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Thread: Planned overtraining

  1. #1
    Senior Member
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    Jun 2009

    Planned overtraining

    Anybody know anything about this?

    i got this from Wikipedia:
    Planned overtraining

    Overtraining can be used advantageously, as when a bodybuilder is purposely overtrained for a brief period of time to supercompensate during a regeneration phase. These are known as "shock micro-cycles" and were a key training technique used by Soviet athletes.
    Is this like training to failure now & again?

  2. #2
    Senior Member DMedley's Avatar
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    Aug 2009
    Quote Originally Posted by Mr_Banger View Post
    Anybody know anything about this?

    i got this from Wikipedia:

    Is this like training to failure now & again?
    Heavy weight drains your system and you normally give it lots of rest to recuperate. The over training cycle would use heavy weights, higher volume and you would train that body part daily for say a week or two. This is a freaky shock method when you are no longer making progress. If I understand it correctly.

  3. #3
    Strongman Tom Mutaffis's Avatar
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    Jul 2008
    Charlotte, NC
    Planned overtraining can be used by advanced athletes to help provide additional volume and CNS stimulus, assuming that the individual will deload or rest for a period of 1-2 weeks following the extreme training cycle. These are generally in short burts and can include things like 20 rep squat programs, high frequency compound lifting, or volume overload.

    If you are beginner or intermediate I would just train as usual until you reach plateaus, but you can use something like a 5/3/1 protocol where you increase intensity each week over a given period and then deload after the highest intensity week (that program goes in three week rotations of increased intensity and then you perform a deload week and repeat).
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  4. #4
    Moderator Off Road's Avatar
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    I'm on the 5/3/1 program. For deadlift mostly, I only do the prescribed reps for the first two weeks. Then on the third week, the single rep week, I go all out. I feel totally wiped out for a few days after that and have to eat a ton of food to feel better. Thank goodness my deload week follows it

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  5. #5
    Senior Member Judas's Avatar
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    Out there... like ****in' Pluto man...
    s m o l o v .
    Last edited by Judas; 09-20-2009 at 09:02 AM.

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