| Training Discussion Ask workout questions or share your knowledge. |
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04-28-2008, 07:14 PM
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#1 (permalink)
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Better Than Ninja
Join Date: May 2004
Location: Rhode Island
Posts: 5,195
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5x5 - CNS Burnout?
I posted this in the timed density thread, but think it should probably be out on its own (as no one has responded where it's currently buried)...
in doing a 5x5 routine 3 days a week... ex:
Workout A
Front Squat 5x5
Bent DB Row 5x5
Shoulder Press 5x5
Workout B
Deadlift 5x5
Flat Bench 5x5
Pullups 5x5
with no accessory work or anything, do you run the risk of burning out your CNS from overworking yourself (assuming you alternate between A and B for a total of three workouts per week, say MWF)?
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04-28-2008, 07:21 PM
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#2 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,360
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depends how heavy you're going.
i don't like 5x5 across the board. But, the chances are that you're not going to burn out doing that if you're eating and deloading. People quickly label everything as overtraining, when in reality, it's not close.
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04-28-2008, 07:30 PM
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#3 (permalink)
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Senior Member
Join Date: Jul 2004
Location: MECHANICSBURG, PA
Posts: 2,487
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Your 20 something and don't do manual labor for a living, just lift.
__________________
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04-28-2008, 07:54 PM
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#4 (permalink)
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Better Than Ninja
Join Date: May 2004
Location: Rhode Island
Posts: 5,195
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Quote:
Originally Posted by Bill2380
Your 20 something and don't do manual labor for a living, just lift.
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haha thanks Bill. I think I needed that good kick in the ass. I feel like the more I know, the less effective I've become at lifting because I can never just pick a simple routine and go for it anymore. I over analyze the whole thing.
Anyone here try Maximum Strength by Eric Cressey? |
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04-28-2008, 07:59 PM
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#5 (permalink)
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Powerlifting
Join Date: Jun 2005
Posts: 5,200
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overtraining is one of those things that most peope worried about, shouldn't be.
working out 3x per week with non 1rm attemps and such, wouldnt even worry about it.
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04-28-2008, 08:36 PM
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#6 (permalink)
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Better Than Ninja
Join Date: May 2004
Location: Rhode Island
Posts: 5,195
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Quote:
Originally Posted by Alcoholiday
depends how heavy you're going.
i don't like 5x5 across the board. But, the chances are that you're not going to burn out doing that if you're eating and deloading. People quickly label everything as overtraining, when in reality, it's not close.
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deloading... umm... I think I need to do some reading! |
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04-28-2008, 10:12 PM
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#7 (permalink)
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Banned for being too cool
Join Date: May 2006
Posts: 7,360
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Quote:
Originally Posted by shark
deloading... umm... I think I need to do some reading!
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back off weeks |
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04-29-2008, 06:16 AM
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#8 (permalink)
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Getting Younger
Join Date: Jan 2008
Location: Halifax, NS
Posts: 107
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The program you're referring to is a beginner program. Beginners can get 2-3 months out of the program before deloading without overtraining. That's because beginners haven't learned to tap into their full strength yet so they can't overtrain. An older beginner may have recovery issues but not if they use a reasonable progression.
In your case, just do it.
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04-30-2008, 06:34 PM
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#9 (permalink)
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GU '12
Join Date: Aug 2004
Location: N.J.
Posts: 3,970
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Quote:
Originally Posted by shark
Anyone here try Maximum Strength by Eric Cressey?
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Seeing as it doesn't come out for a few more weeks, no 
It's on order though and I'll be putting it to use over the summer |
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04-30-2008, 08:00 PM
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#10 (permalink)
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Better Than Ninja
Join Date: May 2004
Location: Rhode Island
Posts: 5,195
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Quote:
Originally Posted by Kevin T.
Seeing as it doesn't come out for a few more weeks, no
It's on order though and I'll be putting it to use over the summer |
can you tell i'm definately up on my fitness reading? |
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05-01-2008, 10:00 AM
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#11 (permalink)
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Dispenser of Knowledge
Join Date: Jul 2006
Location: Modesto, California
Posts: 954
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Quote:
Originally Posted by shark
in doing a 5x5 routine 3 days a week... ex:
Workout A
Front Squat 5x5
Bent DB Row 5x5
Shoulder Press 5x5
Workout B
Deadlift 5x5
Flat Bench 5x5
Pullups 5x5
with no accessory work or anything, do you run the risk of burning out your CNS from overworking yourself (assuming you alternate between A and B for a total of three workouts per week, say MWF)?
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The only way you will reach CNS burn out on that program is if your eating like a 12 year old girl and snorting a lot of meth not sleeping for days on end.
__________________
Never underestimate the predictability of stupidity.
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05-02-2008, 06:36 PM
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#12 (permalink)
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Member
Join Date: Apr 2004
Location: Wyoming
Posts: 52
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Personally, I know that I couldn't handle a 5x5 with deadlifts at that frequency. If it works for you thats great, but I would keep track in your logs to see if you need to change it up, personally I would keep one of the lifts in A and B at 3X10 for a while and rotate. Myself, I keep the heavy deads to once every 10 days, and substitute heavy squats on the rest since that is what I can handle. You'll probably have to see what works for you.
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05-03-2008, 09:16 AM
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#13 (permalink)
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Member
Join Date: Apr 2007
Posts: 44
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Quote:
Originally Posted by shark
can you tell i'm definately up on my fitness reading?
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I received my copy of "Maximum Strength" yesterday, so others who preordered through Amazon should be expecting them soon.
Skimmed over it quickly last night. Goes through foam rolling and dynamic warmup then into the strength programs with "Foundation," "Build," and "Growth" Phases. I have three weeks left on my current program, then I'm on to this for 16 weeks.
One side note: Eric had his game face on for the exercise demos. Looked very serious. On the picture of the scapular wall slide, I thought someone actually had him at gunpoint. |
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