SpikedEggnog
Active member
everyone has probably heard the term overtraining before. and heard the millions of people who say overtraining is bad, you cant grow if you train too much, etc. etc. I am always trying to research and read about new/different things, and lately I came across a dude on Youtube (i know a dude on youtube lol). Hear me out first..90% of the people on youtube are idiots, BUT the more i heard what this dude had to say the more it made sense to me, not just from personal experience but on a scientific level as well. basically overtraining to build muscle.
now ive seen dylan talk about importance of rest days and rick talk about myostatin, etc. so this is all based around that and more. im not going to go into detail because i am still reading and i cant remember all the information i read BUT it basically has to do with myostatin levels, rest days, nuclei, satellite cells, mitochondria, glycogen capacity, fascia tissue, mTor, etc.
this involves high reps and high volume training. you can apply this to one bodypart or your entire body as well.
here is an example run down. lets say you want to bring up your biceps because they are lagging. keep in mind you dont train the body part for hours on end, you train to get maximum pump and stretching and engorge the muscle. this can be done in as little as 10 min a day. rest time between sets is minimal to zero
you would train biceps everyday with high volume/high reps for 2-4 weeks, then after that period is over you would take 1 week off for that bodypart. so for biceps that means no biceps OR back. then after the rest period you would continue your normal bicep training with heavier weights. in theory (AND practice) this is supposed to explode your muscle growth because of several factors. how it is set up perfectly primes your muscles for growth, there is a prep phase, which is the 2-4 week, engorging muscles with blood (lactic acid flushing and keeping myostatin levels low), stretching fascia tissue, increasing number of nucleus/satellite cells or mitochondria in cells, increased capillaries, then setting up for increased glycogen capacity to come during Resting Phase (detraining phase), and the muscle growth is after Rest phase when you continue heavy training. some of this can also explain Noob Gains and why you eventually slow down or plateau.
i probably left stuff out but that is the basic idea. NOW i want to lay down some examples of overtraining and how people with certain body parts they are known for actually "overtrained" them in the past. most people did this by accident without really knowing and ended up having massive bodyparts. as a matter of fact, most bodyparts people attribute to genetics may actually be overtraining from their younger years.
arnolds Biceps - everyone knows arnies biceps are some of the best, but is this pure genetics? DOUBTFUL. if anyone knows me, they would know i am not a fan of throwing the genetics card out. yes i believe genetics have a role BUT i believe the role is much much smaller then people portray. arnold had good genetics yes, but what i mean by that is his muscle shape, muscle bellies, attachments, how his physique flowed, his bone structure, etc. he looked like an average person before he really started lifting and roiding. I dont believe his Biceps are attributed to genetics i really think that is massive amounts of training over years and years. you find younger pics of him his biceps are puny. what we know for sure is arnold trained his biceps ALOT when he was younger. that was his favorite bodypart and he overtrained the CRAP out of his biceps. arnolds known for chest as well obviously, and he trained chest 2-3 x a week at one point, and frequently BBers in golden era trained chest and arms Twice a Week (not counting Back which hits Biceps again)
frank mcgraths forearms - when frank was in high school he said the girls liked big forearms, so to impress girls he used to do forearms everyday before school to come into school with a Pump.
johnny jacksons traps - the dude said when he was young he did a lot of wheelbarrow work, and to get it done faster he would load it extremely heavy, essentially heavy farmers walks. he also said when he was younger, to show off in the gym he would do heavy shrugs at the end of all his workouts. he ended up overdeveloping this crap out of his traps and he doesnt even train them anymore..
male gymnasts have massive upperbodies - all they do is rings and dip like motions and stuff EVERY DAY. they have some of the best upper bodies from "overtraining"
serge nubret - known for doing 135lbs on bench for an Hour straight.
countless NATURAL people as well too many to list them all.
but i have heard of a thai boy training muy thai carrying heavy buckets of water up a hill everyday to his master, his traps blew up like crazy.
heard of an old man who did Chin ups everyday before all of his workouts, his back blew the heck up
i know a dude who did bench press everyday in the gym, within 3 months his chest tris and front delts blew the heck up.
plenty of people in prison doing push ups and pull ups all day every day having MASSIVE upper bodies.
even me personally now that i think back, when i was younger i used to destroy my forearms. i posted pics earlier of my forearms for anyone who wants to see, they are 16". 2-3 x a week, ON TOP of doing shrugs, back, etc. which all work forearms even more. OVERTRAINING the CRAP out of them..they blew up so bad that now i cannot train them directly anymore. also my traps are another strong point, and i frequently did HEAVY shrugs combined with heavy drop sets with dumbells, lots of volume and full stretching, my traps blew the heck up. and i never even did deadlifts growing up, just shrugs.
