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Exercise question, help me make a choice?

Answered on August 19, 2014
Created February 22, 2011 at 9:27 PM

I am about to finish up a round of P90x. Though I am enjoying my sense of commitment and completion, Im pretty sure the workouts have over-trained me. So, it's almost time to move on to something new and perhaps more paleo-appropriate. I am considering two approaches...one is Mark Sisson's Primal Blueprint Fitness, and the other is Simple Fit. I would love to hear from people who have tried one or the other (or better yet, both) and feel like recommending for or against one program vs. the other. Thanks.

Aebee51dc2b93b209980a89fa4a70c1e

(1982)

on February 23, 2011
at 12:32 PM

Ongoing fatigue, mostly.

8eeb3f0c36d17117a0758ad4a9c15872

(60)

on February 23, 2011
at 04:23 AM

What are the indications you have that you are over-trained?

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3 Answers

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

on February 23, 2011
at 03:39 PM

I did a round of P90x and in retrospect, I also felt fatigued and beat up. I did like the results but it became very boring. I did it mostly paleo. I now do P90x every third day and I am finding that this allows the muscles to heal and rebuild. But I don't beat myself up if I miss a day. I am noticing more increase in strength. I have modified the 8-10 reps down to weight to failure reps...which is usually 3-4.

The idea came from reading Dr Doug McGuff, Body by Science, in which he is able to achieve great results in a gym he owns by training his clients on a routine that are slow reps, high weight...almost to failure. Then rest a week and then do it again. http://conditioningresearch.blogspot.com/2009/03/interview-with-doug-mcguff.html

Fred Hahn in NYC also trains his clients in slow reps, high weight. http://slowburnfitness.com/

I am pretty much convinced one can achieve good results either by overworking the body as I think P90x or Insanity does or by the slow burn to failure approach. But I now think that good fitness is achieved by not vigorous chronic exercises which weaken the body...especially the heart muscle...but is achieved by the slow rep high weight approach.

Just imagine that when we do chronic daily exercises and our strength muscles hurt...what is that doing to our heart muscles. If we don't let the heart muscle recover...are we headed to an early cardiac event?

0
77877f762c40637911396daa19b53094

(78467)

on September 21, 2012
at 02:08 AM

Both Mark's stuff, Wendler 5-3-1 (if you are pretty strong) or Starting strength (if not) are not too crazy on your adrenals.

That said before jumping in on these maybe take 2-3 weeks where you walk and do lots of stretching and foam rolling. Maybe use that time to do some leaning out via LC or IF so your insulin sensitivity is really good prior to hitting some weights. 2-3 6 weeks cycle of just strength work and see if you aren't ready to hit it again.

0
4b97e3bb2ee4a9588783f5d56d687da1

on February 23, 2011
at 04:29 PM

Mark's Primal Blueprint is based on getting adequate High Intensity Interval work, coupled with adequate rest and plenty of slow cardivascular movement(walking)...

It's clearly got an advantage in the Evolutionary aspects... its what we evolved doing. We didnt hit it hard everyday. We had simple non exhausting activity all the time, and when we needed it, we busted butt, and recovered.

Failure to properly Rest and Recover will leave your Cortisol high, impede muscle growth, impede energy, impede weight loss.

Take time off from your exercise program, until YOUR body says, OK I WANT to get active. Then do something. You will learn quickly based on your personal stress levels, sleep, activity levels and fitness levels, just how often your body can handle repeated intense workouts.

Then you can plan your activity around YOU.

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