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Volume Manipulation - Overtraining for Overgrowth!

"How often should I go to the gym?". This is one question that always comes up in consultation with individuals seeking improvements in size OR strength. The answer is far from simple and recommendations from strength coaches can be completely opposite depending on the philosophy of the training advisor.

One may suggest that training frequency be reduced in order to allow increased recovery and sufficient muscular adaptation following a training stimulus. Increased rest may also be planned to prevent OR avoid a training plateau (when performance no longer improves despite administration of a training stimulus). The opposing view is to increase the training frequency in order to apply a greater stimulus to the muscle and demand a greater level of adaptation. Therefore, basing a workout design solely on training volume is not optimal.

Certainly, it is important to design the program with sufficient rest and recovery intervals so that the optimal training adaptations will be obtained from the effort given in the weight room. In fact, at the end of a training session, an individual is gets weaker throughout the workout. It is the recovery period between training sessions where tissue adaptation occurs and enables the individual to return stronger and bigger for the next training session.

The training volume of each individual workout can also be manipulated to allow for greater recovery OR an increased training stimulus. A reduction in the amount of sets OR repetitions will decrease the volume in a given training session. In contrast, performing additional sets is the best manner to increase the overall training volume of a workout.

Training intensity is the final variable that can be manipulated in the training prescription. It may in fact be the most important factor in determining the neuromuscular response. As a detailed description of the adaptations to different training loads is an article in itself, let us generally consider high-intensity (>90% 1 RM) loads as most effective in training the nervous system and moderate-intensity (70-90% 1 RM) loads most effective in stimulating hypertrophy of the muscle fibres. An individual that has been lifting consistently at a single intensity most certainly would benefit by varying the load for a short-duration training phase (i.e. 3-6 weeks).

Lifters stuck at a plateau may need to consider alternative & novel program designs to elicit further gains in performance. A "novel" training routine could be followed for a short period (2-4 weeks) and would stress the neuromuscular system in a manner that it is not accustomed. This may promote adaptations in the neuromuscular system that could enhance immediate performance OR future training sessions. Each of the above variables can be manipulated within a single training program to help achieve maximal results in the gym.

I theorize that a period of overstress followed by a period of reduced training volume and frequency will result in even greater adaptations than normally occur with regular training frequencies and recovery intervals. The program is based on "tapering" strategies used by elite athletes prior to important competitions. Tapering is defined as periods of high-intensity training followed by a brief "unloading" phase. In theory this may enable complete neuromuscular adaptation to the training stimulus and allows for rest and recovery prior to competition. The basic concept of the following program design is similar to the "tapering" concept as the trainee reduces the training volume in order to allow for maximal adaptation (whether it be muscle growth OR maximal strength development).

WEEK 1
This week should be characterized by 6 full training sessions. A typical "bodybuilder" routine of a 3-day split, perhaps as legs, chest & back, and shoulders & arms would be performed. The split would be repeated twice and followed by a rest day. The intensity (weight OR load) is moderate (8-12 RM) and the volume is high. Exercises would be predominantly single-joint to isolate the particular muscles.

WEEK 2
Total training frequency is reduced by 1 session (~20%) and the training frequency of each body part is cut in half to a single session per week. Again, a typical "bodybuilder" routine is performed. The training split would be changed to 1 body part per day, for example, chest, legs, back, shoulders, and arms. The training intensity in this week would be higher (6-8 RM) for the entire program. Total weekly training volume is lower due to the reduced frequency BUT/ daily volume is greater per muscle group due to the isolated training routine.

WEEK 3
Four training days (2 total upper-body & 2 lower-body workouts). The intensity of this week should be slightly reduced from Week 2 for 1 of the 2 workouts per body split. For example, on Monday, a very intense lower-body workout (6-8 RM) may be performed, while a moderate intensity lower-body workout (10-12 RM) may be done on Thursday. Multi-joint exercises should be performed to recruit many muscle groups to compensate for the lack of isolation exercises. In fact, no direct work should be performed for the shoulders OR arms unless time permits at the end of the upper-body training day.

WEEK 4
A return to high-intensity training (6 RM) offset by the lowest frequency and volume of training over the course of the program. Three training sessions should be performed this week, in a similar split to WEEK 1. Allow for a full day of rest between each training session to provide the optimal recovery period.

This program borrows from scientific principles but also is based on several theories of recovery. It is merely a suggested training routine that is extremely safe and may prove to be extremely successful in developing strength and mass. However, slight variations in the program may prove to be more successful between individuals. For example, a lifter may respond better to different lengths for each training phase. For example, some trainees may have greater success lifting in the high-volume phase for up to 3 week before entering a reduced-volume phase.

As well, one of the attractive attributes of the program is its flexibility. It should appeal to individuals that have varying levels of life commitments. For example higher volume phases OR increased training frequencies could be scheduled during relaxed times of a student's semester and then "tapering" weeks could be planned around exams to take advantage of an increased recovery time. Businessmen may consider overtraining prior to a business trip OR vacation.

