Feeling Overtrained - Deloading Advice

[Tadow]

Hey all.

I've been on a training split for the last 4 months that has really given me great results. I know most here won't approve but here's the split I've been on:

5 day rotation, 4 on 1 off then repeat:

Day 1
Chest
Day 2
Arms
Day 3
Legs/Shoulders
Day 4
Back
Day 5
Off

Cardio 4 days a week, 40 mins per session

Abs Monday/Wednesday/Friday

As far as volume per workout - I'm only hitting about 12 sets per major muscle group, and 9 per small muscle group.

I've been on a cut the entire time, making good progress losing weight and gaining strength at the same time (I'm actually stronger now then I ever have been - which isn't much compared to most of you guys lol).

Until the last 2 weeks - last week was the first time that I didn't get stronger on both chest and back. This week on chest day I actually performed worse than last week. I'm having trouble getting mentally "up" for my sets and workouts, and this week I've slept a lot more than any time I can recently remember.

So I'm feeling that overtraining might be setting in. What do you guys think I should do to deload? I want to keep my cut going... should I take an entire week off? Do only cardio for a week?

I've had a lot of trouble in the past with keeping myself in check as far as overtraining - so any informed advice is appreciated.

 

[Redshoteye]

Yes its time for you to deload. My recommendation is to lift Mon-Wed-Fri of that week with 20% intensity of your normal workout... that way you will still get your blood moving. Do this for about 20-30 minutes then do a light paced cardio only on those days. The key here is focusing on your diet for the week: eat extra clean and keep the protein high.

 

[psychedout]

Yes its time for you to deload. My recommendation is to lift Mon-Wed-Fri of that week with 20% intensity of your normal workout... that way you will still get your blood moving. Do this for about 20-30 minutes then do a light paced cardio only on those days. The key here is focusing on your diet for the week: eat extra clean and keep the protein high.

Actually sounds like a pretty good piece of advice to me. Also, once you return training, you might want to look at a different kind of training. Training each bodypart once per week just doesn't cut it.

 

[Tadow]

Thanks for the advice guys - That's what I'll plan to do for this workout cycle.

Actually sounds like a pretty good piece of advice to me. Also, once you return training, you might want to look at a different kind of training. Training each bodypart once per week just doesn't cut it.

Actually part of what I like about this current training split is that I hit each body part about 1.5 times per week based on the fact that it's a 5 day rotation as opposed to a 7 day rotation. I actually am strongly considering starting a 5X5 when I've finished cutting. On that note - it is tough to move to a completely different plan when the one you are on has been working well.

 

[musketeer]

I must admit I dont like your split! I would prefer this:

Day

1 - Delts & Arms
2 - Legs
3 - Chest
4 - Back
5 - off/ repeat

 

[Tadow]

I must admit I dont like your split! I would prefer this:

Day

1 - Delts & Arms
2 - Legs
3 - Chest
4 - Back
5 - off/ repeat

I actually like that split alot... would you hit traps on shoulder day with that or back? I'm thinking with Back based on the number of sets I'd already be doing on delts/arms day.

 

[musketeer]

NO need to do direct trap work - I think:

Shoulder day: Push press, cleans cheat laterals (that's a trap pounding!)

Back day: Deadlifts, bent rows...

VERY occasionally I work in a few sets of dumbell shrugs on either day if I have lots of energy.

 

[Tadow]

For back these have been my excercises:

Weighted Wide Grip Pull Ups
Bent Over Barbell Rows
Wide Grip Seated Rows
Bent Over Dumbell Rows

I have been hesitant to do deads because of knee issues (ACL/MCL reconstruction). I recently got back to doing full ATF squats. It's probably more of a mental issue than anything and I should stop being a bitch about it.

Anyways - which of those excercises would you replace with deads?

 

[Guinness5.0]

.

Anyways - which of those excercises would you replace with deads?

Lose the seated rows and db rows and become a bloody shinned pull monkey.

i can't resist- build up your work capacity so you can train your body right! Drop the one-day-a-week flex magazine split!

Ok I feel better now.

 

[rbtrout]

Right on guinness! Lose the seated rows and db rows and grow some traps by doing deads. I used to do 6-8 sets of power shrugs. Since I started doing deads, my traps have developed quite nicely and I don't do shrugs, at all.

 

[Tadow]

My traps are actually pretty well developed - although I've hit them using barbell and dunbell shrugs on shoulder day. My only worry was losing the strength that I have developed in them due to not doing direct work.

Also - I really didn't want to turn this thread into a debate over bodypart splits vs. programs like the 5X5. What I've been doing has worked very well for me so far.

Unfortunately, I think I've only gotten one response with suggestions for what I really need - how to deload!!!

 

[Guinness5.0]

Just as a semi-educated suggestion, take the sam weights you used last week/rotation and use 'em with 40% less sets and reps. In the 5x5 deload you take the weights you set records with at 5x5, then use 'em for 3x3 for the deload week. i suppose that would serve to deload for other set/rep schemes also.

And my above post was meant to be funny. Didn't mean to step on toes

EDIT: you mentioned a concern over losing strength in your traps, but I PROMISE if you haven't done dl's before you WILL see growth/strength like never before. I do NO shrugging whatsoever, only deads and variants and my back in general and traps in particular are my most prominent muscles for sure. Also, standing overhead press is great for traps.

 

[H_T_]

try going every other day.

 

[Tadow]

Yeah so - I go to take the weekend real light, cardio and abs only. End up getting sick the whole weekend and still feel like shit as of today. Haven't lifted since Thursday of last week. Sucks especially because I'm VERY rarely ill.

Guess my body knew what was coming. I'm thinking of taking the next few weeks to find out what my weights should be in the big lifts for 5X5 and 1x5, and starting up Madcow's 5X5 thereafter.

One question though - one of the things that Madcow lists about the 5X5 is that it may not be the best plan for people that are looking to cut. Would you guys suggest running the 5X5 on a cut? I really need to cut for another few months, but since I'm looking to rearrange my training plan as is, the 5X5 looks interesting. Do you guys think it's a good idea? Or would you wait until the cutting phase was complete to run the 5X5?

 

[Guinness5.0]

IMHO you can use damn near any training program to cut. It comes down to diet. I still think 5x5 would be an excellent choice b/c you'll get stronger and increase your capacity for work while running it.

Just don't go nuts with dropping cals or crazy amounts of cardio, but that advice would apply to anyone who's cutting. FWIW I'm cutting right now and my training is heavy and brutal- I'm actually using a bit tougher spin on the dual factor 5x5. Remember, it's all in the diet.