One of the best articles I have read

This article is brutally honest in a sense. It was a good read, I think you guys will like it.

http://www.tmuscle.com/...ormance/do_this_not_that

Pure genius article Perry.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

It was good, something every person who is new to weight lifting should read.

And its something a lot of us already try to preach around here. Made me feel good reading that and knowing, Hey...me and a lot of others on DBB.com try to get these messages across.

I really liked it, thanks for the link.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

1) Don't worry about a chest fly until you can bench your body-weight 15 times.

2) Don't do leg extensions until you can squat twice your body-weight, then you will be strong enough you won't have to listen to it anymore.

3) Don't go in GNC looking for supplements until your diet is in check.

4) Don't do a bicep curl until you can do 10 pullups.

Just simple stuff like that.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

This also reminds me, I had a guy ask me how to increase his chinups. He never seems to take my advice on anything so I don't know why he even asked. I told him to do them every single day and he said it would be overtraining.

I f***ing HATE!!! when people throw that word around.

YOU'RE NOT OVERTRAINING.

YOU WOULD BE WELL AWARE IF YOU WERE.

I wish that was a sticky somewhere. I think coldfire posted an article on it a while back, telling people to quit f***ing whining. Maybe I need to put briheads quote back on my signature. "No, you're not overtraining. You're just being a pussy".

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

That was a good read even though I knew all of it (except the wine part?)

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

nice article. shame i just bought 60 bottles of beer in the special offer....

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

"I felt like one of those women I used to eat lunch with in the faculty lounge. They'd criticize what I was eating and tout the superiority of their low-fat lunches. Then, later, they'd eat five pounds of birthday cake."

lol. That's awesome.

That brought a smile to my face this morning:

- If your a p***y, focus on not becoming a p***y ASAP before anything else
- Don't worry about how to train the long head of your bicep unless you already know what it feels like to have 315 lbs. digging into your back that you will be squatting for reps
- If you've only been training for 2 weeks, don't question why you aren't getting results

.....and the list of his awesome summed up points goes on and on.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

This was a well-needed kick in the a$$ for me!  I have to remind myself this really isn't rocket science.  EAT with passion.  LIFT with passion.  SLEEP with passion.  My body tells me it has a right to all of that, and when I don't make it happy, it let's me know!

MVP


This also reminds me, I had a guy ask me how to increase his chinups. He never seems to take my advice on anything so I don't know why he even asked. I told him to do them every single day and he said it would be overtraining.

I f***ing HATE!!! when people throw that word around.

YOU'RE NOT OVERTRAINING.

YOU WOULD BE WELL AWARE IF YOU WERE.

I wish that was a sticky somewhere. I think coldfire posted an article on it a while back, telling people to quit f***ing whining. Maybe I need to put briheads quote back on my signature. "No, you're not overtraining. You're just being a pussy".

bu..bu..but i did a 3 session of full body training this week and i feel fatigued.  are you sure im not over training

dont get me started on that overtraining sh1t.

'ive just had my first ever work out and my chest is sore, thats it for me, a month off is on the cards'

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

"Overtraining" is where the CNS starts to go haywire, right?  I know it's not overtraining, but it is possilbe to pretty easily overdo it, no?  Especially as an ecto, I shouldn't be working the same body parts daily.  You do need a recovery day.  Think MVP said T levels are lowest 8 hrs post w/o and don't fully recover for 36 to 48 hrs, right?  Also need to watch time in the catabolic state, right?  Lift hard and heavy, but in as short a time as possible, if I understand it correctly.

I understand that overtraining is not whining because you haven't given your legs five days rest between heavy sessions.

overtaining is when the CNS starts to go haywire due to stress overload, yes, but it takes a long time for that sort of thing to happen. there are so many tell tale signs as well, that you can recognise before you go into overtraining mode.

