What constitutes overtraining

[Singleton]

I found that it is possible to induce growth from just one set

Me too. Last week I did a set of 20 with 405 for shrugs. It was brutal. I am a skinny guy at 6'1, 194, 8.5% bf. Not too big at all.

Anyway, I noticed a result a few days later. My traps really seemed bigger.

I don't always train this way. I do yoga and I also train lighter to get a pump. I love the feeling of getting a pump, and when something feels so good like that, it just IS good. It brings a feeling of well-being and when have my shake afterwords, my muscles are full and I feel great.

HIT, if done properly, can yeild results very quickly.

 

[Canis Lupus]

Actually, the ACSM (American College of Sports Medicine) has the most up to date info. about response to training stimuli. (Yes, the ACSM was a load of crap in the "roids dont even work" days, but they always had the most credible training studies and actually studied muscle kinesiology.) The ACSM, in combo with hundreds of universities, have proven that multi set workouts are best for muscle hypertrophy. Now some of the Mentzer/Yates followers will say BS, but remember, Yates sometimes counts his first few sets as warmup...yet they progress in weight?? Also, Yates does twice as many actual exercises (he does) equalling a total volume. Now i'm not saying low sets does not work..i'm just saying it is not a proven method of growth. The ACSM does studies on non-drug/steroid users...that is proven science. What Mentzer/Yates have accomplished is incredible...but could not be used in studies because they are altered by drugs. Yes, studies were done on one set workouts/volumes...but they were the same studies used in the multi-set workouts and it seems they just didnt measure up.

 

[Singleton]

It's far from science, but HIT worked really well for me. I gained about 60lbs -- from 141 to a moderately lean (~9-10%?) 201 (at my heaviest weight, and on creatine).

I think it works and other than conditioning, I haven't seen (visual muscle increase) great results from non-intensity volume training.

HIT works for me, but these days I incorporate other types of training.

As far as overtraining goes, I like to monitor my mood and my pulse on rising. These symptoms may indicate that I am overtraining:

* feeling anxious, irritable, and cannot relax/focus (even in sleep)
* my pulse is too fast in the morning
* when HIT won't yeild a result

I recently diagnosed my overtraining routing and reduced the number of total workouts the number of HIT workouts. I am doing better now

 

[The_Eviscerator]

Also want to note that it is imperative to keep a journal because you want to keep beating your previous workout/poundages. Why keep benching 275 all year long? You wanna increase it, hell that's why they make 2.5 pound plate bros! They should be your BEST friends in the gym!!

I hope you aren't slamming my example. I totally agree that you must always use the kaizen principle. Always try to beat your best. basically HST and Dogcrapp sound similar. Maximal effort every set is the key. Of course their are warmup sets, but for the most part they seem similar in thought.

But... If you are saying to go to the gym and do one set to failure w/ no warmup I say BULLSHIT!

 

[DOGGCRAPP]

Bulldog::Low volume will work...until your body adapts. You must vary the volume...along with the intensity, frequency, duration, etc...

Doggcrapp:: so your saying your body will get used to low volume and frequent workouts and it will work for only a certain amount of time so to get over that plateau hump you need to do even more work with more volume? Thats ingenious

Bulldog::No one training routine will work forever...variation is key.

Doggcrapp:: Really? tell that to the number of superheavyweight powerlifters in this country WHO ABSOLUTELY DWARF everyone around them. Are they doing high volume low volume up and down different workouts their whole career? NO they are basically doing the same damn progressive workouts with slight (very slight) variations. If you want to state things as "in my opinion" then thats fine but you state things as matter of factly and your facts are your opinion only. You are stating what works is exactly what 98% of the people in this world are doing right now training wise and failing--- ill try that--ok now ill try this--ok ill go back to that--ill try that guys routine over there--Ill try that routine-----HOW MANY BIG PEOPLE DO YOU SEE WALKING AROUND WITH YOUR METHODS? I see a bunch of people who after years of jumping from method to different method still look the same and still have no clue of what works best for them. Do I think my methods are the greatest end all methods in the world? No that would be idiotic and science, variations, and experience will change those methods over time. If what you say worked you wouldnt have the majority of lifters complaining they cant put muscle on and asking the questions they do

 

[slobberknocker]

Doggcrapp:: Really? tell that to the number of superheavyweight powerlifters in this country WHO ABSOLUTELY DWARF everyone around them. Are they doing high volume low volume up and down different workouts their whole career? NO they are basically doing the same damn progressive workouts with slight (very slight) variations.

