Q: I have about 15 years of lifting experience, and I’m also a certified personal trainer. I’ve worked out with high intensity for all of my years, but I’ve never done the type of training I’m now using with your routines. I’m currently at week 3 in the 3D Power Pyramid [from the Freak-Physique e-book]. Great gains so far! I run each routine for six weeks, and once I finish the Power Pyramid, I want to move to The Ultimate Power-Density Mass Workout. I love each program so far, and I push myself each and every workout. Is it okay if I go from workout to workout, or should I do something less intense between them? So far, I don’t feel overtrained. What’s your advice?
A: Thanks for the question and your confidence in our programs. First realize that overtraining is cumulative, so we suggest that you use the first week of each new program as a break-in period…
For example, after you finish the Power Pyramid Program you’re on now, move into the Power-Density Mass Workout, but don’t go to all-out failure on any exercise. Use that first week to allow your muscle-glycogen stores to fully replenish, your nervous system to heal, and to figure out your work weights for the second week when you’ll start pushing hard again for more great gains.
Log the poundage you think you can use for the required rep ranges listed in the new routine based on your back-off work weights. Simple, and you’ll be rarin’ to go the following week after holding back, ready to make mass increases right out of the blocks!
If you don’t pull back every four to six weeks, you’ll eventually crash. And it’s very hard to recover once you go over the overtraining edge. Even if you feel good and have made great gains at the end of five weeks with a program, force yourself to back off for at least a few workouts. And watch as that downshift week packs new mass on your physique!
Till next time, train hard—and smart—for BIG results.
—Steve Holman and Jonathan Lawson
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