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How often can one train at or near maximum intensity before CNS overtraining?
I'm a bodybuilder and as such rarely attempt a max effort lift, however these past two weeks I've been working at 90-100% intensity in all my lifts and am drained....I know, I know...we bodybuilders are all show and no go
As one can see I'm not accustomed to working in this rep range (1-3) and my nervous system simply feels shot. Last Saturday I squated 585x3. On Monday I put up a 385x3 bench and then squeeked out 405x1. Tuesday I pulled 585x3 deadlift and then a 600 single. Last week I did this as well along with going as heavy as possible on my other exercises(military press, barbell rows, close grip bench...ect). Last week I had two heavy deadlift days, one heavy squat day, and one heavy bench day and the plan was to carry that on into this week. As I said, Monday and Tuesday were fine, but I was back in the gym today and nothing wanted to work. It wasn't lack of motivation....It was overtraining.
Is two weeks really enough to drain my nervous system like this. I couldn't even get through my warm-up sets today. I had to throw in the flag so I didn't hurt myself. I am getting sick of standard bodybuilding and was lookiing to go heavier (4-6) rep range, but I can't seem to keep this up. I'm looking to push my strength up, but am having trouble guaging a proper training frequency for heavy work.
I don't have any aspirations to compete in powerlifting, but do want to get my strength up as I'm stuck in my bodybuilding and think this might be the stagnation buster. I have a general knowledge of p-lifitng, but apparantly can't apply it. I wouldn't think that after one week I'd be drained, but that is the case. Obviously one factor is my nervous system isn't trained for this type of training, but is one heavy lift every other week sufficient? Any thoughts on how i should go about incorperating some power lifting into my routine?
I'm a bodybuilder and as such rarely attempt a max effort lift, however these past two weeks I've been working at 90-100% intensity in all my lifts and am drained....I know, I know...we bodybuilders are all show and no go
As one can see I'm not accustomed to working in this rep range (1-3) and my nervous system simply feels shot. Last Saturday I squated 585x3. On Monday I put up a 385x3 bench and then squeeked out 405x1. Tuesday I pulled 585x3 deadlift and then a 600 single. Last week I did this as well along with going as heavy as possible on my other exercises(military press, barbell rows, close grip bench...ect). Last week I had two heavy deadlift days, one heavy squat day, and one heavy bench day and the plan was to carry that on into this week. As I said, Monday and Tuesday were fine, but I was back in the gym today and nothing wanted to work. It wasn't lack of motivation....It was overtraining.
Is two weeks really enough to drain my nervous system like this. I couldn't even get through my warm-up sets today. I had to throw in the flag so I didn't hurt myself. I am getting sick of standard bodybuilding and was lookiing to go heavier (4-6) rep range, but I can't seem to keep this up. I'm looking to push my strength up, but am having trouble guaging a proper training frequency for heavy work.
I don't have any aspirations to compete in powerlifting, but do want to get my strength up as I'm stuck in my bodybuilding and think this might be the stagnation buster. I have a general knowledge of p-lifitng, but apparantly can't apply it. I wouldn't think that after one week I'd be drained, but that is the case. Obviously one factor is my nervous system isn't trained for this type of training, but is one heavy lift every other week sufficient? Any thoughts on how i should go about incorperating some power lifting into my routine?
