The Bodybuilders Thread!

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What is your thinking about over-training.

I'm a believe that it is required to maximize growth for a specific muscle group. I'm not say doing it continuously for 4months but I do believe to focus on 1 body part say for 1 month and the following month follow your normal routine and focus on another body part. I have had good gains in the respective body parts as per this way of training. I've been following this for the past 2 years.

Example I would do a body part 3 times a week. Monday, Wednesday and Friday in a specific month to get my muscle real stiff and hard and the following month go back to my normal routine whereby it getting good rest and maximizing growth. I feel this way it grows once muscle faster than just doing 1 body part a week and not pushing once muscles.

My theory behind this is look at rugby players. They have big legs and how this is done is by training legs almost whole week. They would have gym leg sessions atleast 3 times a week and the other 2 days they would be rucking tackling bags or scrumming scrum machines which is also training there legs. Also look at gymnast they are very ripped due to how often they train there upper bodies.

What is your gents take on this?
 
Charlie21 said:
What is your thinking about over-training.

I'm a believe that it is required to maximize growth for a specific muscle group. I'm not say doing it continuously for 4months but I do believe to focus on 1 body part say for 1 month and the following month follow your normal routine and focus on another body part. I have had good gains in the respective body parts as per this way of training. I've been following this for the past 2 years.

Example I would do a body part 3 times a week. Monday, Wednesday and Friday in a specific month to get my muscle real stiff and hard and the following month go back to my normal routine whereby it getting good rest and maximizing growth. I feel this way it grows once muscle faster than just doing 1 body part a week and not pushing once muscles.

My theory behind this is look at rugby players. They have big legs and how this is done is by training legs almost whole week. They would have gym leg sessions atleast 3 times a week and the other 2 days they would be rucking tackling bags or scrumming scrum machines which is also training there legs. Also look at gymnast they are very ripped due to how often they train there upper bodies.

What is your gents take on this?
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Just go back a few posts I covered this intensively , still waiting on that idiot to reply.
 
Charlie21 said:
What is your thinking about over-training.

I'm a believe that it is required to maximize growth for a specific muscle group. I'm not say doing it continuously for 4months but I do believe to focus on 1 body part say for 1 month and the following month follow your normal routine and focus on another body part. I have had good gains in the respective body parts as per this way of training. I've been following this for the past 2 years.

Example I would do a body part 3 times a week. Monday, Wednesday and Friday in a specific month to get my muscle real stiff and hard and the following month go back to my normal routine whereby it getting good rest and maximizing growth. I feel this way it grows once muscle faster than just doing 1 body part a week and not pushing once muscles.

My theory behind this is look at rugby players. They have big legs and how this is done is by training legs almost whole week. They would have gym leg sessions atleast 3 times a week and the other 2 days they would be rucking tackling bags or scrumming scrum machines which is also training there legs. Also look at gymnast they are very ripped due to how often they train there upper bodies.

What is your gents take on this?
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Jesus christ did I have to do some digging,

Here you go:

http://mybroadband.co.za/vb/showthr...rs-Thread!?p=14668776&viewfull=1#post14668776

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...um-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...y-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...g-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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Arietans said:
I think I've just discovered that my fav pre workout doesn't agree with me. I've always been sensitive to caffeine hence I use a caffeine free preworkout... never noticed anything off with this stuff... Last night I had serious insomnia and found myself depressed - the third time I've had a night like that, though last night it was pretty bad. The one thing in common was taking that supp late in the afternoon. Going to give it a miss for a month and see how it goes. Nitritech Vaso no3 - anyone else using, let us know if you've had similar symptoms?
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Once I took some of that - but then couldn't make it to the gym and I felt awful - shaky and nauseous. But when I have taken it and gone to the gym I've had no issues.
 
Thor187 said:
Jesus christ did I have to do some digging,

Here you go:

http://mybroadband.co.za/vb/showthr...rs-Thread!?p=14668776&viewfull=1#post14668776
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Oops!! Sorry don't know how I missed that post. Thanks Good article and that is my point exactly.

Yeah people tend to things because they have read somewhere that you must only train 1 body part a week and have not actually applied various applications or means of training to there own body to determine what actually works for them and not just do what the next person does.

This is one of the reasons why I don't have a training partner due to the way I train and my workout splits.
 
Yeah, same - my rests are quicker than my (super/giant) sets - impossible to train with someone on that sort of setup.
 
