German Volume Training

[one man gang]

Just wanted to get some feedback on this one folks, as I decided that with the traditional "volume" approach that I have always used I might be overtraining some of the smaller muscle groups (bi's, tri's, shoulders), so I've been trying the 10x10 approach with short rest intervals (30--45 seconds max between sets) and limiting my workouts from start to finish to one hour, before the cortisol starts to kick in. I actually like this approach, as keeping the workouts down to under allows me to keep my "focus" during the entire workout. What I have noticed, however, is that I can get a lot more done using the 10x10 approach (20 sets per bodypart is a cinch with the short rest periods) so actually while I'm working out less as far as total time in concerned, I'm doing a hell of a lot more total sets per bodypart. Which leads me to my question, which of the two factors (total time working out/total amount of sets done per workout) is what really leads to overtraining??????????????????????? If you believe the cortisol kicking in at the hour mark arguement, total time would seem to be the answer, but being able to 20 total sets for bi's, for example, even if I can get them in under an hour, seems to be a hell of a lot of work, even if it does go by fast. Looking foward to hear your opinions, O.M.G.

 

[casualbb]

People make too big a deal out of cortisol. 1 hour is a myth, the cortisol response is really dependent on your personal conditioning vs. the length and intensity of the workout. Experienced lifters can do much more volume for a longer period because of adaptation.

Overtraining is also typically poorly understood. True overtraining is a systemic phenomenon. It usually only happens to athletes who do an EXTREME amount of both weights and cardio and results in depressed immune system and general malaise. What we usually mean when we say "overtraining" is just plain old fatigue. WHen a muscle group is worked, it gets fatigued. The nerve-muscle link needs to be recharged before it can operate at maximal capacity again. Some things that will cause or affect fatigue:
-amount of volume
-length of rest period (shorter = more fatigue)
-failure training (more failure = more fatigue)
-use of steroids (they increase work capacity)

 

[crew9]

http://www.elitefitness.com/forum/showthread.php?t=341154

 

[one man gang]

Thanks for the link Crew 9, very informative. O.M.G.