Past Topic Revisited

[Carbsz]

I have been training for over a year now and had been noticing some good gains. I also realised that I had been overtraining. Too long in the gym, fatigue etc. I asked a instructor friend of mine to create a new program for me. What he gave me was a program based off the "To Failure" theory. I have been doing this for over a month now and noticed that I have strarted to decrease in size and don't feel as pumped as I used to after a workout session. I read the thread on trainng to failure but found It didn't really answer any of my questions. Please take a look at my workout and post and suggestions or advice you may have. I added 4 extra exercises onto my leg workout day because I was unsatisfied with my total workout. Thanks.

Mon - Chest & Shoulders
3x Flat Bench 6-8-Failure
3x Incline Bench 6-8-Failure
3x Incline Bench Flyes 6-8-Failure
2x Lat Pullup 10-10 not to failure
3x Shoulder Press 6-8-Failure
2x Front Raises 6-8-Failure

Wed - Arms & Back
2x Chinups 10-10 not to failure
3x Hammer Curls 6-8-Failure
2x Concentrated Curls 12-12 not to failure
3x Bent Rows 6-8-Failure
3x Upright Rows 6-8-Failure
3x Seated Row 6-8-Failure
2x Dead Lifts 12-12 not to failure

Fri - Legs + Addon
3x Squats 6-8-Failure
3x Leg Press 6-8-Failure
3x Calf Raises 12-10-8 not to failure
3x Dumbbell Press 6-8-Failure
3x Dips 10-10-10 with 10kg attach
3x Barbell Curls 6-8-Failure
3x Skull Crushers 6-8-Failure

[Primal Instinct]

I bet I know what Stonecold will say...lol.

[redneck99]

Originally posted by Primal Instinct
I bet I know what Stonecold will say...lol.

no doubt... Stone always has good , sound advice

Listen to the MOD's

[Stonecold54]

Originally posted by Primal Instinct
I bet I know what Stonecold will say...lol.

[Stonecold54]

Originally posted by Carbsz
I have been training for over a year now and had been noticing some good gains. I also realised that I had been overtraining. Too long in the gym, fatigue etc. I asked a instructor friend of mine to create a new program for me. What he gave me was a program based off the "To Failure" theory. I have been doing this for over a month now and noticed that I have strarted to decrease in size and don't feel as pumped as I used to after a workout session. I read the thread on trainng to failure but found It didn't really answer any of my questions. Please take a look at my workout and post and suggestions or advice you may have. I added 4 extra exercises onto my leg workout day because I was unsatisfied with my total workout. Thanks.

Mon - Chest & Shoulders
3x Flat Bench 6-8-Failure
3x Incline Bench 6-8-Failure
3x Incline Bench Flyes 6-8-Failure
2x Lat Pullup 10-10 not to failure
3x Shoulder Press 6-8-Failure
2x Front Raises 6-8-Failure

Wed - Arms & Back
2x Chinups 10-10 not to failure
3x Hammer Curls 6-8-Failure
2x Concentrated Curls 12-12 not to failure
3x Bent Rows 6-8-Failure
3x Upright Rows 6-8-Failure
3x Seated Row 6-8-Failure
2x Dead Lifts 12-12 not to failure

Fri - Legs + Addon
3x Squats 6-8-Failure
3x Leg Press 6-8-Failure
3x Calf Raises 12-10-8 not to failure
3x Dumbbell Press 6-8-Failure
3x Dips 10-10-10 with 10kg attach
3x Barbell Curls 6-8-Failure
3x Skull Crushers 6-8-Failure

the problem with training to failure is mulit-faceted. Number one if you don't take a few weeks off between your previous workout and the one going to failure you are going to build a huge overtraining deficit. your body needs time to recover if you are already overtrained especially because "to failure" training is so intense and needs MORE recovery time than normal training. what I can tell from your workouts listed is that you are doing way too much to even consider failure training. For an example. for my quads I do 1 set, thats right 1 set of leg presses and that is it. After that set I can barely walk and I am ready to call it quits in the gym. That is how intense you should be training. You will also need to find out your general makeup of fiber types (do a seach on my name and you should find it). if you are training to failure then you need to make the most of your time and combine exercises when possible to be able to get in and out of the gym in the minimum time. plus doing to failure training without tons of steroids should probably only be done twice a week at most. I usually have 3-4 days in between workouts. plus as you use heavier and haavier weights, the workouts take more out of you so you actually need to take more days off not less as you advance in your career. I know I just dumped a whole lot of thoughts on you but read through some of it and let me know any further questions.

[Carbsz]

Understood loud and clear. I have stopped training to failure and started to concentrate more on quality reps. Already can feel the long lost burn. Thanks for you advice Stone Cold. Appreciate you help!