How much training is "over-training"?

[Deleted]

Hi,
I'm kind of a newbie (about 8 months in...) and get occasionally scolded by some of the trainers at the health club I go to (its one of those clubs with a elliptical machine to weight bench ration of about 20 to 1) for over-training. I just wanted to get some input from others and see how much other powerlifters train...

I do about 5 workouts per week for a 1 1/2 to 3 hours per workout, but with rather long breaks (3 to 6 minuets...) between sets and a 15 to 20 minuet break about every hour. From what I've seen on different websites, that probably kind of on the light side if anything.

[dopar66]

Howdy, Kes. Got a few questions for you.

Are these "fitness" trainers, or power sports type trainers? Fitness trainers probably aren't accustomed to the idea that lifting heavy requires longer breaks, and that volume is important, etc.

Also, how are you splitting up your routine? (Example: Two squat days/two bench days, one heavy one for speed?)

Last but not least, is your body telling you that you''re overtraining? Prolonged soreness, a feeling of chronic fatigue, interrupted sleep etc?

How you're answering these questions could help figure out if you're overtraining. I once heard a guy say there's no such thing as overtraining, only under-resting. Not sure I agree 100%, but it's definitely an idea worth thinking about.

God Bless.
Doug P.

[Deleted]

Thanks Doug,
Yes, these are all pretty much aerobic instructor types...
I generally alternate days between bench and squats and / or deadlifts. No adverse effects that I can tell so far....
I know this is probably a dumb question, but how do you do speed work for squats? I mean like, how many reps with how much a percentage of your one rep max?

[dopar66]

NOT a "dumb" question! It's an excellent question! I was only recently introduced to the concept myself, so I've asked the same questions you probably have.

I usually go 50-60% of my 1 rep max. Normally, if I've already squatted heavy that week, I do three reps, 5 sets. Controlled, slow descent to below parallel (or to a box if you prefer), and concentrate on exploding off the bottom. On my light weeks, I may occaisonally go as high as 10 reps, but maybe only 4 or 5 times a year. (I use the same general idea when I do speed work on my bench...which REALLY needs all the help it can get.)

There are many variations of this type of speed work. I'll post the question on some other forums (forii?) I visit, and shoot you the results.

God Bless.
Doug P.

[Deleted]

Thanks Doug... Tomorrow's a squat day so I'll definately work with that

Karen S.

[dopar66]

Hey, Karen. I've had two awesome replies so far. This is lengthy, so you may want to copy/paste to a word processor and print it off. Hope it's useful. (The second one is a reference you can google or go to amazon.)

God Bless.
Doug P.

From Mike Lovelace:
As far as speed Squat and Pull. This is what I have done and what I would suggest to someone raw and drug free.

I would use 50% of their 1rm for 8x2 speed squats off a box 1 inch below parallel. I would take about a 1 minute break between each set. Make sure they relax their hips on the box then pop off the box.

I would follow it up with speed pulls. 50% of 1rm for 6x2
(that is 6 sets x 2 reps) I try to do these with no belt. I wear a belt on the squats.

I follow these up with accessories. I think the key to a squat and deadlift are hamstrings! You can do an accessory of one of the following:
pull thrus
straight leg deadlifts
demel pulls
straight leg off 100Lb plates
glute ham machine
wide bottoms

I would also hit one back excercise:

good mornings, good mornings and good mornings..LOL

standing good mornings with feet wide
standing gm's with feet narrow
seated gm's arch back
seated gm's rounded back
back extension machine
band good mornings

Follow up all exercises with abs! Heavy ab work!


I like to use the safety squat bar when doing speed work. If you have one, I'd alternate every other week. The weight will be heavier with the safety squat bar, so you may want to lower the percentage.

Speed Work Week Percentage:
1 50%
2 53%
3 56%
4 60%

Week 5 start over with week #1
If the weight is too heavy then drop the bar weight a tad.







From Stump:

The best descriptions I've seen are in the articles section of Elite Fitness Systems. There is a great one by Dave Tate called The Periodization Bible Part 2". There are also so shorter articles by Dave, Jim Wendler, Louie and others that bring the method into more layman's terms.

Hope this helps.

[eaze8]

you're probably over training when you stop growing and your muscles start eating at themselves for energy...but then again what do i know. as far as 3 hours in the gym...that's probably not doin you any good in terms of training intensity...