John traveled the world to learn the best training and nutrition principles and trained alongside top pro bodybuilders at Gold's Gym California. He was a student of Arthur Jones, inventor of Nautilus and Medx Fitness machines, and the pioneer of hi-intensity training. John developed the HIT3 Training System, which transformed his physique to win countless bodybuilding competitions at just 18 years of age! He was also the first bodybuilder to utilize Faradic Electric Muscle Stimulation in his training and intermittent fasting during his competition prep. John’s SHREDDED Nutrition Diet helped him build one of the most shredded physiques of all time. His diet program incorporates fasting and nutrient timing to help athletes build lean muscle while losing body fat.
The first type of overtraining that most bodybuilders fall into is performing too many light sets for a particular body part which they call volume training. They erroneously believe that more sets for a body part are better than less sets. To perform high volume of exercise, one can only logically conclude that this is possible because they are not exercising with maximum intensity. Therefore, they are overtraining the same muscle fibres which will hinder growth.
The second form of overtraining is training too many days straight and not allowing the central nervous system (which is responsible for neuromuscular contractions) enough time to recuperate. As an example, legs trained properly, require at least 7 days total rest between workouts.
My HIT3 workout ideology never allows upper body parts to be trained over 2 consecutive days, or hamstrings to be trained separate from quadriceps in the same week. Therefore, I advocate that chest, delts, triceps and abs, are trained on Monday’s followed by rest on Tuesday’s. Lower lumbar, glutes, hamstrings, quads, and calves are trained on Wednesday’s followed by rest on Thursday’s. On Friday’s, lats, rear delts, traps, biceps and forearms are trained. This allows for sufficient rest time between body parts to ensure full neuromuscular recuperation and avoid overtraining.
For more info on John Cardillo, check out his website at johnrobertcardillo.com or right here at Muscle Insider at John Cardillo.
