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Progressive Overload, How to Avoid Overtraining?


#1

S/B/D: 125kg, 85kg, 160kg

First of all I would like to thank anybody who read and replied to mu question below:

  1. I am doing Canditos Beginner Linear Program
    Based on tge PDF I should work between 75-80% 1RM on my heavy day, and 70-75% of 1RM on my control day.
    My story: I started with 80% on my heavy dan and has been gradually increasing the weight by 2.5kg each week. I am at the point where the I am still able to finish the main workout + accessories with no problem. But last week, everything just felt tight, I managed to finish the main workout, but couldnt continue my main accessories workout.

I read a short essay from Boris Sheiko,where he stated it is not good to go heavy each week.
My question is: How do I determine if I have been “over train” or should back down from increasing the weight each week? or what should I do best?

Thank you.


#2

Listen to your body. I’m a big believer in how the weight is moving each workout and letting that dictate the amount of work that will get done.

Take what you read with a grain of salt. In my experience, its not wise to go heavy every week either, but you certainly can manage several weeks in a row before needing to back it down.

It’s a good time to learn what your body can handle. If everything is tight or feeling heavy and the accessory work can’t be done afterwards, its time to dial it back for a week or so until your body feels recovered.

Just learn to feel your way thru it. Experiment and see what works. Recovery will change constantly depending on loads and volume, training age, nutrition, sleep, etc.

You could try programming with lighter weights in the beginning and gravitate towards heavier weight. Just a simple program that will keep you adding 5lbs to your max every cycle.

Week 1 50% 2x10
2-55x2x10
3-60x2x8
4-65x2x8
5-70x2x5
6-75x2x5
7-80x2x3
8-85x2x3
9-90x2x2
10-95x2x1
11-rest
12-test max (attempt only 5 lbs heavier than max)
13-recovery (light workouts before heading into next cycle)

This will have your whole year planned out - 4 cycles. Very simple and very effective programming that’s as old as dirt but proven over time. Best powerlifter ever used something similar to this.


#3

The way these linear progression programs work is you keep adding weight until you can no longer complete all the prescribed reps for the main work.

In your situation, you may find you come back stronger next week or you may no longer be able to finish the work on the main sets.

At that point, you either drop the weight 10-20% and build up again (maybe at a slower pace or less volume) or you do the smart thing and move to a new program (do the 6 week strength program if you enjoy this program).

I tend to think skipping work is a bad habit. It can’t always be avoided but you can always drop the weight, take a bit longer rest, etc.


#4

You’ve picked a decent program. Stick to it.

Don’t second guess your program/coach or go off program randomly. Trust the process. Some days are going to be hard and it’ll get harder until you start missing reps. This is the point of Canditos Beginner Linear Program.

There are programs that have plenty of room for auto-regulation and many circumstances in which you should call it a day or not even rock up e.g. injury, sickness, etc. but this isn’t that (I think… if your tightness or whatever bullshit is an injury and as suggested previously extra rest and drinking some concrete to harden the fuck up won’t work then that’s a different matter). Candito on rest times," This is one of the most commonly overlooked issues when it comes to strength training. If you are not resting enough in between sets, then you will not be able to progress. You need full rest in between sets to ensure you are able to complete the workouts. This usually means anywhere from 3­10 minutes in between each working set. "

You aren’t likely to be overtrained unless your sleep and diet are absolute shite. So I would put that out of your mind for now. The program does much of the thinking work for you as it is written so that it manages fatigue and allows for adequate recovery time between. Nonetheless its meant to get/feel harder and harder.

There’s pretty clear instructions as to what you should do when it becomes too hard. Follow them or decide you are advanced enough to do an intermediate program.

Off the program’s PDF

"Resetting After Hitting Failure:

Since this is a linear program, and you are pushing yourself on the heavy days, you will eventually hit a point where you miss a weight. Once this happens, drop the weight by 15 pounds for the next week. That is just for a particular lift too. So if you just miss a squat set but are able to still deadlift the 2 sets for 6 reps each, then keep the deadlift progression the same as you drop the squat weight. Fluctuations of lifts are very common and if you try to hold back all of your lifts for the sake of being “even”, then you will essentially hold yourself back to the weakest link. Generally the weak link will come up in due time anyway, so there is no need to force it.

Now once you have had to reset the weight 3 times on a lift, then you need to
start progressing every 2 weeks. This will likely take you a long time to even reach this point if you are a beginner, but if you do, then allowing for slower progression is the best way to handle this situation. Also, if you are starting as a more experienced lifter, you may want to consider taking this approach from the start. I personally prefer to give my bench 2 weeks at times to progress but even now at my strength, I am still comfortable bumping up the weight week to week in the squat and deadlift for short periods of time. If you fail more than 3 times progressing every 2 weeks, then that is why you need to take a break from the program. This would be when I recommend my 6 week periodization program. You can actually use both of these very well by using the 6 week cycle to take a break from this linear program. From there I generally suggest you run 3 straight 6 week cycles if you can, but also you can alternate between the two however you see fit.

For you the only advice you need from Sheiko is simply:


#5

Thank you. like thank you big time.
I think I am just being inpatient, seeing other competitors doing well, makes me wanting instant result.
Will continue the linear program for another week and cycle it with 6 weeks program, preparing to peak my self on marc IPF sunction competition.


#6

Overtraining is a more severe condition than anything you would experience from standard powerlifting training, what you are describing is usually referred to as “overreaching”, or simply accumulating more fatigue than you can recover from in the short term. Does your program have deloads? If not, does it allow you to choose how much volume you do on assistance work or is it all built into the program? Beating yourself up until you can’t lift the same weights as before is not going to get you stronger, you either need a light week (deload) every now and then to allow for recovery or you need to keep volume relatively low so that you never accumulate too much fatigue.

To answer your question, you will know that you have accumulated too much fatigue when you have several workouts in a row where you can’t match the last week’s performance. Bad days happen so don’t worry if it’s just one bad workout, but if you are feeling worn out and performance is dropping then it’s a sure sign that you are not recovering properly. Aside from training, other physical activity, stress, and lack of sleep or adequate nutrition can reduce your ability to recover.


#7

People exaggerate how you “should” be progressing every single week, it’s not true. allow your self to take the 10% deloads or else you wont actually build the strength that you desire. it’s a recovery phase of the program, if you are stubborn and keep working at high intensities you’ll only fuck up the SRA curve.