Goi's Fitness Forum

Must back off before overtraining sets in.

Try 4x7.

Chugging can be found in the DVD "RESET" by Scott Sonnon or the KB DVD.

hermanchauw wrote:Must back off before overtraining sets in.

Try 4x7.

Chugging can be found in the DVD "RESET" by Scott Sonnon or the KB DVD.

nah, no one on here is training anywhere near hard enough to experience real overtraining

under recovery maybe,

but no where near overtraining

jerry.mobbs wrote:

hermanchauw wrote:Must back off before overtraining sets in.

Try 4x7.

Chugging can be found in the DVD "RESET" by Scott Sonnon or the KB DVD.

nah, no one on here is training anywhere near hard enough to experience real overtraining

under recovery maybe,

but no where near overtraining

You haven't seen Derrick's log?

its 404

what's the special thing about 4x7?

jerry.mobbs wrote:
under recovery maybe,

Maybe that's the problem.

Guys and girls, how many times a week do you train? And what is the intensity of each session?

lips wrote:what's the special thing about 4x7?

Recovery days. Specifically 2 recovery days after every 2 training sessions.

I have written more details in some posts elsewhere so i won't repeat myself.

Go back through the rmax archives and see if all the posts by Kelly Moore and lynne pitts are stool there.

It's rather illuminating........

They are probably deleted

intensity as in load?

hermanchauw wrote:

jerry.mobbs wrote:
under recovery maybe,

Maybe that's the problem.

Guys and girls, how many times a week do you train? And what is the intensity of each session?

chiu nvr read moi log?

Weib wrote:intensity as in load?

In the context of 4x7, intensity is defined as the effort. RPE to be exact.

It depends on how you define it. It can be the intensity of a rep, a set, or the whole session. If you train multiple times a day, it can be the overall RPE of the whole day.

Steph_Parker wrote:

shion1 wrote:Nvm, you'll be in perfect form in no time with the help of the people here.

Get well soon.

Btw, how do you all know that you cns is burnt? As in you'll fall sick more easily?

Steph_Parker wrote:totally with the wrong form.
im not worried about timing that much because u can do it with the improper forms.
chugging is... , er, sort of exhaling out to bring down my heart rate. and then moving ur limps and hands or smth like that i think.
i dunno how to describe =s

thanks (:
how i noe? cuz i felt like dying and very tired all the time and until now, im not yet recovered, for weeks already. and also mood hit all time bad and low.
but im much better already as compared to last week. mood improves too..so i guess taking a rest day in between isn't that bad afterall...

take a break. Simple. During this break, eat healthily, not haphazardly.

Ur body is not used to the training and battering tht u are giving it. Give it some rest.

jerry.mobbs wrote:

hermanchauw wrote:Must back off before overtraining sets in.

Try 4x7.

Chugging can be found in the DVD "RESET" by Scott Sonnon or the KB DVD.

nah, no one on here is training anywhere near hard enough to experience real overtraining

under recovery maybe,

but no where near overtraining

I think I managed to overtrain once... when I got my freak coughing accident during my squat.

That time, I was training twice a day, 5 times a week, 1 hour each time, with less than 1 in rest between sets. Plus playing sports every weekday.

What is the take home lesson? The body will adapt to the stress, but upon signs of breaking down, u must give it some rest. Injury sucks.

Quick edit of the video and surprise surprise, youtube didn't ban the audio!

Sufian wrote:I think I managed to overtrain once... when I got my freak coughing accident during my squat.

That time, I was training twice a day, 5 times a week, 1 hour each time, with less than 1 in rest between sets. Plus playing sports every weekday.

What is the take home lesson? The body will adapt to the stress, but upon signs of breaking down, u must give it some rest. Injury sucks.

I've managed to overtrain once, doing 2+hour workouts thrice weekly, JKD/MT twice weekly (and I don't mean kickboxing classes either, with apologies to Kevin and Ree), MTB+rock climbing on weekends, and running during lunchtime twice weekly (which was when I ran my sub 19min 5km cross country, including the affectionately known "chunder" hill...).

Whilst working 60+hour weeks, partying with friends on friday/saturday nights (and I was always the designated driver - since I never drank much - so always the last one home)...

I don't "workout" anywhere near that kind of intensity anymore .

Sufian wrote:

jerry.mobbs wrote:

hermanchauw wrote:Must back off before overtraining sets in.

Try 4x7.

Chugging can be found in the DVD "RESET" by Scott Sonnon or the KB DVD.

nah, no one on here is training anywhere near hard enough to experience real overtraining

under recovery maybe,

but no where near overtraining

I think I managed to overtrain once... when I got my freak coughing accident during my squat.

That time, I was training twice a day, 5 times a week, 1 hour each time, with less than 1 in rest between sets. Plus playing sports every weekday.

What is the take home lesson? The body will adapt to the stress, but upon signs of breaking down, u must give it some rest. Injury sucks.

Let's say i pulled my inner hamstrings while squating on monday, should i train today if i still have the pain? If i don't continue, won't it interfere with the starting strength 1-3-5 routine?

M.Hunter wrote: Let's say i pulled my inner hamstrings while squating on monday, should i train today if i still have the pain? If i don't continue, won't it interfere with the starting strength 1-3-5 routine?

Wah how come this thread has become the catch-all chapalang thread liao?

