Frequency vs over-training.

[Chemo]

Hey so a follow up from my previous post addressing my bench fails.

After reading the pdf from runvee, I've had moderate success with my BB bench. A lot of good advice came out of that, and a lot I am incorporating into what i do now. There was one issue that got me thinking about my weekly routine, and that was frequency. I feel as if I could train more but i dont know if that would benefit me anymore than what I do now.

Heres a rough rundown of my week, each workout is around 50 minutes and is generally on the intense side, I like to super set, drop set or pyramid a lot of what i do, and within that 50 minutes I can usually get through a lot of sets. It would be cool if someone could give their opinions on over training and when to call it quits etc. I generally just go hard until I feel like i just have little power left and then call it a day, or follow up with some cardio.

Mon - Legs with minor "pulling" back exercises

Tues - Chest, Tris, abs with some rotator cuff and shoulder work

Weds - Rest, maybe some abs or light cardio.

Thurs - Back and Bi's, Legs, straight deads or leg press

Fri - Shoulders, Traps and obliques (more focused with the ab work on this day)

Sat - Gunday 8) Body thrashing curls till i puke :3 Nah Jk but seriously wild thrashing action.

So Generally heavy tri action, biceps, a lot stronger ab work too, and recently I've been throwing in bench again.

Sun - Finger workout, many sets of video games

So I hit each body part multiple times a week, not always heavy but at least a moderate workout. My worries are that it could be too much, or just not beneficial to be doing this. My next step was a 3Routines x2 workout where i pretty much hit every body part hard twice a week. Providing that it wouldn't be over training.

I knows arnies "there's no such thing as overtraining" theory, but that kid had some help.

any input welcome

Cheers all

[Chemo]

bump, real keen to hear your experiences

[ohjoshua]

In my experience higher frequency gets you stronger. I also notice you dont get as much DOMS training at a higher frequency.

As long as you remember intensity*frequency*volume =or - recovery. you will not overtrain.

[cantygirl]

As long as your making progress towards your own goal then keep doing what your doing. For me personally, I couldn't even consider retraining a muscle group I had given full intensity too in the same week, you need to ask yourself the question "am I totally blasting each muscle, or am I leaving some room to retrain them during the week".

[ThePman]

http://pendlayforum.com/showthread.php?t=2373

http://www.ampedtraining.com/exercise-s ... rain-daily

http://www.ampedtraining.com/strength/o ... h-training

[Chemo]

Oh nice links, subscribed. I think ill hit each body part twice.

[Mrbig]

Oh nice links, subscribed. I think ill hit each body part twice.

you will overtrain unless your on gear and thousands of calories if you were to train to failure everytime you will not progress if you hit the same bodypart again it has to do with your CNS it takes longer to repair than you muscles and the CNS sends the signal to your muscles to fire if it isnt fully repaired the signal sent will be weaker and your muscles wont contract as hard resulting in a weaker output

[tried]

When I went an saw Flex Lewis he said he could never understand how people train more than one muscle group in each session an give it their full. An to be fair he makes a point.

[Chemo]

ok so if i were to go down the more frequent route, it could be a balance of training lighter and harder on certain workouts? possibly changing the rep range?

I was thinking a and upper body push, upper pull, and legs twice a week.

[ThePman]

Anything I have to add to this is summed up in the links I gave already. The bits about overtraining and how to go about training especially.

[Chemo]

Cheers Pman, Already got the Ibuprofen.

Im not sure about this exact program, as I do have a knee injury and ive replaced squats with leg press. But the Bulgarian way could be a good way to break up the usual routine im doing now or a new 3 way splitx2. Do you think that using this Bulgarian method for a short term could benefit the programs that follow?

Im thinking a month-6 weeks before moving on, or would i need to stick with it for longer to allow the body to adapt?