Lel do like 20x20 leg extensions one day then try squat the next see how u go
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Itās possible I understood this
wrong. Until now you havenāt specified that you are in fact talking about cns related (global) overtraining.
Because with this statement, I agree.
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Again we would need to really define what each of us means with terms like overtraining, haha.
Btw. I think, while your example would obviously be a bad idea, it would be possible. Would suck and be unproductive of course.
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Sounds like bad excuses to me, get on with those leg extensions!
You guys overthink this just pick up some heavy stuff until you canāt do it anymore then take a couple of days off and do it again!
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Yeah, I wasnāt being super specific, but I was talking about CNS at least partially. I think for strict movements, there are only a couple people around here who are even strong enough to really overtrain shoulders. The context of the conversation is important here, because Dagill is talking about improving his strict press.
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Overtraining is a state of or action of ā¦ blah recovery capacity blah blah fatigue blah blah performance
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Exactly. There are a lot of things behind it, but it all adds up to āthis is no longer productiveā. Knowing the cause matters only when you have the problem in the first place.
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Iāve never seen that set up before, and Iāve followed most of Jimās work up to Forever. Thatās not saying it doesnāt work though.
It definitely works. Those assistance sets are MONEY if you do them right.
It could be called 531 - Even More Boring
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Knowing wassup could be useful if u can make modifications to training or recovery to get better results even if u r far from overtrained.
@Koestrizer analogies is good
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That is correctā¦insofar as one has some idea where his/her limits are to begin with. Put another way, there is no value in worrying about overtraining if you have never come close to doing so in the first place. Someone wiser than me (and I forgot who) said something to the effect of āmost of you people are not even strong enough to overtrain, so stop worrying about itā. That feeling you have of overtraining? It is actually just because you suck in the first place, or there are other things going on. That is something else entirely! This is true even for intermediate and advanced lifters. If that large Korean girl can snatch a million pounds every day, then us normals can train a body part twice a week and get over ourselves.
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So youāre saying my massive 60kg press isnāt enough weight to send my body into a state of shock?
In all seriousness, I think this may be a contributing factor in why Iāve always failed with BBB (along with the nutritional issues above), is that my BBB sets have to be done with such a measly weight, it has very little impact on anything. Iām becoming more and more sure that actual weight on the bar has as much effect as % of 1RM
Can be tested in a few weeks if anyones curious. Bump volume over time until u canāt match or exceed performance. Could be a week if u write up ur own program thatās a bit overzealous. Itās a moving target and fluctuate on the daileeee so no one ever knows until after the fact.
Ima still advocate to do tings to put oneself further away from overrreaching/underrecovering. If two peeps are both plenty far away from true overtraining with the same stimulus the person whoās better recovered overall will make more gains (because SRA) and perform better in subsequent sessions eliciting bigger stimulus for more gains if they keep on recovering well. Maximising throughput as per the RTS vid.
Training is designed to have people within a certain proximity of overreaching at certain times. Always pays to be better recovered on average.
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Bigger weights bigger stimulus bigger fatigue. Higher percentage 1RM higher stimulus higher fatigue.
Not familiar with 5/3/1 or variations but for strength training I think 50% 1RM give or take 5% is the minimal else itās a bit inefficient. Upper end is 100+ % lol.
For building muscle to translate long term to strength theoretically closer to 30% produces them adaptions. Upper end is probably 85% ish. Heavier and smashing urself too hard to accumulate sufficient volume. Zero to 5-6 reps in reserve mind u (so if ur gonna use 30% ur gonna be doing a buncha Reps)
If ur overloading within these thresholds is gains. Muscles dunno the weight but adapt to the tension put across them due to u moving or supporting the weight. U 1/8 rep 100kg if u wanted. Itād produce some gains but full ROM 40kg (arbitrary number) will build muscle and full ROM strength better while minimising fatigue generated by using a relatively heavy axial load
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I pretty much agree. The trick is to be close enough to that border without getting too close, and recovering properly.
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And this, my friend, is where going balls deep with all the assistance work can make a difference, and I think it works especially well with the press. You can struggle with 1 rep at 60, but you might be able to blast reps at 45 or 50. You can find your gains there. Do not under-estimate the assistance sets, they are gold. Jim sorta downplays them himself, but he put them there for a reason, and he wants you increasing the % for a reason as well.
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Just to clarify: Iām stubborn as a mule, so I still wonāt do BBB, but Iām definitely on board with the idea of hitting assistance hard.
Yeah, I am more advocating the idea of the sub-maximal volume, not BBB itself as such.
Then I am absolutely on board, for sure.
I usually try to give it a wide-ish berth (relatively at least what Iād call a wide berth). Since my back injury Iāve been much smarter/conservative: be more recovered on average however u assess and make it happen Pig. Donāt get disabled
Itās too easy to go overboard IMO and the gains aināt that good in the āclose zoneā if u hang there all the time like thereās not too much left over for adaption if ur close to the edge u know.
āStay in pocketā or so they say.
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