the examples go on forever but the point has been made. rich piana actually made a video about "feeder workouts" for arm growth as well, this follows somewhat the same priniciples of this overtrainig method, which the dude coined it NUCLEUS OVERLOAD TRAINING. there is real validity to this despite what magazines or BBing "professionals" say or even what most "science" says.
now ive seen dylan talk about importance of rest days and rick talk about myostatin, etc. so this is all based around that and more. im not going to go into detail because i am still reading and i cant remember all the information i read BUT it basically has to do with myostatin levels, rest days, nuclei, satellite cells, mitochondria, glycogen capacity, fascia tissue, mTor, etc.
this involves high reps and high volume training. you can apply this to one bodypart or your entire body as well.
here is an example run down. lets say you want to bring up your biceps because they are lagging. keep in mind you dont train the body part for hours on end, you train to get maximum pump and stretching and engorge the muscle. this can be done in as little as 10 min a day. rest time between sets is minimal to zero
you would train biceps everyday with high volume/high reps for 2-4 weeks, then after that period is over you would take 1 week off for that bodypart. so for biceps that means no biceps OR back. then after the rest period you would continue your normal bicep training with heavier weights. in theory (AND practice) this is supposed to explode your muscle growth because of several factors. how it is set up perfectly primes your muscles for growth, there is a prep phase, which is the 2-4 week, engorging muscles with blood (lactic acid flushing and keeping myostatin levels low), stretching fascia tissue, increasing number of nucleus/satellite cells or mitochondria in cells, increased capillaries, then setting up for increased glycogen capacity to come during Resting Phase (detraining phase), and the muscle growth is after Rest phase when you continue heavy training. some of this can also explain Noob Gains and why you eventually slow down or plateau.
i probably left stuff out but that is the basic idea. NOW i want to lay down some examples of overtraining and how people with certain body parts they are known for actually "overtrained" them in the past. most people did this by accident without really knowing and ended up having massive bodyparts. as a matter of fact, most bodyparts people attribute to genetics may actually be overtraining from their younger years.
arnolds Biceps - everyone knows arnies biceps are some of the best, but is this pure genetics? DOUBTFUL. if anyone knows me, they would know i am not a fan of throwing the genetics card out. yes i believe genetics have a role BUT i believe the role is much much smaller then people portray. arnold had good genetics yes, but what i mean by that is his muscle shape, muscle bellies, attachments, how his physique flowed, his bone structure, etc. he looked like an average person before he really started lifting and roiding. I dont believe his Biceps are attributed to genetics i really think that is massive amounts of training over years and years. you find younger pics of him his biceps are puny. what we know for sure is arnold trained his biceps ALOT when he was younger. that was his favorite bodypart and he overtrained the CRAP out of his biceps. arnolds known for chest as well obviously, and he trained chest 2-3 x a week at one point, and frequently BBers in golden era trained chest and arms Twice a Week (not counting Back which hits Biceps again)
frank mcgraths forearms - when frank was in high school he said the girls liked big forearms, so to impress girls he used to do forearms everyday before school to come into school with a Pump.
johnny jacksons traps - the dude said when he was young he did a lot of wheelbarrow work, and to get it done faster he would load it extremely heavy, essentially heavy farmers walks. he also said when he was younger, to show off in the gym he would do heavy shrugs at the end of all his workouts. he ended up overdeveloping this crap out of his traps and he doesnt even train them anymore..
male gymnasts have massive upperbodies - all they do is rings and dip like motions and stuff EVERY DAY. they have some of the best upper bodies from "overtraining"
serge nubret - known for doing 135lbs on bench for an Hour straight.
countless NATURAL people as well too many to list them all.
but i have heard of a thai boy training muy thai carrying heavy buckets of water up a hill everyday to his master, his traps blew up like crazy.
heard of an old man who did Chin ups everyday before all of his workouts, his back blew the heck up
i know a dude who did bench press everyday in the gym, within 3 months his chest tris and front delts blew the heck up.
plenty of people in prison doing push ups and pull ups all day every day having MASSIVE upper bodies.
even me personally now that i think back, when i was younger i used to destroy my forearms. i posted pics earlier of my forearms for anyone who wants to see, they are 16". 2-3 x a week, ON TOP of doing shrugs, back, etc. which all work forearms even more. OVERTRAINING the CRAP out of them..they blew up so bad that now i cannot train them directly anymore. also my traps are another strong point, and i frequently did HEAVY shrugs combined with heavy drop sets with dumbells, lots of volume and full stretching, my traps blew the heck up. and i never even did deadlifts growing up, just shrugs.
the examples go on forever but the point has been made. rich piana actually made a video about "feeder workouts" for arm growth as well, this follows somewhat the same priniciples of this overtrainig method, which the dude coined it NUCLEUS OVERLOAD TRAINING. there is real validity to this despite what magazines or BBing "professionals" say or even what most "science" says.