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Many of the best lifting systems include periods of overtraining on purpose to illicit a growth response followed by a period of less stressful training to allow the body to adapt. Lots of lifters end up doing this by total accident and in spite of their lack of understanding of what is actually occurring do very well. This is the basis of dual factor training, Westside Barbell includes this, and many of the various periodized systems include this in their basic structure.
How long should the overtraining period be before a period of less stressful sessions be? Good question and it really depends on who you talk to for answer. In my opinion and experience 3-5 weeks is a pretty good number for most people, followed by 1-3 weeks sessions with less volume and intensity, or even frequency.
This doesn’t mean anything goes on the higher volume/intensity weeks, but it does mean workload can go up considerably. Jumping from 6 sets a bodypart to 26 will get most people nowhere, but a reasonable increase above and beyond what you can normally tolerate well can set your body up for some pretty good gains. Setting up the reduced stress weeks can be anything from taking time off, to well under the workload you KNOW you can recover and grow on well, to you about your normal workload that you use during most training.
This method can work extremely well, but if you consider yourself an extreme hargainer leave it alone. Trainees with average recovery can benefit from it well though.
Iron Addict
How long should the overtraining period be before a period of less stressful sessions be? Good question and it really depends on who you talk to for answer. In my opinion and experience 3-5 weeks is a pretty good number for most people, followed by 1-3 weeks sessions with less volume and intensity, or even frequency.
This doesn’t mean anything goes on the higher volume/intensity weeks, but it does mean workload can go up considerably. Jumping from 6 sets a bodypart to 26 will get most people nowhere, but a reasonable increase above and beyond what you can normally tolerate well can set your body up for some pretty good gains. Setting up the reduced stress weeks can be anything from taking time off, to well under the workload you KNOW you can recover and grow on well, to you about your normal workload that you use during most training.
This method can work extremely well, but if you consider yourself an extreme hargainer leave it alone. Trainees with average recovery can benefit from it well though.
Iron Addict
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