STICKING POINTS AND OVER TRAINING

[Guest guest]

Well hi there,

I thought I must write this as no one that I could see has ever

mentioned it. And I see more asking and not enough practical advice.

I see a lot of posts and people ask: I have a sticking point,

plateau or I am making no gains at all, please what can I do?

Then they get back replies saying do this do that routine try this

try that, when they should be saying you are most properly overtraining, or

training to frequently, YOU BODY IS SAYING I WANT TO GROW BUT YOUR

NOT LETTING ME PLEASE TAKE AT LEAST TAKE A WEEK FROM TRAINING.

How to recognise the symptoms of over training:

Overtraining results from an imbalance between the amounts of

stress applied to your body, and your ability to adapt to it. The

line between adaptive stress or training and destructive stress or

training is a fine one. To make maximum strength and size progress,

you must know where that line is. Unfortunately, at least nine out

of ten of all the strongmen, powerlifters, and bodybuilders I have

known over the last thirty years have been guilty of overtraining

not just once in a great while, but consistently. No trainee is

immune to over training.

However, even if the muscle itself does recover entirely, this is

no indication that the system supplying the muscle is fully

recovered e.g. liver, brain, kidneys, c.n.s.

If you have any of these symptoms, you are probably overtraining.

? Irritability grumpy always argumentative

? No training progress

? Decreased muscle size and strength

? Longer-than-average recovery time after a workout

? Increased heart rate

? Increased blood pressure

? Increased joint and muscle aches

? Loss of interest in training

? Lack of energy

? Headaches

? Hand tremors

? Loss or diminution of appetite

? Tiredness

? Listlessness

? Insomnia

Overtraining results from too much exercise and too little rest

and recuperation. It leads to a reduction in muscular size,

strength, and performance. Proper exercise creates a need for

growth. It makes demands on your body that cannot be meet by your

existing muscular development. But you must understand that exercise

is only the stimulus. Once the stimulus is applied, you must back

off and permit your body respond that is, to grow.

Unfortunately, it is difficult for most strongmen, bodybuilders,

and powerlifers, to retreat from their exercise. Over training is

usually the result. And no progress is the result. Try taking an

occasional layoff, a week or ten days rest from training should be

taken every six months or even better ever three months it will do

wonders for your recovery ability, motivation, and future progress.

You body will love you for it.

Most w.s.m. and power lifters before a big meet have 4 to 7 days

from heavy training completely, and maybe just do very very light

workouts (I mean very light). Alternatively, another way past a

sticking point is to try reducing your overall sets per week, or

reduce for three training days to three one week then two the next,

and alternate like that: three, two, three, or try training each

bodypart two times per week, or even once a week for advanced

trainers, AS YOUR RECOVERY ABILITY DOES NOT INCREASE IN FOLD WITH

YOUR STRENGTH, IF YOU WERE LUCKY TO INCREASE YOUR STRENGTH BY 300

YOUR RECOVERY ABILITY WOULD ONLY increase BY 50%.

Or if you are stuck on 120lb on a lift for 7 reps and you were

looking to do 10, increase the weight to 125lb this will reduce your

reps to 3 or 4 but soon you should be able to do 8 or more reps.

Alternatively, simply stop doing an unproductive exercise. If

results are still not forthcoming, the fault may be to do with the

maturity factor: you are simply too young, or a have an unidentified

illness.

Total failure to produce continuing progress is almost never

encountered until years into your training. If you are training

hard and to complete failure at least once a week, progress should

be steady.

I am lucky to go on holidays about three to five times a year, and

before I go, I take a bodyfat measurement and weigh myself. When I

come back from a ten day holiday, I do some simple calculations, and

my body has always put on a pound to three pounds of muscle. Not

bad for no training and resting.

By Ellington Darden 80%, myself 20%.

Thank you,

Wayne Rowley

Valletta Malta

[Guest guest]

WAYNE G ROWLEY wrote:

>Well hi there,

>

>I thought I must write this as no one that I could see has ever

>mentioned it. And I see more asking and not enough practical advice.

