HOW TO AVOID
                  OVER TRAINING
                       WITHOUT
                         DRUGS:


Never perform more than 4-12 TOTAL
work sets per workout. Yes, this is far
less than performing the bodybuilders’
suggested 12-24 sets per muscle
group! Unless you are in a contest to
see how many sets are possible per
workout, then your focus should be to
spark the muscle into growth and then
go home.

• Never follow a program out of a
popular bodybuilding magazine
– unless you are on steroids. Chest
on Monday, Back on Tuesday, Legs on
Wednesday, and so forth. I question
the workout intensity and recovery
ability if anyone can make weekly gains
from this conventional approach -that
clearly reflects a blatant acceptance of
tradition without any thought applied.

• Never train continuously for longer
than 12 weeks. Hardgainers will
actually benefit from taking a half week
off every sixth week of hard training to
allow their muscular, neural, hormonal
and immune system to FULLY
recharge. Try this one tip and watch
your strength go through the roof!

• Following 3 sets of 10, 3 sets of 12, 3
sets of 8 – any program that begins with
3 sets of whatever was clearly copied
from someone else and, again, clearly
reflects the historical mistake of copying
tradition without any thought applied.
Doing 3 sets of whatever for each
exercise in the workout is a surefire way
of over training.

• Never train more than two days in a
row. I question anybody’s recovery
ability to train more than two days in a
row. It typically takes up to 24 hours to
fully replenish your glycogen reserves
so by taking a day off every two days
you are allowing your energy reserves
to be replenished and optimized.