man you are full of ***
http://www.nature.com/articles/icb200070
http://www.bodybuilding.com/fun/rswan6.htm
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3435910/
from the last link
of course roids make overtraining a lot harder to achieve... is that why you don't know anything about it?
Omg, another keyboard warrior biatch.
After reading your articles you are someone who would deem anything mildly intense as overtraining. If your nutrition and sleep is in place then you will not overtrain, your body will adapt it can only adapt it will only adapt. Your body only knows the intensity of the application you place upon it son, provided you fuel it with proper nutrition end of story.
This would be considered over training by you, but your wrong:
http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html
You may have heard that high reps won't build muscle. This is not the case. You'll definitely build muscle, but more importantly, you'll build muscle density, you'll be able to hit the Type I muscle fibers. Then, as the weight gets a little heavier, you'll get to the Type IIA muscle fibers and then finish off with the Type IIB fibers.
Muscular hypertrophy, or muscle growth, is at the heart of the sport of bodybuilding. But it's not just for the mass monsters; the vast majority of people who start training want to build some muscle, even if they'd never dream of calling themselves a "bodybuilder." However, many fear that the high volume in hypertrophy-focused programs will inevitably put them on a slippery slope to "overtraining," a condition which will end up causing them to lose muscle.
So the real question is: What does it really take to push someone over the edge? The answer is, "Probably more than you think."
First, let's clarify that there is a difference between "overreaching" and "overtraining." Overreaching is a short-term decline in performance that can be recovered from in several days. Overtraining occurs when it takes weeks or months to recover. This is actually an extremely rare occurrence—as long as nutrition and supplementation are adequate.
Further, unlike overtraining, which is negative, overreaching can actually be beneficial in a well-structured training split. Let's take a look at the recent research and see how to make volume work for you.
The two most prominently discussed causes of overtraining are training frequency and volume.1 One of the old school myths of bodybuilding is that training any body part more than once or twice per week will result in "going catabolic." However, there's plenty of research that shows the opposite.
In one recent example, researchers in Norway took elite strength athletes who were training squats, deadlifts, and bench press three times per week and turned up the training frequency to six times per week.2 I'm sure many of your overtraining alarms are going off, but the researchers actually found that their subjects' strength and hypertrophy skyrocketed! This isn't totally unexpected. In fact, many elite athletes, such as the legendary Bulgarian national teams, have been training 3-4 times per day for decades.3
Frequency is important because training increases protein synthesis, but in well-trained athletes, this response lasts only 16-24 hours.4 Thus, if you blast each body part only once per week, you only really boost protein synthesis for a day afterward. If you have specific goals for, say, your arms, legs, or glutes, why would you stop there? Why not allow for growth three times per week or more?
The next issue is volume, which refers to the number of sets performed during training. There are two schools of thought about how volume affects hypertrophy. The first is that all the body really needs is one hard set, as long as it is performed to failure. The second calls for a higher-volume, multiple-set approach. Recently some researchers at the University of Sydney in Australia studied volume in a bodybuilding population with this debate in mind.5 They followed three groups who performed 3, 12, or 24 sets of squats per week. Their conclusion: the higher the number of sets, the greater the gains.
Perhaps put yourself the test first, I see you like the bodybuilding.com articles why not do this trainer where he speaks constantly about the myth of over training:
http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html
I can guarantee you if you have the balls to do that then you will understand overtraining, but hey lets say you did do it and still dont grasp it, well firstly thats impossible unless you pissied out during workouts, but lets pretend.
Then go through his follow up trainer:
http://www.bodybuilding.com/fun/kris-gethins-12-week-muscle-building-trainer.html
Now don't get me wrong, Overtraining is a real thing! Just not to you, or me for that matter, you don't train at that level nor do I, if we did then well we won't be talking here, we would be in bed focusing on tomorrow mornings workout.
References
Fry, A. C., & Kraemer, W. J. (1997). Resistance exercise overtraining and overreaching. Sports Medicine, 23(2), 106-129.
Raastad T., Kirketeig, A., Wolf, D., Paulsen G. Powerlifters improved strength and muscular adaptations to a greater extent when equal total training volume was divided into 6 compared to 3 training sessions per week. 17th annual conference of the ECSS, Brugge 4-7 July 2012.
Garhammer, J., & Takano, B. (1992). "Training for weightlifting." Strength and Power in Sport, 357-369.
Kim, P. L., Staron, R. S., & Phillips, S. M. (2005). Fasted-state skeletal muscle protein synthesis after resistance exercise is altered with training. The Journal of Physiology, 568(1), 283-290.
Robbins, D. W., Marshall, P. W., & McEwen, M. (2012). The effect of training volume on lower-body strength. The Journal of Strength & Conditioning Research, 26(1), 34-39.
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