It is important to maintain a distinction between tapering and detraining. Tapering permits the optimal adaptation to a stimulus while detraining indicates a loss in performance due to the removal of a training stimulus. It is important to reduce training stress only far enough that adaptation is allowed to occur at maximal levels, and not so that the organism returns to a pre-training state due to lack of stress. It is important to determine exactly what length to time should be devoted to applying overtraining and how long should be committed to recovery emphasis. The length of the recovery period may depend on the training intensity just prior to the reduced frequency phase. As a rule, the final stage should be maximal intensity and the lowest volume.

The training program is certainly advanced in both theory and in the demands it makes of the trainee. It is not recommended that a lifter with less than 6 months lifting experience attempt this program. Certainly the first week of high-volume training at a high frequency will test the recovery system of even many advanced lifters. The program was meant to provide a variation in the training stimulus, something that is generally recommended to occur frequently in an individual's resistance training regimen. The risk of injury in this training program is minimal provided proper exercise technique is followed. In fact, a study at McMaster University where subjects trained 6 days per week for 8 straight weeks resulted in only minimal minor overuse complaints.

2 --- 6 WEEKS TO LEARNING ALL THE POWER EXERCISES (olympic lifts)
Power exercise technique is paramount. All lifts should be introduced gradually, progressing from general multi-joint movements to the "High pull". The "high pull" is the first exercise in the progression to incorporate explosiveness and it leads to performance of the "Hang clean" and the "Power clean". The final step is learning the most difficult Olympic lift, the "Power snatch". Remember that this is part II of a series and that the exercises from part I need to be mastered before moving on to the more advanced lifts.

All athletes should have their form critiqued by a certified OR knowledgeable instructor, otherwise, omit them from training until "hands-on" instruction is made available. Olympic lifts should be restricted to athletes with several months of resistance training experience.

Training prescription :

: 3 sets of 3-6 repetitions.
: discontinue the set when the technique breaks down, as every repetition must be performed correctly
: each repetition must be done explosively because the goal is to train the body to move explosively

WEEK 4 --- Learning to clean

Hang clean

Hold bar at arms length (at thigh level) with an overhand grip and hands spaced shoulder-width apart. Begin the movement by bending the knees slightly to dip down. Extend at the ankles and lift the heels to accelerate bar. Extend at the knee joint and then at the hip joint to drive the hips forward. Now begin to use the shoulders and trapezius muscles to pull (shrug) the bar up until even with chest. Continue to pull up and simultaneously perform a half-squat. Rotate the elbows underneath the bar as quickly as possible and fall under bar. Catch the bar at shoulder level with wrists extended (bent back) to hold the bar across the shoulders.

WEEK 5 --- Adding power to the clean

Power clean

The weight begins on the floor. Squat behind bar and maintain flat back by pulling shoulder blades together and holding chest up and out. Focus eyes ahead and inhale. Stand with feet shoulder-width apart and take an overhand "cleaning" grip on the bar.

Begin by deadlifting the weight to thigh level by extending at the knees and moving the hips forward. Keep the back in a neutral position.

Thrust the hips forward and continue to pull the bar up to waist level.

Keep the torso erect and the bar as close to the body as possible. Explosively pull the bar up and explosively extend at the hip, knee, and ankle joints (similar to "jumping action"; this constitutes the TRIPLE EXTENSION). At the top of the movement shrug the shoulders and exhale, then flex the arms and pull the bar up to nipple level. Keep the elbows out and up.

Rotate the elbows under the bar, hyperextend the wrists, and point elbows forward. The bar should be placed across the front deltoids. Flex the hip and knees to absorb weight.

Slowly lower to thighs, flex hip and knees, squat and lower bar to floor while inhaling.

WEEK 6 --- The ultimate exercise: The "power snatch"
Power snatch

In one continuous movement, the lifter will raise the bar over their head with the arms fully extended and the knees slightly flexed.

The weight begins on the floor. Squat behind bar and maintain flat back by pulling shoulder blades together and holding chest up and out. Focus eyes ahead and inhale. Stand with feet shoulder-width apart and take an overhand grip on the bar.

Determining the width of the "snatch" grip:
Stand with right arm out to side. Measure from finger tips on right hand across to the left shoulder. This is the width of the "snatch" grip.

Begin by deadlifting the weight to thigh level by extending at the knees and moving the hips forward. Keep the back in a neutral position.

The knees and thighs move forward under the bar, the hips thrust forward and the knees re-flex and re-position under the bar. The heels remain in contact with the floor and the back remains flat. The elbows should extend out to the sides and the bar should remain close to the body.

Quickly extend the hips, knees, and ankles (TRIPLE EXTENSION). Keep the bar very close to the body and point the elbows out to the sides. Rapidly shrug the shoulders and pull the bar (with arms) as high as possible.

Pull the body under the bar by rotating arms and hands around under the bar. Flex the hips and knees into a quarter-squat and keep the feet in contact with floor and keep the toes pointed slightly out. Extend the elbows quickly to push bar up as body moves down and under the bar.

Catch the bar overhead with elbows fully extended, torso erect, knees flexed, feet flat, and the bar slightly behind the head. Stand up to fully erect position and exhale

Slowly lower the bar to the shoulders, then the thighs, and then squat to the floor. Re-position for the next repetition if applicable.


Craig S. Ballantyne, B.Kin, CSCS
McMaster University - Strength and Conditioning Coach
CB ATHLETIC CONSULTING -- "Champion Builder"
(905) 528-3680
cbathletic@hotmail.com