He's right. I've been following Ed Coan's model for almost 2 years. I switch up an assistance exercise every now and then, but it's basically the same fucking routine every damn week.

Doing this has gotten me to just under a 1900 RAW total (no belt, no wraps) at the age of 20. I kinda think I'll stick with my routine.

Jesus Christ is it time to deadlift yet.

 

[Bulldog_10]

Bulldog::Low volume will work...until your body adapts. You must vary the volume...along with the intensity, frequency, duration, etc...

Doggcrapp:: so your saying your body will get used to low volume and frequent workouts and it will work for only a certain amount of time so to get over that plateau hump you need to do even more work with more volume? Thats ingenious

Bulldog::No one training routine will work forever...variation is key.

Doggcrapp:: Really? tell that to the number of superheavyweight powerlifters in this country WHO ABSOLUTELY DWARF everyone around them. Are they doing high volume low volume up and down different workouts their whole career? NO they are basically doing the same damn progressive workouts with slight (very slight) variations. If you want to state things as "in my opinion" then thats fine but you state things as matter of factly and your facts are your opinion only. You are stating what works is exactly what 98% of the people in this world are doing right now training wise and failing--- ill try that--ok now ill try this--ok ill go back to that--ill try that guys routine over there--Ill try that routine-----HOW MANY BIG PEOPLE DO YOU SEE WALKING AROUND WITH YOUR METHODS? I see a bunch of people who after years of jumping from method to different method still look the same and still have no clue of what works best for them. Do I think my methods are the greatest end all methods in the world? No that would be idiotic and science, variations, and experience will change those methods over time. If what you say worked you wouldnt have the majority of lifters complaining they cant put muscle on and asking the questions they do

First off, you don't have to keep posting these imaginary conversations with me every time you're here. You can say what you think, then I'll say what I think...that way we can have a REAL conversation.

Second, I never said anything about switching from method to method. I recommend staying with one method, periodization.

The majority of people DON'T do what I am saying. I'd be willing to bet that the majority of people stay in the 8-12 rep range the entire time they train. They never go down to doing sets of 1-2 reps...i know i never did before i started studying this shit.

How many big people do I see walking that vary their routines? How about most major athletes? These people are big AND fast AND agile.

I'm done arguing with you over this...if you want to do this, and you think it's THE best way to train...and you ARE saying that your methods are the greatest end all methods in the world...then by all means go ahead.

Just out of curiosity, what are your credentials? I asked before and you never answered.

 

[bowling ball nutz]

my workout is a mixture of dogcrapp style and mentzer beliefs, every work out I either can do 2 more reps or add 5 lbs

with strength comes size and with size comes strength,

 

[seungmena]

I used short Yates style intense workouts for years and I grew.

However, I ve now switched to 3 sets to fail or just before (i train alone), and my previous progress looks pathetic in comparison.

Everyone is different and you have to do what works for you. Given that I am making gains in the gym while restricting caloires and comparing them to the gains I made while eating to gain muscle mass - its working!

The key is to experiment and change until you find what works, then if it stops or isnt good enough repeat the process. As you grow and change things different approaches become approproate.

 

[MikeyG]

Just out of curiosity, what are your credentials? I asked before and you never answered.

I wouldnt bash DoggCrapp, from my reading of his numberous posts/articles and my short converstations with him, I would consider that he's one of the few that really knows his shit training/nutrition as well as anabolic usage. oh, by the way what are your creditals Bull_Dog anyways? hell, why does having creditals have to prove anything?