Back To Categories

Designing Mass | Day 4


OVERTRAINING! Did that send a little shiver down your spine? I had a discussion regarding a workout program of mine that recently steered into the subject of overtraining and made me realize what a challenging subject it has become. I place this in the same category as half reps, anabolic window and gluten sensitivity.  You’ll find 1 Million and 1 articles/posts on the topic, but few really understand what they’re talking about.  If your reputable information comes from the most jacked guy in the gym who is currently prepping for a physique competition in 2017 and is studying to be a certified nutritionist, you may need to dig a little deeper.


USPlabs Jack3d Dragonberry


Overtraining encompasses many aspects of training, but the fact is actual overtraining is pretty rare, and mostly commonly found in endurance athletes (for those who curl in the squat rack you’re probably safe).  You can burn out psychologically from training, under-recover from a session or under-fuel, but in most cases you will not be overtrained.  The takeaway point is this- Don’t worry about “overtraining”. Worry about training.  If you want to perform at optimal levels feed your body to do so, get adequate recovery (this will differ from person to person) and if you’re feeling burnt out, it’s not a bad idea to pull back a little from your workout.  We are a complex organism, not a machine.  Our bodies can adapt to just about anything we throw at it, but it will work better if we live more efficiently.


Do you want a bigger squat?  Than make that your focus.  Training a muscle or an exercise more than once a week is not only NOT overtraining, but may be the deciding factor between looking impressive and simply just working out to work out.


Leg Day


High Box Step Up (Bodyweight) 2x10
Squats 4x20 (Breathing Squats)
Glute Ham Raise 4x6


A1) Lunge 3 x 30 sec
A2) Side Lunge 3 x 30 sec
A3) Plie Squat 3 x 1 minute


Perceived 'Overtraining' is just the combination of an individual's lack of appropriate goal setting, recovery practice or program progression leading to an identically lazy excuse as to why they are burned out or tired" - Rob Saeva


Coaching Notes:


“The High Box Step Up is quite possibly the most difficult and effective of squat variations but rarely performed proper due to the degree of difficulty and the tendency to ‘cheat’. When performing the High Box Step Up the higher the raise of the step the greater inference upon the glutes, hence adjust to suit your training concern. It is important to ensure the driving upward force is generated by the lead leg upon the top step which can be managed by curling the toes of the down leg up, draw navel inwards, and ‘hammer’ the top leg through the step to rise to upright position.”  – John Davies | Founder of Renegade Training


This is the last day of our 4-Day Mass Routine with emphasis on shoulder imbalances and rear delt development. We hope it’s been aiding you so far, and will assist you in writing future training routines. If you missed Designing Mass | Day 3, you can find the article and Shoulder/Triceps workout here.


Rob Saeva, Professional Strength and Conditioning Coach and Amateur Powerlifter


Prepared by Nik Ohanian


Follow Nik




Follow Rob, Professional Strength and Conditioning Coach and Amateur Powerlifter


Follow John


The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.


The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.