Controlled Overreaching?

Bigger Stronger Leaner Competitive Bodybuilding
1

Starting next Monday, I was thinking of implementing a “controlled overtraining” program kind of like what Coach Poliquin has talked about before, except it would from Monday the 1st until Saturday the 20th, which is when I leave on vacation for Christmas. My whole thinking with this is that I won’t be able to lift for about 6 straight days while on vacation, so I thought I might as well make that time as productive as possible.

Has anyone else ever followed an overreaching/controlled overtraining program like Coach Poliquin’s before? And if so did you get as good of results as he claimed?

2

No one has actually tried it. It’s too brutal and he says you won’t be able to make it. Better believe him.

3

I know a few people gave it a shot one that comes to mind screwed up his recovery by taking something that messed with his stomach and gave him an ulcer, but I think there was another guy who did well. Back in the day I tried the 30 day program by Waterbury and did me good.

I think it should work fine. Only thing I would caution is that if you find yourself getting into injury territory, lower the intensity a bit and continue to overtrain with whatever volume you need. And make sure you’re quite well prepared in advanced for the feasting to begin.

4

I’ve always thought of controlled overreaching a very advanced tool for bodybuilding. Only used for select people that could handle it (elite 5-10%). The problem is 90% of people think they’re in the elite 5-10% LOL. I’d say forget about it. Taking a small amount of time off (it’s only six days!!) and doing just calisthenics or bodyweight exercises will do you better (allow your body to recover) than overreaching would. Also- not to be a dick but- since you had to ask this question on the forum in the first place means you’re not ready for something like this. Just workout and rest. You’ll be fine.

5

Yes controlled overreaching is a good way of doing things.

BUT

May i please see your workouts for your over reaching and then the planned under reaching ?

Just to make sure your not screwing it up.

And just to be very clear about this: If you fuck this up you WILL hurt yourself. “CONTROLLED” is the word you must repeat ALOT in your head !

6

As above it depends on the program.
Unless your normal recovery is really,really good I wouldn’t do more than one workout a day 6 days a week

7

Here’s what I’ve planned to do. Any comments/criticisms are more than welcome.

Monday-Lower Body Strength
Squats 5 sets 8,6,6,4,2
Romanian Deadlift 4 sets 8,6,6,4
Leg Press 4 sets 8, 6, 6, 4
Leg Curl 4 sets 10, 8, 8, 6
Lunge 3 sets 8 (each leg)

Wednesday-Upper Body Strength
Bench Press 3x4-6 ramping up to one all out set of 4-6 reps.

Hang Power Clean-same set up

Military Press-same set up

Weighted Chin Up-same set up

Incline Dumbbell Press-same set up

Barbell Row-same set up

Close Grip Bench Press-same set up

Dumbbell Row-same set up

Friday-Lower Body Hypertrophy
Deadlifts 5x8-10
Front Squats 5x8-10
Leg Press 4x12-15
Seated Leg Curl 3x8-10
Leg Extension 3x10-12

Saturday Upper Body Push Hypertrophy
Incline Flye (Pre-exhaust) 3x10-12
Incline DB Press 4x8-10
Lateral Raise (Pre-exhaust) 3x10-12
BTN Smith Machine Press 4x8-10
HS Incline Press 3x10-12
HS Shoulder Press 3x10-12

Sunday Upper Body Pull Hypertrophy
Wide Grip Pullups 4xFailure
T-Bar Row 4x8-10
Pulldown 3x8-10
Seated Row 3x10-12
Upright Row 3x10-12
Chins 1xFailure

Tuesdays and Thursdays I have to go to conditioning for my lax team and can’t get to the gym, so I thought I would just do an arms workout in my garge around 8-10 sets each for biceps and triceps keeping the reps somewhere between 6-12

8

I could be wrong, but if you aren’t overreaching, aren’t you just maintaining?

9

[quote]dankid wrote:
I could be wrong, but if you aren’t overreaching, aren’t you just maintaining?[/quote]

He means overreaching as in overtraining, not as in progressing