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Rock Hard Challenge

rammstein

By rammstein
in Bodybuilding & aesthetics

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drizzt Veteran member

drizzt

Posted
Posted

This certainly isn't impossible for a natty to complete. It will require a lot of hard work and discipline, but then, most programs DO ask for that... though, this one is kinda demanding it :pfft:

I did a similar-looking kinda program at the end of '09 (here's the log for the final month of it). Admittedly, it probably wasn't always as action packed day-to-day as this one - but throw in the fact that I lifted heavy, was on a low-carb diet, and worked in 2x boxing sessions + other cardio around it... I'd say the output was at least similar - and I don't believe I was close to overtraining. Oh, and I was/am a natty 8)

Set PBs, got stronger, lost fat :shrug:

This program will work really well for you if you commit to it, eat well, and get good amounts of rest. Don't adjust it. That's all there is to it. If you're still worried about "overtraining", listen to your body, and schedule deloads in every 4 weeks or so if you feel you really need the rest.

Good luck, and I hope you give it a shot! :)

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pyro Senior member

pyro

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dont even need to read it to know its shit.

Wow, mind=blown from psychic giving constructive and helpful feedback :notworthy:

haha sorry mate. but come on so many exercises the body wouldn't be able to deal with it and more importanty grow from that degree of overtraining. :nono:

Other than the first day which seems a little over the top, the rest of the program doesn't seem too bad.

Day 2, 3 back exercises, 2 bicep, 2 forearms.

Day 4, 3 chest, 2 shoulder and a couple of triceps.

If doing 2-3 exercises per muscle group is too much for you, something is wrong.

Not ideal but I don't see it as massively excessive.

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drizzt Veteran member

drizzt

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haha sorry mate.

Ha don't be sorry man, it's sparked a relevant discussion :)

but come on so many exercises the body wouldn't be able to deal with it and more importanty grow from that degree of overtraining. :nono:

Really, how come? I'm not saying you're incorrect, but where is the line drawn? Why is this program overtraining, and something like 5x5 not?

I'm of the opinion that people are so cautious to not overtrain, that they never even come close to it. People won't give these intense programs a chance because their mindset is to protect themselves. "This looks pretty full-on on paper, I must not push my body too hard". To me, that sounds backward - we're in it to push our bodies, aren't we?

How will you ever know what your limits are until you meet them? What is overtraining? Do you just drop dead in the gym? People talk about it a lot, but not many people can say what it is. So why don't more people explore this, and find where their limits are? Surely pushing yourself to your limits is why we train?

As I said in the post up above; I've done something similar-ish, which was at least as intense as this program, and came out stronger, and carrying less bodyfat... but never felt close to overtraining (whatever that would be...). A lot of people would look at Smolov and say that is overtraining, but I came out of that fresh as a daisy - not to mention a hell of a lot stronger. Check out Pman's log - he is in the gym 6-7 days per week.

I think to actually overtrain, you need to be doing some pretty drastic work. And I don't believe this is drastic :huh:

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bambam Member

bambam

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Posted
haha sorry mate.

Ha don't be sorry man, it's sparked a relevant discussion :)

but come on so many exercises the body wouldn't be able to deal with it and more importanty grow from that degree of overtraining. :nono:

Really, how come? I'm not saying you're incorrect, but where is the line drawn? Why is this program overtraining, and something like 5x5 not?

I'm of the opinion that people are so cautious to not overtrain, that they never even come close to it. People won't give these intense programs a chance because their mindset is to protect themselves. "This looks pretty full-on on paper, I must not push my body too hard". To me, that sounds backward - we're in it to push our bodies, aren't we?

How will you ever know what your limits are until you meet them? What is overtraining? Do you just drop dead in the gym? People talk about it a lot, but not many people can say what it is. So why don't more people explore this, and find where their limits are? Surely pushing yourself to your limits is why we train?

As I said in the post up above; I've done something similar-ish, which was at least as intense as this program, and came out stronger, and carrying less bodyfat... but never felt close to overtraining (whatever that would be...). A lot of people would look at Smolov and say that is overtraining, but I came out of that fresh as a daisy - not to mention a hell of a lot stronger. Check out Pman's log - he is in the gym 6-7 days per week.