Anyway, health is more important than performance. Back it off and rest before you get injured. You should be able to tell if it's a muscle soreness, or a strain/pull, or a joint injury. They "feel" different.

M.Hunter wrote:

Sufian wrote:

jerry.mobbs wrote:

hermanchauw wrote:Must back off before overtraining sets in.

Try 4x7.

Chugging can be found in the DVD "RESET" by Scott Sonnon or the KB DVD.

nah, no one on here is training anywhere near hard enough to experience real overtraining

under recovery maybe,

but no where near overtraining

I think I managed to overtrain once... when I got my freak coughing accident during my squat.

That time, I was training twice a day, 5 times a week, 1 hour each time, with less than 1 in rest between sets. Plus playing sports every weekday.

What is the take home lesson? The body will adapt to the stress, but upon signs of breaking down, u must give it some rest. Injury sucks.

Let's say i pulled my inner hamstrings while squating on monday, should i train today if i still have the pain? If i don't continue, won't it interfere with the starting strength 1-3-5 routine?

depends

if its really injured then its going to interfere with it anyway so you may as well fix it now

if its just soreness, then do a longer warm up and use common sense

Read this

Here is the tried-and-true injury rehab method for muscle-belly injuries we got from Starr and that has worked for years better than any other method I've ever used. It also works well on orthopeadic injuries in general, and should be tried before anything more elaborate is used. Wait 3-4 days until the pain starts to "blur",which indicates that the immediate process of healing has stopped the bleeding and has started to repair the tissue. Then use an exercise that directly works the injury, i.e. that makes it hurt, in this case the squat. Use the empty bar and do 3 sets of 25 with perfect form, allowing yourself NO favoring the injured side. If it's ready to rehab you will know by the pain: if the pain increases during the set, it's not ready, if it stays the same or feels a little better toward the end of the set, it is ready to work.

The NEXT DAY do it again, and add a small amount of weight, like 45 x 25 x 2 , 55 x 25. Next day, 45 x 25, 55 x 25, 65 x 25. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it's supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can't, you will figure it out soon enough. This method works by flushing blood through the injury while forcing the tissue to reorganize in its normal pattern of contractile architecture.

After 10 days of 25s, go up in weight and down in reps to 15s, then to 10s, and finally to fives. During this time do NO OTHER HEAVY WORK, so that your resources can focus on the injury. You should be fixed in about 2 weeks, squatting more than you hurt yourself with.

This method has the advantage of preventing scar formation in the muscle belly, since the muscle is forced to heal in the context of work and normal contraction, using the movement pattern it normally uses. The important points are 1.) perfect form with 2.) light weights that can be handled for high reps, 3.) every day for two weeks, and 4.) no other heavy work that will interfere with the system-wide processes of healing the tear.

It is also very important through the whole process of healing the injury that ice be used, during the initial phase after the injury and after the workouts. Use it 20 on/20 off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation ("swelling") while at the same time increasing beneficial blood flow through the injury. But DO NOT USE ICE MORE THAN 20 MINUTES AT A TIME. More than that can cause more damage than it repairs.

This may actually be the most useful post on this entire little forum of mine, and if you use this method exactly you can save yourself many weeks of lost training and long-term problems with muscle-belly scarring. Try it and see.
__________________

i was unknowingly using this method for all my injuries...damm...my method ish good....i tot i m a maniac to work thru pain n slowly it becomes a pleasure n no pain after tt.....

hermanchauw wrote:

Weib wrote:intensity as in load?

In the context of 4x7, intensity is defined as the effort. RPE to be exact.

It depends on how you define it. It can be the intensity of a rep, a set, or the whole session. If you train multiple times a day, it can be the overall RPE of the whole day.

how can it be 'exact' if its 'perceived'?

as a definition, its of very little use to determine the -real- effort expended regardless of how you measure it

every person's body has a different capacity of intensity it can withstand.
one can't make a general quantification and apply it to everyone.

i can do 1RM for all lifts 4x a week, then head for rugby training 4x a week in the evenings.
burnout sets in after 2 months or so. thats for me.
someone else may be able to better that, or not take it.

kacie wrote:every person's body has a different capacity of intensity it can withstand.
one can't make a general quantification and apply it to everyone.

i can do 1RM for all lifts 4x a week, then head for rugby training 4x a week in the evenings.
burnout sets in after 2 months or so. thats for me.
someone else may be able to better that, or not take it.

chiu have excellent mental strength...

galapogos wrote:

kacie wrote:every person's body has a different capacity of intensity it can withstand.
one can't make a general quantification and apply it to everyone.

i can do 1RM for all lifts 4x a week, then head for rugby training 4x a week in the evenings.
burnout sets in after 2 months or so. thats for me.
someone else may be able to better that, or not take it.

chiu have excellent mental strength...

how i wish i was that blessed.

i shall speak Mandarin to u and train ur mental strength from there

-deleted double post-

Bryan wrote:i shall speak Mandarin to u and train ur mental strength from there

hah! i will decimate you with my awesome mandarin.

super super round back.
i'm fucked!

how'd your medical go? They going to upgrade you?

they threw me back to my camp mo, asking them to take a full profile blood test (the one i did at the polyclinic wasn't a full profile one because the doctor said i don't have to, and will take too much trouble because i'm healthy), then my camp mo has to send the blood sample to the lab, then have to wait for the medical's board review again.

fuck.

Just show them the video of you doing 300, immediately upgrade liao ahahahah