-you lose your appetite
-you lose interest in training, and make excuses not to go
-you pick up colds easily
-you have disturbed sleep
-you lose interest in reading about working out
-everyday activities become an effort
-you snap at your familiy and those around you

the physiological effects are massive; its not just aches and pains from a few tough workouts, its a short term life change. if you can identify it quickly, you can overcome it by taking a rest and slowly working your way back into training.

to answer your question, yeah, dont train the same body part without a 48hour breather, but that is more for injury prevention and lack of gains than overtraining

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

and,

- Increased sensitivity towards criticism from strangers or the need to put others down
- Reclusive behaviour in the real world but,
- Obsessive use of internet and increased need for acceptance on the internet forums,
- Leading to false identities, claims and over exaggerated PRs.
- Totally made up online journals...

Spenny


and,

- Increased sensitivity towards criticism from strangers or the need to put others down
- Reclusive behaviour in the real world but,
- Obsessive use of internet and increased need for acceptance on the internet forums,
- Leading to false identities, claims and over exaggerated PRs.
- Totally made up online journals...

Spenny,
  
 
    Can ya  HELP  ME,   MAN   ?!    

Only if you promise to openly praise all my posts in the future.

JAAAAAACK??!!

My home away from DBB

JMBS, don't overthink it man.  It is pretty damn hard to overtrain, simply because your body will give you obvious signs when it needs rest.  Part of this game is learning how to listen to your body....but don't take that as an excuse to slack off in the gym just because you are sore or tired.  Rather, when your not at the gym and you are feeling tired, take a nap.  When you are starving EAT.  Sleep and food goes a LOOOOONNNNGGGG way in helping you to recover.

Your body is capable of some pretty amazing things.  You can train pretty damn hard, and still be fine.  I mean, back before all the scientific studies, the concept of overtraining was never even heard of.  People just worked and worked and worked and worked.....and when they got tired, they slept....and when they got hungry they ate.....

The whole point of the article is to basically STOP thinking about useless crap like "if I train for over an hour, and I don't rest exactly 8.2 hours per night, will my body start to go into a catabolic state?"  Stop worrying about useless crap like that.

Start thinking in simple caveman terms like, "I can not yet squat 315 lbs.  I better keep pushing those damn weights until I can." and "I'm too skinny, so I better start eating more so I gain weight, and I better keep lifting my a** off so I can assure it is muscular bodyweight that I gain."

It's really really really simple.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

veggeep


JAAAAAACK??!!

You can make BIGGER smilies?!  That ROCKS!

brihead301


JMBS, don't overthink it man.  It is pretty damn hard to overtrain, simply because your body will give you obvious signs when it needs rest.  Part of this game is learning how to listen to your body....but don't take that as an excuse to slack off in the gym just because you are sore or tired.  Rather, when your not at the gym and you are feeling tired, take a nap.  When you are starving EAT.  Sleep and food goes a LOOOOONNNNGGGG way in helping you to recover.

Your body is capable of some pretty amazing things.  You can train pretty damn hard, and still be fine.  I mean, back before all the scientific studies, the concept of overtraining was never even heard of.  People just worked and worked and worked and worked.....and when they got tired, they slept....and when they got hungry they ate.....

The whole point of the article is to basically STOP thinking about useless crap like "if I train for over an hour, and I don't rest exactly 8.2 hours per night, will my body start to go into a catabolic state?"  Stop worrying about useless crap like that.

Start thinking in simple caveman terms like, "I can not yet squat 315 lbs.  I better keep pushing those damn weights until I can." and "I'm too skinny, so I better start eating more so I gain weight, and I better keep lifting my a** off so I can assure it is muscular bodyweight that I gain."

It's really really really simple.

Back in the day I DID lift weights until the cows were at my front door.  And I THOUGHT I was eating like a horse because I ate whatever whenever and never gained.  NOW I know how important diet is, that you don't eat when you're hungry, you EAT WHEN YOU'RE NOT EATING!  ;)

Yes, everybody has a "maintainence" (some people swear that they are "hardgainers", but that just means that they need to eat more), and if you eat over that maintainence you will gain weight.  Simple.

