Volume Management, Overtaining and Non-Responders

Training
41

Triggered!

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42

Iā€™m surprised no one else has mentioned it yet, but I got a headache trying to make sense of your split.

So itā€™s
day 1: back/bi/chest
day 2: legs/delts/tris

repeated 2x, right?

So youā€™re giving as much attention to your legs (i.e. like 70% of your bodyweight) as you give to biceps? Legs make up 1/6th of your total weekly volume?

Moreover, you hit shoulders and tris 4x/week (theyā€™re hit significantly, if not directly with chest movements) and youā€™re wondering why you have tendonitis?

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43

Yeah!

Oh, waitā€¦

Really though, shutting off the noise and doing what needs done is a massively understated skill.

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44

You got it right, yes.

I have had knee pain since August I think. Drā€™s couldnā€™t pinpoint what exactly the issue was and they said it was inflammation. I didnā€™t do any leg training for 1.5 months and followed their prescribed treatment. So guess what well when I didnā€™t train legs I trained more of my upperbody so the leg volume shifted towards the upperbody, because I was enthusiastic of training. Then when I started leg training the pain came back. I had an MR and they spotted a tear in my ACL. It most possibly happened when I was doing lunges. I am actually visiting a new doctor to get this checked today.

So you have a good point my lower body frequency and volume does not match up with my upper body frequency and volume. But I was training at least 3 movements for the quads only per session. Now that I look at this, it looks like Itā€™s a complete mess.

I think what may be the best for me to is to fully re-cover and then start with Push/Pull/Legs routine.

45

I think itā€™s got to be one of the primary reasons we see such a low success rate. Itā€™s fun to think about this stuff and debate and play Dr. Frankenstein, but itā€™s something of a lost art to just go do the same thing day in and day out. Tom Brady is Tom Brady not because he has a magic trick, but because heā€™s still doing the same drills we learned when we were 11.

I donā€™t mean this as an attack in any way, but Iā€™m confident the concerned party has spent more time on this message board this week than in the gym.

I remember like 10 years ago when all these messages were about how to go be a Delta SEAL space assassin and someone would ask these complex questions about getting ready for selection. My response would be something along the lines of ā€œgo ruck/ run right this secondā€ and the feedback I received was never positive. Thatā€™s when I realized, generally (and, again, this is not an attack), they didnā€™t actually want help. It was more a daydream than a goal - which is fine, but itā€™s a bit of spinning your wheels.

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46

Sir Ronnie, though much more elegant and concise, agrees:

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47

That is so true and I agree with this 100%. One way to get better at a thing and to see results is to actually do that. I do not take offence from this. As for your assumption it is correct. I did spend more time on these forums the past few days than I (possibly) did in the gym. Now, though if this question was asked 2 weeks ago your assumption would be incorrect. Also you know spending time gym is only one aspect. You do meal preps, showering for gym or even getting ready of the gym is additional time spent for gym, isnā€™t it? For me gym means waking up at 7.30am to be at the gym in 8am. Not much have the willpower to do that. I do it because its a passion. So please put your assumptions aside.

Lots of people here said ā€œjust go liftā€ great advice indeed, except that Iā€™m injured atm. I however, abstained now because I need to recover. I canā€™t do legs due to ACL (partial tear and I plan to start my leg workouts tomorrow), upperbody due to tendonitis. Which I plan to give another week of rest and start with some P/P/L routine and go light for the initial few weeks to see if Iā€™m good with my tendonitis. As of yet, I am still going to the gym for little cardioā€¦

Of course Iā€™m going to go and liftā€¦ Thatā€™s why Iā€™m here, huh? I wouldnā€™t create this topic and ask questions if I didnā€™t intend to lift I guess. As per the ā€œoverthinkingā€ Iā€™m doing. I plan to do some kinesiology work during my PhD as well, Iā€™m genuinely, interested in these topics and I was kind of lost, so I wanted to figure out what I might have done wrong and how I can improve. I guess if Iā€™m here thatā€™s a start, whether I go to the gym or not. And yes it is the WILL to do which makes a champion. If you do not will, you canā€™t go to the gym at the first place. Everything starts with a dream.

48

So? Whats your phd going to be in? Whats your masters degree in?

49

My bsc was in genetics and masters is in neuroscience, my phd will be on neuroscience, but I plan to get into some kinesiology studies as well.

50

I kind of pivoted into generalities and not necessarily about you as an individual

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51

I always loved that

52

Oh, me too. :joy:

Like ā€œHey, Iā€™m planning onā€¦ But donā€™t want toā€¦ My back hurts because Iā€™m fat.ā€ and Iā€™d just face-palm.

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53

I trained legs with a fully ruptured ACL that required reconstruction after I blew it out on a 775lb yoke walk that also tore my lateral meniscus and FRACTURED my patella.

Your use of ā€œcanā€™tā€ is upsetting. One of those worst 4 letter words out there.

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54

Damnit, I was searching for the video of you training days after your acl tear before you posted this.

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55

I donā€™t have one from after the tear (I was doing high box squats against bands for that), but I DO have one for 2 days post-op

Fun fact: I had to take to training in the middle of winter with my shirt off and the garage door open with a fan blowing on me because my surgeon made it clear I was NOT to let sweat get into the healing incision.

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56

As long as people replace ā€œcanā€™tā€ with ā€œwonā€™tā€ Iā€™m good with it.

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57

Yup. We all have our limits. Itā€™s good to recognize them. Passivity is for children.

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58

Love the no BS attitude @ChickenLittle :joy:

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59

Simplify:

Movement Patterns:

  • Knee Dominant (squat / lunge)
  • Hip Dominant (hinge)
  • Horizontal Push
  • Vertical Push
  • Horizontal Pull
  • Vertical Pull
  • Carry

Programming Workouts:

  • Lift weights 2-4 times per week
  • Do cardio 2-4 times per week
  • Do each pattern 1-3 times per week
  • Do 3-6 exercises per session, including isolation exercises
  • Do 1-3 working sets per exercise
  • Train predominantly in the 6-15 rep range
  • Do more weight and/or more reps each week
  • Eat and sleep appropriately
  • Repeat forever
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60

Are you going to or have you had surgery on your ACL? What sort of treatment are you seeking for your tendonitis?