I seem to be fighting a bout of insomnia right now, so I figure I might as well ask a question I’ve been trying to figure out lately.
A little about myself. I consider myself dedicated to bodybuilding for about a good 9 months now. I started as a classic 5’5" 150lbs. I am currently 162lbs and motivated to keep growing. I know I have a long way to go and a lot more to learn. My lifts are something like 100-100lbs DB bench (8 reps), 265 DL (8 reps), 265 (8 reps). Still working hard on the last two, at the beginning they were 100lb lifts each , haha. My lifting scheme has been a six day split (?) with about 4 exercises of 6x8 on high volume days. I have been using my own pyramid scheme for my lifts. My friends think I am overtraining and I think I might be too.
I have been looking on T-Nation to adopt a good lifting program. 5x5 keeps coming up. Does this mean five sets of five reps of one weight? And you keep using the same weight for all 5 sets. Or do you vary weight and max somewhere around the 3rd set?
Thanks for your answers
Well, you’re right you’ve got years and miles ahead of you, but it’s good that you’ve been consistent for 9 months so far.
Here’s the question: are you progressing? If so, I wouldn’t worry about it until you start aching or stalling in progress. I have this idea that if you can condition yourself to extra high volume and lots of work when you start, your ability to handle volume in general may go up a bit.
Similar to Thibaudeau’s experience of training legs with insanity in his early days. I can’t prove it though. I’m usually pretty gunshy of overtraining, but as I’ve started to experiment with the set progression that Waterbury likes so much, I find myself rocking the 8x5 and 8x6 rep schemes and liking them. Of course, doing that 6 days a week would kill me.
But that’s the reason I’m saying keep the high volume if you feel good and are making progress in strength/weight. If you are not, then take a 2 week break (halve the volume), and see what happens. 6x8 is a lot of work, but you know, if you can handle it without your body hating you and make progress, go for it.
It’ll make it that much sweeter when you do an interlude of heavy, low volume strength training. And I think you’ll be able to condition your body to handle relatively high volume (see CT’s piece in the “Things I can’t Prove” article).
But anyway, every so often you need to cut the volume in half for a week or two and let your body rest. Also, maybe 1 day of rest a week isn’t enough. 5x5 is a great rep scheme, but I don’t use the original 5x5 template program, so I can’t help you there as much. I tend to use the rep scheme as I integrate it into my workouts.
I know a bunch of people are going to disagree with me, and that’s ok. I’m usually a low volume high intensity kind of guy (PL style). But lately it’s been feeling really good and leaning me out while making me stronger, and giving me a much greater work capacity, so I’m staying with it for a little while. Do what you want and just listen to your body for aches and stall points/plateaus.[/quote]
Well obviously my gains have slowed since 165 or so, although this is mainly attributed to diet, since I’m eating maybe about 500-600 calories above maintenance, the past 3 months it’s been around 3-5 lbs a month.