Give us some specifics on your routine. Also, what does your diet look like? I know you are a wrestler, are you getting enough calories to promote growth? If you are cutting calories to make weight, you will not be able to gain any significant size/strength.[/quote]
I don’t think calories are a problem. Last time I logged (2-3 weeks ago)I was getting 4-5k kcals a day and I’ve stayed eating pretty consistently at that number for about a year (gradually increased). Recently I think I have been eating more, but I’d have to do the math. Once actual wrestling practices start I might have to bump up the cals even more, though. I still have 4 pounds to max out my class.
Currently I train back twice a week. That includes lats, rhomboids,traps, external rotators, and biceps (with the distribution of work in about that order). During the football season I trained 3-4 times a week on a rotating Chest, Back, Legs split with roughly 15 sets per workout. This is my second back workout with anywhere near this volume so I haven’t really had time to overtrain or see any real ill effects. They may become evident with time. I’ve been working in the 6-10 range for…too long. Recently I switched to a little higher reps but I really need to stick with it because I tend to slip down in reps due to preference.
I may have to look at my intensity during a workout like that. The focus was there and I wasn’t getting mentally fatigued. Physically, I realize the weight I was lifting dropped but I seemed to have a similar intensity in pushing myself. I’d note that I said many sets, meaning ~10, to failure and not most. Failure to me is trying to perform another rep with good form and not making it.
Oh and what the hell is burned out?[/quote]
By burned out I either mean perceiving a burn physically or overtraining and noticing the symptoms of that.