heavy weight and overtraining!

[mass rookie]

what should the weight be around for a 170lb person to bench whether flat or incline ? is there a way to answer this ? because if its over 180lbs what should my reps be ? I normally do 5x5 (for bulking) but I always read HEAVY weight and fewer reps. I want to make sure Im not overtraining? so 5x5 or something else for bulking? im 170lbs and looking to put on raw mass. doing good with Sonis 9 bulking meal plan body is gaining 2-3lbs a week. start my test/eq/dbol cycle soon trying to put on mass from food first. so exactly what is heavy weight for 170lb person to bench just curious to know! rook.

 

[mass rookie]

arnold says low reps 6-8 range. 14-16 sets per major body part. so you would have to do 14x6. I have never trained that way seems like alot of sets to build mass. pg.170 of new ency of modern bodybuilding! what would the rest time be in between sets of 14 ?

 

[wrestler]

I would listen to arnold. I think he knows his stuff. I always do a minumum of 15 sets per muscle group. Only do one muscle group per day though. You only need to do each group once a week if you kill it with 15 sets. I do 23 for back.

 

[3Wheels]

I think if you are a BBer and training one body part a day it is difficult to overtrain, training hard is not overtraining.

Lifting close to your max or lifting heavy will not cause overtraining unless you also drastically increase training volumes. The signs of overtraining; increased resting pulse, insomnia, night sweats are of course possible sides of a cycle but when overtrained you will generally also get weaker and lose the will to train.

Also it is a good thing to overreach, almost touch on overtraining, once in a while as you will super compensate. But you must ensure this is not the norm and you return to sustainable poundage and volume. Just my $0.02.

 

[derbyhound]

I would listen to arnold. I think he knows his stuff. I always do a minumum of 15 sets per muscle group. Only do one muscle group per day though. You only need to do each group once a week if you kill it with 15 sets. I do 23 for back.

Arnold does know his stuff, but he also was blessed with some damn good genetics. What worked for him doesn't always work for others. In his Encyclopedia he has some freakishly long high volume workouts that would put the average person in their grave. 23 sets for back seems a little extreme, but what works for you probably wouldn't work for me.