Overtraining on Larger Muscle Groups
Hello, I consider myslf to be partly a hardgainer but no beginner. Therefore I plan to modify the Hypertrophy Training for Ectomorphs program in your book by taking 8-6-5-12 reps instead of 10-8-6-15 as in the book.
My question: If I follow this program I will end up training my biceps and triceps each for 4 sets 3 times a week, in other words 12 sets each week. Isn't that a little too hard on the arms, especially if I am 45 years old?
My Answer: The program calls for you to train each body part 4 sets 3 times per week, regardless what pyramid scheme of reps you use. It's not going to push you into the overtraining zone, but if you're scared that it will, then cut the arms altogether. With smaller body parts, you are less likely to overtrain, because the amount of nerve force is so low compared to large body parts. You are more likely to overtrain squatting or deadlifting three times per week than doing biceps curls and dips 3 times per week. But even then, 4 sets is not much.
If you are older and you feel you've been hormonally castrated through the years, then you may benefit from single set training programs from the early 20th century.