I think to actually overtrain, you need to be doing some pretty drastic work. And I don't believe this is drastic :huh:

Great Post drizzt.. I tend to agree, its very rare to see anyone in the gym training with as much intensity and volume as i think it would take to over train. Seems a common perception that a few sets to many is going to lead to the body self destructing.

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trainlikeafreak Senior member

trainlikeafreak

Posted
Posted
haha sorry mate.

Ha don't be sorry man, it's sparked a relevant discussion :)

but come on so many exercises the body wouldn't be able to deal with it and more importanty grow from that degree of overtraining. :nono:

Really, how come? I'm not saying you're incorrect, but where is the line drawn? Why is this program overtraining, and something like 5x5 not?

I'm of the opinion that people are so cautious to not overtrain, that they never even come close to it. People won't give these intense programs a chance because their mindset is to protect themselves. "This looks pretty full-on on paper, I must not push my body too hard". To me, that sounds backward - we're in it to push our bodies, aren't we?

How will you ever know what your limits are until you meet them? What is overtraining? Do you just drop dead in the gym? People talk about it a lot, but not many people can say what it is. So why don't more people explore this, and find where their limits are? Surely pushing yourself to your limits is why we train?

As I said in the post up above; I've done something similar-ish, which was at least as intense as this program, and came out stronger, and carrying less bodyfat... but never felt close to overtraining (whatever that would be...). A lot of people would look at Smolov and say that is overtraining, but I came out of that fresh as a daisy - not to mention a hell of a lot stronger. Check out Pman's log - he is in the gym 6-7 days per week.

I think to actually overtrain, you need to be doing some pretty drastic work. And I don't believe this is drastic :huh:

yeah mate, IMO overtraining is a big misconception. i think overtraining occurs more in not recovering from a workout and training too frrquently, rather than doing "too much" in a workout. However, I do think programs like the one listed above and others in muscle and fitness magazine are a waste of time and over complicated. jay cutler, Mr Olympia even says keep it simple, keep the reps between 8-12, use good form and get plenty of good food and rest. no need for over complicated workout programs guaranteeing fast results. a simple 3-5 day split is fine IMO, but if you really want to try a pre set program, give it a go and let us know how you get on.

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pyro Senior member

pyro

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Posted
Maybe you should go back and actually read the program since you said you didnt. Most reps are between 8-12 range and its all generally basic movements, nothing complicated about it.

csb

All good bro, forgot you know everything now, looking good in your DP....

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rammstein Junior member

rammstein

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lol, cheers guys for your wisdom, think I will give this a crack got nothing to lose and may even learn something :shrug: I realise Monday is a big work out I don’t like lifting for over an hour so ill look at doing half am and pm on that day and will likely not do the 2nd legs workout as I get pretty mean doms in the legs that take about a week to recover. I will start up a journal should be interesting

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drizzt Veteran member

drizzt

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will likely not do the 2nd legs workout as I get pretty mean doms in the legs that take about a week to recover. I will start up a journal should be interesting

A great way to beat DOMS are to train through them, don't skip that workout.

Coming off a very heavy squatting cycle (4x per week), I can say the above with absolute certainty - the first few sessions are the hardest, but once you push through the DOMS a few times, they don't come back as long as you keep consistent :nod:

Here's an article from Pman on DOMS.

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ctec27 Junior member

ctec27

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I got seven weeks in before I couldn't keep up anymore. I just followed the training programme not so much the diet but increased calories to compensate the energy expenditure. Uni getting in the way doesn't help either. Was certainly a big change from traditional training but as been previously posted it's a way to find your limits but don't think I would class it as overtraining providing you get more than eight hours sleep a night and make sure that eat properly

I struggled as it came into winter and with the additional cardio from weeks five to eight as my sessions were taking upwards of an hour and half, one leg session was two hours long. Definitly noticed lean gains (86kg-89kg, sorry no pics which was slack) and definite strength increases, but if you're planning on giving it a go you'll need a bit of protein and creatine mono would be a great start.

Thinking about giving it another crack before summer and would log with photos this time

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