>

>I see a lot of posts and people ask: I have a sticking point,

>plateau or I am making no gains at all, please what can I do?

>

>Then they get back replies saying do this do that routine try this

>try that, when they should be saying you are most properly overtraining, or

>training to frequently, YOU BODY IS SAYING I WANT TO GROW BUT YOUR

>NOT LETTING ME PLEASE TAKE AT LEAST TAKE A WEEK FROM TRAINING.

>

What if the purpose of training is not hypertrophy? For most athletes

hypertrophy is not the point - performance is. And for a number of

sports hypertrophy is counterproductive.

One problem I have with the HIT school is that they seem to view

developing proteins as the be all and end all of weight training. I'm a

competitive powerlifter who is training now as an olympic lifter and I

have no desire to get bigger. My training is focused on:

1. Developing motor programmes specific to my sport

2. Motor unit recruitment

3. Appropriate rate coding and intra-muscular coordination and activation

4. Inter-muscular coordination specific to olympic lifts

5. Use of elastic energy and reflexive action

6. Developing neural inhibition of antogonist motor units

Note that the focus is not on 'growth', but on 'learning' of motor

patterns and at a neural level. Learning requires frequency. HIT does

not provide the necessary frequency for learning adaptations to take place.

HIT type of training has a time and a place. Primarily for the

development of local muscular endurance and if training time is limited.

However, training does not reduce to simply trying to degrade protein

and grow muscle. Adaptation is a complex process involving neural,

motor, energetics, hormones, etc., as well as proteins.

Hobman

Saskatoon, Canada

[Guest guest]

Hi there,

However, HIT is for building overall size and strength, Olympic

lifter is seeing how much you can lift or maybe jump under a weight,

to see how much you can lift over your head, it's a very lot

technique, except for strong legs, which are needed once you jump

under the weight in the clean. Its apples and oranges, it is like

strongman events and power lifting, very different.

wrote,

One problem I have with the HIT school is that they seem to view

developing proteins as the be all and end all of weight training.

Wayne said,

In all my years I have never never never heard this before, what

source did you find this, what source? 1 gram of protein per pound

of lean body weight, is ample for anyone in the iron game

Wayne Rowley

Valletta Malta

Thank you Wayne

> >Well hi there,

> >

> >I thought I must write this as no one that I could see has ever

> >mentioned it. And I see more asking and not enough practical

advice.

> >

> >I see a lot of posts and people ask: I have a sticking point,

> >plateau or I am making no gains at all, please what can I do?

> >

> >Then they get back replies saying do this do that routine try this

> >try that, when they should be saying you are most properly

overtraining, or

> >training to frequently, YOU BODY IS SAYING I WANT TO GROW BUT YOUR

> >NOT LETTING ME PLEASE TAKE AT LEAST TAKE A WEEK FROM TRAINING.

> >

>

> What if the purpose of training is not hypertrophy? For most

athletes

> hypertrophy is not the point - performance is. And for a number of

> sports hypertrophy is counterproductive.

>

> One problem I have with the HIT school is that they seem to view

> developing proteins as the be all and end all of weight training.

I'm a

> competitive powerlifter who is training now as an olympic lifter

and I

> have no desire to get bigger. My training is focused on:

>

> 1. Developing motor programmes specific to my sport

>

> 2. Motor unit recruitment

>

> 3. Appropriate rate coding and intra-muscular coordination and

activation

>

> 4. Inter-muscular coordination specific to olympic lifts

>

> 5. Use of elastic energy and reflexive action

>

> 6. Developing neural inhibition of antogonist motor units

>

> Note that the focus is not on 'growth', but on 'learning' of motor

> patterns and at a neural level. Learning requires frequency. HIT

does

> not provide the necessary frequency for learning adaptations to

take place.

>

> HIT type of training has a time and a place. Primarily for the

> development of local muscular endurance and if training time is

limited.

> However, training does not reduce to simply trying to degrade

protein

> and grow muscle. Adaptation is a complex process involving neural,

> motor, energetics, hormones, etc., as well as proteins.

>

> Hobman

> Saskatoon, Canada