Bodybuilding Forums

How would you know that you are overtraining? If you add sets to the THT program, for example....going to 10-11 sets per body part, instead of the 6-9 in THT....is this overtraining?

I have been doing the core THT program....but have added pullups two days a week, abs two days a week (each spread out by 3 days)....and I have added some sets into my workouts. Am I overtraining and causing slower growth in doing this?

I found this excellent 8 part series by Lyle McDonald called Overtraining, Overreaching and all the Rest. http://www.bodyrecomposition.com/training/overtraining-overreaching-and-all-the-rest-part-8.html
I also found this article on Active Versus Passive Recovery http://www.bodyrecomposition.com/training/active-versus-passive-recovery.html

For me I find on the porgram I am on that I train to failure more then I should be, pushing so hard I see the weight or reps increasing workout after workout however after 5 weeks of doing this I can tell my body is worn out and I end up taking a week off from training to allow my body to recover (passive recovery). My new strategy is going to be to train for 4 weeks like this and then 2 weeks train with 50 to 70% of the weight I was last using to allow my body to recover (active recovery) before going back to pushing hard again for another 4 weeks.

Everyone has to kind of figure things out for themselves as your bodys ability to recover can be effected by a multitude of things including your diet, sleep, work / life stress and how hard your working out.

Hope that helps.

Thanks Vanguard.....your gains have been impressive since you started. I am going to read these over the weekend. If you don't mind me asking....what is your full five day workout plan? Are you following THT or another?

I have been using Layne Norton's PHAT program http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

I like the fact it covers three different rep ranges and works the body twice a week versus once. I was concerned it might be to much but I have been making great gains on it so my body seems to be handling it and responding ok.

Very nice....I may have to give this a try. I have 4 weeks left on my THT cycle. Have seen some gains....maybe 5 pounds of muscle...but I also think I shorted my calories for the first few weeks which put me behind. From your photos it looks like this has worked well since you came off of TSPA.

I have been doing THT and training to failure and I find just like Vanguard that after 4/6 weeks your body does feel like it's had enough. I had a week off in between 2 cycles of THT for 10 weeks (because I was going on holiday) but now I'm used to that style of training I'm going to tweak it a little like Vanguard. But instead of having a week off, I'm going to start my new w/out with higher reps and sets and after a couple of weeks drop the reps and sets down to THT levels as I get used to the new exercises and get stronger doing them. (active recovery) I feel doing it this way I will always be training (albeit with a couple of weeks at a lighter load) and my metabolism will always be kept high. The next time I change my w/out I’ll do the same again. After doing this a couple of times I will get an idea if it works!

www.mikementzer.com also has some good info' on training to failure and rest periods.

Graham