zigzzagz wrote:Seriously, a novice lifter almost "can't" overtrain themselves because they don't use sufficient weight to do deep tissue damage. You should be able to make gains on almost anything you do, so yes, if you're happy with what you're doing by all means stick with it.
I've done both straight up bodybuilding and powerlifting at different times but make no mistake size and strength are inseparable up to a point. If you're lifting for the bitches though...size is where it's at.
The best overall strength gains, not just in terms of numbers in lifts, but strength that relates to every day things is best made by deadlifting. After a heavy Deadlift day I'm bagged for two days but a year in you'll feel like you can pull up telephone poles.
Anyways, go until you stop making progress, which may be as long as six months as a novice. Then you'll need to swap programs more often after that point and start adding deload weeks and can start working off percentages and projected pr's.
Good luck. I'm around if you want to chat and I've been where you're going, so feel free
I swapped out weighted planks for weighted situps (I can do 10 with 45 lbs, probably can do more as I can do 222 situps in a row in 5 mins).
Down to 16% bodyfat at 191 lbs at 5'11", aiming for 10% bf at 185 lbs.
So far my lifts are:
325 1RM Deadlift
165 5RM Bench
185 5RM Box squat below parallel (I prefer box squats to regular squats now)
Back to 135 for 1RM on the OHP with strict form
Back to doing 3 good pull ups in a row. Tested it today as been doing assisted pull ups and lat pulldowns every workout.
When I was 210 at >20% bodyfat my best lifts were:
385 1RM Trap bar deadlift
365 1RM Deadlift
245 Low bar back squat
205 1RM bench
145 1RM OHP
As you can see I lost gains as I was approaching intermediate in some lifts.