraining.
When you reach the top, the going gets a lot
easier. If you keep the gas pedal on the floor
when you go over the top and head down, you're
going to go a lot faster very quickly. This
is overcompensation and this is where the results
are.
On
a normal program, you work a bodypart, it becomes
temporarily weaker, then becomes stronger as
it overcompensates so you can lift more next
time. What a normal program does on a small,
local basis, this overtraining program does
on a full body, systemic basis.
Sound
good? We're not done. Now we're going to harness
the power of overtraining by using what I call
"Controlled Overtraining."
The
overtraining or ramping phase of this Controlled
Overtraining program lasts three weeks, which
is about the time it takes the body to adapt
to a training program. It then backs off to
a fairly easy phase for three weeks.
Notes:
-
Take all sets to failure. The rep ranges are
simply guidelines - if you can get more reps,
do them.
- Be sure to keep your workout time to less
than 45 minutes for best results. Much longer
and you will break yourself down too much.
- Use a timer or stopwatch to time your rest
between sets. It is critical to the success
of the program to keep your rest periods consistent.
At
the end of the article, you'll find a day-to-day,
set-by-set outline of how this training program
works. Reading through the program will give
you a good idea of how it all comes together.
As
you can see, you start out doing 3 sets for
your bodyparts the first week, 4 sets the second
week, and 5 sets the third week. While you're
increasing the volume, you're simultaneously
decreasing the rest period. This gradually builds
you up to overtraining.
For
the next three weeks, you decrease the sets
and reps and increase the rest periods. This
allows you to recover from the overtraining
and take advantage of the overcompensation that
occurs when the body is still working at dealing
with the hard work and then you cut the hard
work. Though it may feel like you're hardly
doing anything at all, you should see some great
results.
Continue
this lower-volume training for at least three
weeks. If, at the end of those three weeks,
you are still making progress, keep going! Don't
cut yourself off from any results. This phase
could last as long as 6 weeks or more. When
you start to slow down, however, it's time to
ramp back up to overtraining. Keeping up this
cycling of volume and intensity is a strategy
that gives consistent results over long periods
of time.
The
first time you do the program, keep it exactly
as it is. This will give you the best, practical
experience as to how the program feels.
After
that, you can try playing with the numbers a
little following this general outline, perhaps
starting at 3 minutes rest for the first week,
90 seconds the second week, and then dropping
down to 30 seconds by the third week.
If
you do decide to play with the numbers, be absolutely
certain to reduce your training volume and increase
your rest periods for the second three-week
phase. If you don't, you will continue to overtrain
yourself and you will break down.
The
program that I've outlined uses a rep system
called Micro-Periodization (Periodization is
the cycling of rep ranges. It is traditionally
conducted over a period of months, e.g. three
months high reps, three months, medium reps,
three months low reps.). Dividing the week into
three separate phases, such as in this program,
is called Micro-Periodization. It is an extremely
effective format for building strength and muscle
mass.
---
As
you can see, overtraining is not always the
horrible thing it's often made out to be. Training
on the edge is where the real results are. Those
who shy away from it will never make as good
of progress as those who embrace it!
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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