-2

Suppose one trains like this:

Midday Workout Sunday, 21 May 2023 at 13:52

Boxing Class Set 1: 45:00

S&C Class Set 1: 45:00

Random Crazy Dumbbell Medley Set 1: 0 kg × 58

Incline Bench Press (Dumbbell) Set 1: 32 kg × 8 Set 2: 32 kg × 8 Set 3: 36 kg × 8

Bench Press (Barbell) Set 1: 60 kg × 8 Set 2: 70 kg × 5

Squat (Barbell) Set 1: 60 kg × 3 Set 2: 65 kg × 3 Set 3: 67.5 kg × 3

Back Extension Set 1: +10 kg × 8

Bench Press (Barbell) Set 1: 75 kg × 3

Standing Calf Raise (Barbell) Set 1: 25 kg × 3 Set 2: 35 kg × 8 Set 3: 40 kg × 8

Standing Calf Raise (Bodyweight) Set 1: 8 reps

Squat (Barbell) Set 1: 70 kg × 3

Bench Press (Barbell) Set 1: 77.5 kg × 3 @ 10 Set 2: 80 kg × 1 @ 10 Set 3: 80 kg × 1 @ 10

Seated Row (Cable) Set 1: 20 kg × 10 Set 2: 30 kg × 12 Set 3: 35 kg × 12 Set 4: 40 kg × 12 Set 5: 45 kg × 12

Shoulder Press (Machine) Set 1: 15 kg × 10

Pull Up Set 1: 6 reps

Sauna Set 1: 16:00 Set 2: 20:00

Ice Shower Set 1: 3:00

Deadlift (Barbell) Set 1: 85 kg × 8 Set 2: 95 kg × 3 Set 3: 95 kg × 3 Set 4: 105 kg × 2 Set 5: 105 kg × 2

Pull Up Set 1: 5 reps

Bench Press (Barbell) Set 1: 80 kg × 1 @ 10 Set 2: 80 kg × 1 @ 9.5 Set 3: 80 kg × 1 @ 10

Squat (Barbell) Set 1: 70 kg × 3 Set 2: 72.5 kg × 3

——

What negative effects if any might there be of training to this level of extensiveness and intensity?

2
  • 1
    Probably not being able to sustain it for so long
    – Babu
    May 21, 2023 at 22:38
  • Well suppose it broke several personal records. May 22, 2023 at 10:49

1 Answer 1

5

The muscle is a neuromuscular unit. Working out completely exhausted typically does not end up being that effective anymore because the precision and ability in recruiting motor units as well as the inter- and intramuscular coordination breaks down.

Because of this, your max output will be lower than usual, the risk of injuries is heightened and you will probably need a lot more rest time between sessions than the usual few days because of more microinjuries. You might get away with it at a very young age but it's not a smart way to train.

That being said, if you write something like that, please use percentage of one rep max. Absolute values are completely useless.

Any good S&C coach could and should have told you these things.

Your Answer

By clicking “Post Your Answer”, you agree to our terms of service and acknowledge you have read our privacy policy.

Not the answer you're looking for? Browse other questions tagged or ask your own question.