Overtraining has always been a topic of interest for Rich Gaspari, a celebrated bodybuilding veteran from the 1980s-90s. In a recent Instagram video, Gaspari discussed how to overcome ‘sticking points’ like overtraining at the gym with effective workout splits and recovery.
As the inaugural 1989 Arnold Classic champion, Rich Gaspari set the standard in the Men’s Open class with shredded glutes and dry conditioning. He is also held in high regard for his intense training, having adopted a to-failure approach, similar to that of six-time Mr. Olympia Dorian Yates.
Rich Gaspari Talks Overtraining, Says Rest ‘Important for Growth’
While in most cases an extra day in the gym might garner the results you’re looking for, Gaspari believes it’s important to let the body rest for optimal muscle growth. Below, he explains why active rest and recovery are his biggest weapons for dealing with overtraining.
“A lot of people ask me they have been training for a while and they get to a sticking point and they try to do more work in the gym training from say a four day split to a five day split to a six day split, thinking that the more work that they do the bigger they are going to get.”
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He believes people often commit to six-day training splits and don’t grow because they aren’t resting adequately.
“On the contrary, what happens is that these people that end up training on a six-day split unless you’re getting ready for a competition and you’re going into a cutting cycle, there’s no way you’re going to grow.”
“You got to give your body time to recover,” says Rich Gaspari.
Gaspari explains how he incorporates rest into his rigorous training schedule for not only himself but also the clients he is training. He adds that even advanced bodybuilders like Chris Bumstead utilize rest and recovery, only training three to four days a week.
“That’s why a lot of guys I put on programs including myself are working out four days a week, training the body to failure. If you’re training really really hard and intensely, you need time to recover.”
“Even advanced bodybuilders like Chris Bumstead trains one a three on one-off, because he needs to recover after intense workouts of training to failure. It’s really impossible to continue pounding your body and having the ability to recover.”
Rich Gaspari underlines the importance of rest for optimizing muscle growth.
“The whole thing is you grow when you rest. The thing is when you’re in the gym, make sure you are training with high intensity to get that muscle to go to failure because the more you can break down that muscle when you rest, it’s going to recover and grow. That’s a big thing that I stress upon people that if you’re training even if you want to increase the intensity of sets and reps, train on a three-on-one-off or a two-on-one off.”
“Continue to train having that extra day off for recovery and building muscle. If you do this at sticking points, you’ll be able to grow.”
Gaspari recommends ‘active rest’ to allow your body to be more energized while taking time off from the gym.
“Sometimes it’s great to take an active rest, let’s say an entire week off to let your body rest. That way when you get back to the gym you’re much stronger and you feel more energetic because your body is so beaten down you can go into this overtrained state.”
“Rest is so important for growth, sleeping enough, stress from any outside activities is going to hurt your ability to gain muscle. If you want to grow train hard, but if you want to grow, you need to have active rest so your body can recover and build that muscle.”
Rich Gaspari isn’t the only bodybuilding veteran paying close attention to overtraining. Fitness, bodybuilding, and health expert Lee Labrada has also given his thoughts on strategies he implements to steer clear of overtraining.
“During our workouts, we want to strike a balance. You need to train with enough intensity to create a stimulus that causes your muscles to grow but you can’t overstimulate muscles because this results in overtraining which means slow growth or no growth” Lee Labrada said.
Fellow fitness expert Dr. Mike Israetel has examined overtraining and has offered a de-load technique for better workout results.
“De-load every few months. Take an easy week of training or no training at all. When you get really tired, do that right now. If you think you are overdoing it and then coming back slice everything in half. Cut all of your volume in half” Dr. Israetel shared.
With years of experience under his belt, Rich Gaspari provides valuable tips for his fans that encompass all things fitness-related. From nutrition to proper training techniques, Rich Gaspari is always here to serve those aiming to level up their physiques.
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