Results 1 to 4 of 4

Thread: Overtrained

  1. #1
    Wannabebig Member
    Join Date
    Jan 2001
    So this is where all the people went to.
    I need a little help. I've been training since August 2000 and made some good gains strength wise, and a little size wise. I've been following a Poliquin style routine, 2 on, 1 off, 1 on, 1 off, repeat, for about 2 1/2 months. I'm burnt out! I need a routine that gives more recovery time. I was reading about the full body rotuine that was just put up on this site and that looks cool, but how often can you do it? I was thinking like 1 on 2-3 off then repeat. The only problem is after I do squats, I'm dead tired, usually seeing technicolor flashes and what not.
    I am also considering a 5X5 type routine where I do Mon/push, Wed/pull, Fri/leg, but I'm wondering if 5 reps is enough to really make a muscle grow. I'm looking for a good balance of size and strength. I have a power rack, so there are a lot of little tricks I can do to get stronger like heavy partial reps.
    I would like to train about 3 times a week so I'm not sure if HIT is the way to go.
    If anyone has any suggestions, articles, books to read, whatever, I'd really apriciate it. Today being Wednesday, I'll probably take the rest of the week off and eat, sleep, recover, and sart fresh on Monday. I'm 23 by the way. If you need more info let me know.

  2. #2
    As I Am Paul Stagg's Avatar
    Join Date
    Dec 2000
    Baltimore, MD, USA
    How about this:

    Mon - Legs
    Squat 5x5
    Leg press 2x8
    SLDL 2-8
    Leg curl 2x8
    calf raise 2x8

    Weds - Push
    Bench press 5x5
    Incline press 2x8
    OH press 2x8
    Lateral raise 2x8
    CGBP 2x8

    Fri - Pull
    Deadlift 5x5
    Bent row 2x8
    chin 2x8
    shrug 2x8
    curl 2x8

    Add/substitute/delete as you see fit.

  3. #3
    Wannabebig Member
    Join Date
    Jan 2001
    Wow, that was fast!
    The only problem I see is leg day. I can do Squats, SLDL and calf raise, but I don't have a leg extension/curl on my bench. They do make one for it, but it's like $80 and I'm short on cash. Do you think that would be a good investment in the future? I could also do 5X5 regular squats and then maybe 2 sets of squats with a 2X4 under my heels for variation.
    For the 5X5 on bench, squat and deads, how much of your 1 rep max would you recommend starting at? I was thinking of 75%, and then once I'm able to complete 5 sets of 5 reps, add like 5-10lbs.
    Or do you pyramid up like 135, 155, 185, 205, 225?
    Thanks for the quik reply, Paul!

  4. #4
    Tuna Freak Frankster's Avatar
    Join Date
    Jan 2001
    Tuna Land
    I think a good investment would be to join agym, they have all the goodies over there, plus they have babes and other people who share the same interests as you.
    Arnold once said: ''If you train at home alone, you will never make any gains'' - I think he meant that you wouldnt make as much gains as if your in a atmosphere where there are other people who share the same interest and can motivate ou to push yourself harder.

Similar Threads

  1. Creation of a explosive Mofo!
    By Blitzforce in forum Member Online Journals
    Replies: 3612
    Last Post: 01-29-2010, 09:26 PM
  2. possibly overtrained?
    By ryuage in forum General Chat
    Replies: 6
    Last Post: 10-27-2004, 08:31 PM
  3. soreness and rest and chest questions ???
    By tongster in forum Bodybuilding & Weight Training
    Replies: 26
    Last Post: 03-22-2004, 05:37 PM
  4. Overtrained posterior deltoid??
    By eminem in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 11-05-2003, 03:15 PM
  5. Replies: 5
    Last Post: 02-16-2002, 11:32 AM


Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts