Planned Overtraining - Twice A Day, Twice A Week Specialization

Planned Overtraining For Maximum Supercompensation

Planned overtraining is designed to take advantage of the supercompensation effect which takes place in the acute recovery period following a training session.

By strategically increasing the workload placed upon the body, while concurrently preventing it from fully recovering, the body begins to anticipate the increased demand and understands that it must work extra hard to keep up. Then, by strategically reducing the workload at just the right time, the supercompensation effect is maximized.

The workload must be increased for long enough to allow the supercompensation effect to be maximized, but not so long that the body cannot overcome the demand being placed on it.

Planned Overtraining Principles

NUMBER 1. LIFTING HEAVY COMES FIRST! This applies regardless of the priority (hypertrophy, strength, performance). From there, the parameters differ depending on the goal.

Training for HYPERTROPHY:

FIRST WORKOUT – Heavy weights (above 80%), low reps (ex. 4-6), compound movements

SECOND WORKOUT – Light weights (below 80%), high reps (ex. 12-15), isolation movements

*Sets and reps should be inversely proportionate with twice a week, twice daily hypertrophy workouts. The sets should be reduced from the first to the last workout to account for the increased repetitions.

Training for STRENGTH:

FIRST WORKOUT – *A1) Fast eccentric, B1) Low reps (1-3), C1) Strength protocol

SECOND WORKOUT – *A2) Slow eccentric, B2) High reps (up to 8), C2) Enhanced eccentric training

*A1 + A2) Reps remain constant for first and second training session

Training for PERFORMANCE:

FIRST WORKOUT – Primary lift/exercise

SECOND WORKOUT – Assistance work

Training twice a day is very demanding on the body and therefore at least two days between twice daily sessions should be given. Accessory work can be performed on the days in between the twice daily sessions.

An example of a twice a day, twice a week training arm specialization would have the rest of the body (primarily legs only) trained the day after an arm day, with a significantly lower than normal amount of volume.

Because of the concentrated workload, the length of time spent following a planned overtraining method should be limited to two weeks at a time. Training a bodypart twice a day, twice a week can quickly become counterproductive if the body doesn’t have the opportunity to recover from the elevated workload.

At the end of a two week, twice a day, twice a week cycle continue training the same bodypart/exercise twice a week for at least one week but cut out the second workout of each day. This should result in significant progress due to the massive alteration in volume.

One thing to remember when specializing any bodypart is to reduce the volume for all other bodyparts by roughly 50% (anywhere between 40% and 60% is fine) to prevent completely overworking the body. One of the biggest mistakes that can be made is to continue training the rest of the body with the same amount of volume and intensity.

An example of a hypertrophy planned overtraining arm specialization cycle, adhering to the principles outlined above, looks like this:

WEEK 1&2

Day 1

First Workout – Compound Movements

A1 – Close-Grip Chin-Up (weighted if possible), 4-5 sets X 6-8 reps, 2 min rest (the 6 by 4 method would also be applicable here for fast twitch dominant muscles/individuals)

A2 – Close-Grip Bench Press, 4-5 sets X 6-8 reps 2 min rest (the 6 by 4 method would also be applicable here for fast twitch dominant muscles/individuals)

B1 – Hammer Curl, 3-4 sets X 8-10 reps, 1 ½ min rest (the 5 by 5 method would also be applicable here for fast twitch dominant muscles/individuals)

B2 – Seated Rack Lockouts, 3-4 sets X 8-10 reps 1 ½ min rest (the 5 by 5method would also be applicable here for fast twitch dominant muscles/individuals)

Second Workout – Isolation Movements

A1 – Alternating Dumbell Curl, 3-4 sets X 8-10 reps, 1 ½ min rest (or 4 by 6-8 for fast twitch dominant muscles/individuals)

A2 – Decline Triceps Extension, 3-4 sets X 8-10 reps 1 ½ min rest (or 4 by 6-8 for fast twitch dominant muscles/individuals)

B1 – Preacher Curl, 2-3 sets X 10-12 reps, 1 ¼ min rest (or 3 by 8-10 for fast twitch dominant muscles/individuals)

B2 – Two-Arm Overhead Dumbell Extension, 2-3 sets X 10-12 reps 1 ¼ min rest (or 3 by 8-10 for fast twitch dominant muscles/individuals)

Day 2

First Workout – Cables and Machines

A1 – Machine Curl, 4-5 sets X 10-12 reps, 1 min rest

A2 – V-Bar Pressdown, 4-5 sets X 10-12 reps 1 min rest

B1 – Reverse Cable Curl, 3-4 sets X 12-15 reps, ¾ min rest

B2 – Rope Overhead Triceps Extension, 3-4 sets X 12-15 reps ¾ min rest

Second Workout – Tri-Sets

A1 – Barbell Curl, 3 sets X 6-8 reps, ¼ min rest

A2 – Incline Curl, 3 sets X 10-12 reps ¼ min rest

A3 – Spider Curl, 3 sets X 15-20 reps 2 min rest

B1 – Dips, 3 sets X 6-8 reps, ¼ min rest

B2 – Lying Triceps Extension w/Cable, 3 sets X 10-12 reps ¼ min rest

B3 – Reverse Grip Pressdown, 3 sets X 15-20 reps 2 min rest

WEEK 3

Day 1

A1 – Close-Grip Chin-Up, 3 sets X 6-8 reps, 2 min rest (or 3 sets of 2-4 reps for fast twitch dominant muscles/individuals)

A2 – Close-Grip Bench Press, 3 sets X 6-8 reps 2 min rest (or 3 sets of 2-4 reps for fast twitch dominant muscles/individuals)

B1 – Hammer Curl, 2 sets X 8-10 reps, 1 ½ min rest (or 2 sets of 5 reps for fast twitch dominant muscles/individuals)

B2 – Seated Rack Lockouts, 2 sets X 8-10 reps 1 ½ min rest (or 2 sets of 5 reps for fast twitch dominant muscles/individuals)

Day 2

A1 – Alternating Dumbell Curl, 3 sets X 10-12 reps, 1 min rest (or 3 sets of 6-8 reps for fast twitch dominant muscles/individuals)

A2 – Decline Triceps Extension, 3 sets X 10-12 reps 1 min rest (or 3 sets of 6-8 reps for fast twitch dominant muscles/individuals)

B1 –Preacher Curl, 2 sets X 12-15 reps, ¾ min rest (or 2 sets of 8-10 reps for fast twitch dominant muscles/individuals)

B2 – Two-Arm Overhead Dumbell Extension, 2 sets X 12-15 reps ¾ min rest (or 2 sets of 8-10 reps for fast twitch dominant muscles/individuals)

The example above is simply a blueprint of a hypertrophy cycle for the arms. You can replace the exercises, as well as change the bodypart to one more specific to you, but if you do be sure to pair agonist/antagonists together (quads with hams, chest with back) if your goal is hypertrophy.

Training for strength requires less variety in exercise selection than that provided in the example above. If strength is the ultimate goal, the same exercises can be used, or similar variations of them, in each of the twice daily, twice weekly workouts, as long as the loading parameters are adjusted in accordance to the principles outlined above.

The options at the end of a 3 week cycle (twice a day, twice a week for two weeks, then once a day, twice a week for one week) are to go back to a traditional routine, or begin another specialization cycle for the same bodypart/exercise, or just do something completely different.

If you have any questions about planned overtraining or specialization, feel free to contact me at ben@paramounttraining.ca. I'm available for online consulting and personalized program design, as well as one on one training if you are located in the Greater Toronto Area (GTA).