Lift heavy and eat a lot.  That's all it takes.

If all else fails, try the good ol' GOMAD (gallon of milk a day)....and that's whole milk, not p***y skim milk.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301


Yes, everybody has a "maintainence" (some people swear that they are "hardgainers", but that just means that they need to eat more), and if you eat over that maintainence you will gain weight.  Simple.

Lift heavy and eat a lot.  That's all it takes.

If all else fails, try the good ol' GOMAD (gallon of milk a day)....and that's whole milk, not p***y skim milk.

I'm with you Bri.....Our local grocery has a "get a free gallon....for every six you purchase"....LOL...I'm on my 7th FREE gallon of milk...HaHa!!!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

brihead301

(some people swear that they are "hardgainers", but that just means that they need to eat more),

Yeah I know. I'm sick of hearing that excuse.

Another thing is, they are looking for "supplements" that will put 50lbs of mass on them  because they've come to a ridiculously incorrect conclusion that protein isn't the building blocks for healthy muscle, creatine is.

Similarly, they've come to the conclusion that carbohydrates aren't important for energy. No-Xplode is.  It goes with connellys signature "there's no elevator to success, you have to use the stairs".

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


1) Don't worry about a chest fly until you can bench your body-weight 15 times.

2) Don't do leg extensions until you can squat twice your body-weight, then you will be strong enough you won't have to listen to it anymore.

3) Don't go in GNC looking for supplements until your diet is in check.

4) Don't do a bicep curl until you can do 10 pullups.

Just simple stuff like that.

Yeah, I know.  But it can't all be business, in my opinion.  Gotta have a little fun.  If after blasting the bod w/full body compounds, I feel like bustin' out a couple short sets of curls and crushers, why not?  As long as I'm not doing a dedicated 50 set Bi/Tri day.  All work and no play make's Jack a dull boy!
 
And how hard and fast are those numbers you mention, MVP?  You know, don't do this before you can press your weight 15 times.  I've been trying for decades to press my weight.  Perhaps with my newfound DBB knowledge, especially regarding diet, I'll get there, but seriously.  As long as the basics are being worked on, I think a little fun is perfectly fine.  :)

I haven't been consistent with my workout. My lifts suck right now. 

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

JMBS




 As long as the basics are being worked on, I think a little fun is perfectly fine.  :)

nobody is denying that. just make sure you have your priorities in order and don't put any real emphasis on the little isolations unless you have everything else in check. if you want to toss a few exercises in at the end of your workout, it won't do any harm.

Exactly, thats what I always try to get across to people. Yeah ok you want to do bicep curls to impress the ladies...fine whatever, just make sure your doing the important stuff first (squats/deadlifting) and the curls are not taking up too much of your time in the gym.

Its the same thing with suppliments and other exercises he goes into it with the articles...

why the hell are you going to worry about some NO2 product thats questionable on its benefits (not very beneficial) when your not even eating enough to gain muscle.

CSP

JMBS




As long as the basics are being worked on, I think a little fun is perfectly fine.  :)

nobody is denying that. just make sure you have your priorities in order and don't put any real emphasis on the little isolations unless you have everything else in check. if you want to toss a few exercises in at the end of your workout, it won't do any harm.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

thanks for the link pal...

indeed a very good compilation of words...

thanks a ton...

When most people ask if theyre overtraining I dont think they have the concept of what tha word means and are really asking if theyre overreaching.  It is really easy to train hard enough that you start getting weaker and I find it happening to me every 2-3 weeks.  You cant ignore it.  Some people might think "oh im getting weaker im gonna have to hit it harder" and it leads them to make less progress than they could.

I see people in the gym these days on the bench pounding out set after set of multiple forced reps and Im realizing that overuse is more of a problem than some people think it is.  It usually only happens to people who go hard in the gym but it definatly happens.  Overtraining as in cns fatigue?? idk i havent seen such a thing as of yet, but training to the point of decreasing possible gains because of failure to recover - yes.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.