I am not currently working, and i am really really struggling to take my off days - not just that, but i am training twice a day a couple of days a week too…
I will give you a sample micro, plus FYI my diet is up - eating well, v. high protein (1.25-1.5glb/bw), and more carbs. I eat approx. 3500kcal-3800kcal.
5’8" and 180lbs and climbing. Cypionate 500mg a week, week 2.5
so the plan:
Day 1- AM legs (Breathing on all presses)15 sets, 6 sets Calf.
PM- Chest 9 Sets and BI 6 sets.
Day 2- Delts 12 sets and Traps 9 sets and calves 3 sets.
Day 3- AM Chest 12 sets and Bi 9 sets and forearm 3 sets
PM- Legs (breathing)10 sets and calves 3-6 sets.
Day 4- Back 15 sets and Tri 9 sets. Grip work.
Day 5- OFF (Posing routine work)
I use Rest/Pause on most of the last working sets, or a drop set (always an intensity technique on last working set). For ALL squats, leg presses, and Hacks i do breathing sets on all sets-fucking love it!
So as you can see… alot of training. Now i know i can handle the volume/workload for the straight 4 day split, and repeat that split every 5 days without OT, i am not working remember, and i have nothing else going on, (no going out - just training and eating and sleeping, and that has been so-apart for the odd client-for the past 6 months!! put on 35lbs! it’s fucking great! everyone - quit now!!).
But as you can see i am bringing up my chest, Biceps and Legs… and it is working too. Really. I am not currently losing strength, i am gaining it. I am gaining weight (cyp helps) etc…
and those 3 bodyparts are all improving noticeably.
Now, the question at hand…
AM I OVERTRAINING? I will force a day off every Day 5, then rinse and repeat. I know i should be OT, but i really don’t feel like i am. I do not train a bodypart again if i have DOMS (that always gives me an injury), and if i become un-motivated i have a rest day.
Also, you should know, i do like to push the boundaries of my recovery slightly above and beyond what i can do, so i do OT fairly regularly, to the point of loss of motivation and a flat look to my muscle bellies, just to back right off and enjoy the supercompensation. This works for me and i have done it periodically and successfully for about 6 months now. with good results.
Should/could i keep this up until i present symptoms of overtraining, (which i feel i am tuned in to recognise due to my style of overload) then move to a low volume (DC i was thinking) type of workout? Or do you think i could keep this up longer term? I know it is a kinda subjective question, depending on my personal recovery ability, but this is the plan, and i wanted to run it by some of the guys who have seen this kind of total load successfully implemented, either with yourselves or with clients, and what you think is going on? A slow build up to overtraining, OR just a large amount of sustainable, hard work?