The key to avoiding overtraining and finding your
optimal training frequency is to closely monitor the
progress you make on each exercise in your workout
and identify any sign of slowed or arrested progress.
Not progressing in one exercise out of 5 is a yellow
flag. Not progressing in two or more is a red flag
and means you need to add time off.
Quick Measures of Over Training:
The weight used on each exercise did not increase.
Strength training is all about progressive overload.
That means you should return to the gym fully recovered
and able to lift slightly heavier weights than you
did last workout.
The number of reps or the static hold time on each
exercise did not increase. If your weight on an exercise
did not increase (see above) then your reps or the
time of your static hold should have. (Note: recent
research suggests that static holds beyond 12 seconds
yield less benefit than increased weight with shorter
hold times.)
It took you longer to do the same workout. Progress
is driven by intensity of muscular output. Intensity
is a function of time. So even if you do the identical
workout today that you did three days ago but manage
to do it in less time, your intensity has increased.
But the reverse is also true, so watch out for taking
extra time to do the same routine. Lower intensity
can not build new muscle.
Try This On Your Next Workout
Try this simple test on your next workout. On each
exercise multiply the number of reps you do by the
poundage. For example: bench press 175 lbs 12 times
and you get 2,100. Next time you do the bench press
see if that number has increased. If it hasn't, you
have not fully recovered and need more days off between
every workout. I work with advanced trainees who do
one workout every six weeks. That's not a misprint.
That means it takes them twelve weeks to get back
to training each bodypart. And they make progress
on every exercise on every workout and they lift enormously
heavy weights. You can too.
How long have you been training with the same frequency?
Look for the yellow flags that indicate your training
frequency is not optimum. Adding an extra day or more
off can turn a stale workout into a fantastic mass
and strength booster.