Thor187 said:
Unless big gym both same timr
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True - there are only one or two that need a spotter. I've lived without one for ages now. Other than a few stitches to my hand when I dropped the bar, I've managed fine, but I've been training to failure for years now, so know my limits fairly well.
 
Arietans said:
True - there are only one or two that need a spotter. I've lived without one for ages now. Other than a few stitches to my hand when I dropped the bar, I've managed fine, but I've been training to failure for years now, so know my limits fairly well.
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Same here, I just ask a PT at the gym to assist when I need it usually in drop sets
 
Arietans said:
Yeah, same - my rests are quicker than my (super/giant) sets - impossible to train with someone on that sort of setup.
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I would train with someone depending on what that person is training. So let's say example I'm doing back and Triceps that day and I get to gym and someone I know is at the gym that trains with good intensity and can push me as well then I would join that person but if he is doing back & shoulders I'll only join him for back. Then I look for another person doing Triceps lol and join them. But I'll always look to take lead the session in terms of what exercise, reps and sets is required. Only if that person is quite intense aswell then I would let them lead the way but still have my say in what is must and want to do.

Thor187 said:
Same here, I just ask a PT at the gym to assist when I need it usually in drop sets
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Same here. Only ask for assistance on a heavy weight which is required some support.

One thing I can't take is people who give too much assistance especially while benching. They lift the whole bar instead of assisting you and you pushing the weight. I always tell people that spot me do a 2 index finger support (only that last 1 or 2 reps i'll need a tad bit more but not from the 1st rep) or just a "tap tap" support. Not completely lift the bar up as to when I extend. I hate it.
 
Cool you got some fivefingers. Which model is that? Some shops also sell 5finger socks which can help if your feet get too sweaty.

Looking forward to hear what u think of them.
 
Pyramid sets - who does them? By Pyramids, I'm not referring to drop-sets, I'm talking about going heavier each set. I don't get them to be honest. In my mind, if I'm not at failure or close to failure after every set, then I need to up the weight. What are pyramids good for?
 
Arietans said:
Pyramid sets - who does them? By Pyramids, I'm not referring to drop-sets, I'm talking about going heavier each set. I don't get them to be honest. In my mind, if I'm not at failure or close to failure after every set, then I need to up the weight. What are pyramids good for?
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DTP yes I do it, yes it works.


saor said:
Cool you got some fivefingers. Which model is that? Some shops also sell 5finger socks which can help if your feet get too sweaty.

Looking forward to hear what u think of them.
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I will do a review :)
 
Thor187 said:
DTP yes I do it, yes it works.
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DTP as in this?
http://www.bodybuilding.com/fun/dtp-changing-bodies-and-lives.htm
http://www.bodybuilding.com/fun/kris-gethin-dtp-training.html

Looks interesting. I'd like to give that a try - sounds a bit like what Hemps was talking about doing on his alternate days - targeting short and long twitch. I imagine it's good for overall muscle control as well.

How often do you do DTP style training Thor? Is it something you do for say 6 weeks before switching it up, or do you alternate depending on what your body is telling you?
 
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Arietans said:
DTP as in this?
http://www.bodybuilding.com/fun/dtp-changing-bodies-and-lives.htm
http://www.bodybuilding.com/fun/kris-gethin-dtp-training.html

Looks interesting. I'd like to give that a try - sounds a bit like what Hemps was talking about doing on his alternate days - targeting short and long twitch. I imagine it's good for overall muscle control as well.

How often do you do DTP style training Thor? Is it something you do for say 6 weeks before switching it up, or do you alternate depending on what your body is telling you?
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4 weeks then I switch to something else for atleast 3 months before I attempt DTP again.

You pack on a years worth of muscle in 4 weeks I shiat you not.


Eat properly this is the most demanding thing I habe ever done.
 
Thor187 said:
4 weeks then I switch to something else for atleast 3 months before I attempt DTP again.

You pack on a years worth of muscle in 4 weeks I shiat you not.


Eat properly this is the most demanding thing I habe ever done.
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Awesome, thanks for the tip, I am going to give this stick.
Don't suppose you have a good training regime lying around?
 
Arietans said:
Awesome, thanks for the tip, I am going to give this stick. I imagine good rest is in order on this regime.
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Yea I think it's two days on 1 day off I think.

Can't recall precisely, been a while since I was in the game.
 
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