Let’s say you start out doing 3 sets for each bodypart the first week. You’ll then do 4 sets the second week, and 5 sets the third week. While you’re increasing the volume (number of sets), you’re simultaneously decreasing the rest period. For example, week 1, you’ll use 90 seconds rest. Week 2, you’ll use 60 seconds rest. Week 3 you’ll use 45 seconds rest. This gradually builds you up to overtraining and that is where we back off.
For the next three weeks, you then decrease the sets and reps and increase the rest periods. This allows you to recover from the overtraining and take advantage of the overcompensation that occurs when the body is still working at dealing with the hard work and then you cut the hard work. Though it may feel like you’re hardly doing anything at all, you should see some great results.
For example, you’ll reduce the number of sets back down to three per bodypart and increase rest periods to two minutes. During this phase, you could also decrease your rep ranges so you’re using heavier weight and focusing more on strength. You can see some big time results during this phase!
Continue this lower-volume training for at least three weeks. If, at the end of those three weeks, you are still making progress, keep going! Don’t cut yourself off from any results. This phase could last as long as 6 weeks or more. When you start to slow down, however, it’s time to ramp back up to overtraining. Keeping up this cycling of volume and intensity is a strategy that gives consistent results over long periods of time.
As you can see, overtraining is not always the horrible thing it’s often made out to be. Training on the edge is where the real results are. Those who shy away from it will never make as good of progress as those who embrace it!
A sufficient amount of calories should be taken during the utilization of this method.