Today people think that overtraining is training every 3 days and this is incorrect. If you are still sore 72 hours after your previous workout you are not eating enough, getting enough nutrients or vitamins and minerals to your muscle. Training the next day after with less intensity can solve that because when you workout sore blood, lactic acid and other substances go to the muscle and the next day you are ready to train the same muscle again because it is healed. So while some guys hold off training for 5 days to a week, you could have trained 6 consecutive days. Say that someone is holding you underwater, metaphorically speaking, and you try to come up, but you can't. It's the same with your testosterone levels when you train six days in a row. Then if the person lets you go you would come as fast as you can for air, wouldn't you? Same with your testosterone levels, if you were to stop training for two days, they would increase and would be higher than they were the week before. More testosterone, more muscle. Training sessions should only last 35-45 minutes because testosterone levels decrease by up to 80%. Test levels go to normal 2 hours after anaerobic exercise. By the 45-minute mark, insulin starts to increase and insulin produces fat. I have a program that can put 4 pounds of muscle on in only ten days. It goes as follows:
| DAY 1,3,5,7,9: Workout 1 30 mins 2-3 min rest |
Thighs 4-12 reps add weight on every set. 5 sets of squats 5 sets of lunges |
| Workout 2 | Calves10-15 reps |
| 30 mins | 5 sets of standing heel raises |
| 2-3 min rest | 5 sets of standing calf raises |
| Workout 3 | Chest 6-8 reps |
| 30 mins | 5 sets of bench press |
| 2-3 min rest | 5 sets of incline dumbbell press |
| Workout 4 | ABS 10-15 reps |
| 30 mins | 5 sets of crunches |
| 2-3 min rest | 5 sets of hanging leg raises |
| Workout 5 | Triceps 4-10 reps |
| 30 mins | 5 sets of extensions |
| 2-3 min rest | 5 sets of french curls |
Workout every 2 hours
Diet: high protein, high carbs, medium fat
minimum 6,000 calories- Target is 7,000 calories
Take 2 hour breaks between each workout
You have the idea on time, breaks and sets so I'm going to keep this one brief.
| DAY 2,4,6,8,10: Workout 1 |
Back barbell rows weighted chins |
| Workout 2 | Calves seated heel raises donkey raises |
| Workout 3 | Deltoids military shrugs |
| Workout 4 | ABS roman chair Sit-ups |
| Workout 5 | Biceps e-z bar curls barbell curls |
After completing this grueling ten days, the next week relax and workout probably only 3 times that week and if you desire start over again.
Daniel Martin