sick of the gym....

[nate225]

dont quite follow you, so if you keep it under 85% 1 RM on bench (regardless of reps) for example.. you can train 3x a week and not overtrain? still need recovery regardless of %RM/reps etc if you do an honest workout? I dont get it, please elaborate?

Perfect examples of this type of training in practice are the Russian PLers, who dominate world championships every year. Training such as Sheiko and the like which I believe take a lot of their structure from Olympic Weightlifting.

A guy in my gym has put on stacks of size (and 50kg on his PLing total) over one 13 week Sheiko cycle. He states he never felt overtrained, but at times felt he was doing too little. His results say otherwise tho! :grin:

[ThePman]

I remember years ago when I still did the whole body-part training thing, thinking you'd overtrain a muscle if you worked it more than once a week. That's a powerful idea that just about everybody believes.

I will say that since around 2001, maybe 2002, I've lifted by training every exercise at least twice a week, and arguably the strongest I ever got (a few years ago before my body fell to pieces) was on a version of the Bill Starr 5x5 routine, which involved squatting, pressing, and some kind of pulling three times a week.

[Old Bull]

dont quite follow you, so if you keep it under 85% 1 RM on bench (regardless of reps) for example.. you can train 3x a week and not overtrain? still need recovery regardless of %RM/reps etc if you do an honest workout? I dont get it, please elaborate?

Here is 2 weeks of my training without Warm Ups

week 7 75%

Monday sets reps weight

squat

1 4 100

1 4 120

1 3 140

squat suit

1 3 161

4 3 184

bench press

1 3 60

1 3 72

1 3 84

bench shirt

1 3 109

3 3 124

pin lockouts

5 2 140

flat dumbell flies

3 10

squat

1 4 100

1 4 120

4 4 140

good mornings

3 5

abs

3 5

Wednesday sets reps

deadlift to knees

1 3 105

1 3 126

1 4 147

3 4 158

bench press

1 4 60

1 4 72

2 4 84

2 3 90

2 2 96

2 1 102

2 2 96

2 3 90

1 4 84

1 6 78

1 6 66

flat dumbell flies

3 10

pushdowns

3 10

deadlift from knees

1 4 126

2 3 147

3 4 168

lunges

3 5

abs

3 5

Friday sets reps

bench press

1 4 60

1 4 72

2 3 84

3 3 96

squat

1 4 100

1 4 120

1 4 140

3 4 150

bench press

1 4 66

1 4 78

4 4 84

flat dumbell flies

3 10

pushdowns

3 10

good mornings

3 5

abs

3 5

week 8 80%

Monday sets reps weight

squat

1 3 100

1 3 120

1 3 140

squat suit

1 3 161

1 3 184

2 2 196

bench press

1 3 60

1 3 72

1 3 84

bench shirt

1 3 109

3 3 124

pin lockouts

5 2 140

flat dumbell flies

3 10

squat

1 3 100

1 3 120

1 3 140

4 2 160

good mornings

3 5

abs

3 5

Wednesday sets reps

bench press

1 3 60

1 3 72

1 3 84

2 3 96

2 2 102

deadlift

1 3 105

1 3 126

1 2 147

deadlift suit

1 2 158

2 3 180

2 2 191

bench press

1 5 66

1 5 78

3 4 90

flat dumbell flies

3 10

pushdowns

3 10

lunges

3 5

abs

3 5

Friday sets reps

squat

1 3 100

1 3 120

1 3 140

4 3 160

bench press

1 4 60

1 4 72

5 4 84

flat dumbell flies

3 10

pushdowns

3 10

good mornings

3 5

abs

3 5

Then another week at 85% then down to 70% Skills Evaluation week 9 is 95% 3 weeks later Test week today 102.5%