I'm just a rec.BB turned PL trained my ass off for years tryed almost every traning progam out there!HIT dogcrap X reps, prillo, hatfiled, coker, darden, jones,10 by 10,you name I tryed it,progressive overload system , the soviets stoped doing it 40 years ago,dead end,how came football players do 2 and 3 a day work outs in camp?the westside boys have it figgered out!organization of traing,regulation of traning, volume,conjugate method,max effort,dynamic!!Louie Simmons has be in powerlifting 40 plus years and opened up a whole new world to me!! I'm stronger than I've ever been and I'm a lame when it comes to powerlifting! soon not to be!!!gained more in last 2 years than all of my BBexp.I just hit 500 for a double in the low box SQ. no gear not even a belt, I thought that only the blessed and juiced could do those kind of things, I know now smart training and technique are the shit!!!my point is you want to be the best! train like the best!check out westside barbell columbus OH I'm not a member of westside YET!!!its a privete club you have to be invited,someday!!!!dont mean to step on any bodies toes just stating my exp.52 and stronger every day!!!WORKHARD STAY STRONG FRANKANATOR:headbang:FAILING TO PLAN IS PLANNING TO FAIL!!!
I am far from advanced but I know that with 1 exercise per muscle group and 5 sets (training 3 on 1 off). I would make about a 1+ rep gain per week.
I have since only changed my number of sets from 5 sets to 3 sets and am now making +2 rep gain per week
Everyone responds differently as thereis not one size fits all program as you must find what works for you depending on a plethera of variables.
WOW overtraining ? have you read westside book of methods?it tells you how to avoid that! I've done every kind of progame out there always was allways overtrained? I'm no pro but most people who know me think i'm a juicer, I just think most folks whould do better with new knollege, at 52 I'm getting stronger everyday I put 18 hard years in BB(all natt) and was not very strong, looked good 5'7 220 12 %been down to 8% 200 but if I'm not going on stage in a speedo whats it matter? I think strenght is where its at !!! !westside has 13 men who total 2500 4 over 2700 2 over 2800!!! hell there are woman who sq. 700 800 # beca sawson sq. 900 plus all trained at westside!! I'm not saying you cant make good gains in HIT!!! it didnt work for me!!I just take a week off when my numbers drop and I'm kool about every 8 to 10 weeks seems to be just fine! maybe I'm in the wrong form for strengh training dont mean to piss off the bodybuilders!!there are a lot of asome dudes here at this website and they know what to do to be big !!!!I'm just lookin for power POWER POWER!!!not trying to butt heads with you but maybe you dont have all the facts on westside!!!!my# are 500 SQ 350 bench 520 deads not very strong yet !! but just started PL 2 years ago!! all raw no gear!!so please dont get down on me cause I'm in love with westsides ways for me its the SHIT!!!!!FAILING TO PLAN IS PLANNING TO FAIL!!WORK HARD STAY STRONG!!!! FRANKANATOR
Dorian Yates trains with very little volume and seemed to work for him. I just started training with less volume and 1 more day of rest between routines about 2 months ago and I am making better progress.
If your a beginner you gain no matter how much your train but once your an advanced lifter there is not only more strain on your muscles but your CNS too. If takes time to recover and I think most people do not rest enough.