The Harm of Weight Training Each Day?

[mattflint49]

Hey everyone,

So its rowing season now and we have 7 aerobic training sessions with 1 strength gym session. I have my long term goals thinking about next year etc and am looking to get a lot stronger than I am now. I have a squat rack with 60 or so kg's and am just thinking about increasing leg power and maybe back strength by just doing some sets and a workout each night. Would it be detrimental to my training if I was doing this each night? Or could it only improve my work load?

Thanks!

[Gammmmo]

IMO too severe every day and will definitely limit your aerobic work. The current thinking in weight training is it's not imperative to go to failure all the time - that would allow you to perhaps do weight training more often. That said, though if you want to get stronger then the traditional way has been low reps with compound exercises done to failure and complete recovery between sets and indeed sessions.

[aussieluke]

look into Easy Strength, Dan John's 40-day workout, and Pavel's Power to the People

It is very possible to get strong through low rep daily training and nowhere near max weights.

BUT if you are on a team / have a coach / are on a set program, then probably best just to do what everyone else does and train as your coach says

[MarkEg]

Personally I was always under the impression that the premise of weight training was to tear fibers so that they reform stronger. And with that in mind I always thought that to do this daily didn't allow sufficient time for this process to happen. Happy to be educated if that's wrong however.

[aussieluke]

Personally I was always under the impression that the premise of weight training was to tear fibers so that they reform stronger. And with that in mind I always thought that to do this daily didn't allow sufficient time for this process to happen. Happy to be educated if that's wrong however.

Bodybuilding maybe

But strength is also a skill. And you can build that skill with repeated and frequent 'practice'.

Take the basic premise of Dan John's 40 day workout: pick a few basic lifts such as barbell deadlift, barbell military press, kettlebell goblet squat, pull-up, kettle bell swings.

Keep the weights light - 50-60% max on the deadlift and press and do 2 x 5. Use a 24kg kettlebell for 3 x 5 goblet squats and one set of 20 swings. Do 10 pull-ups in as many sets as you need.

Do this every day for 40 days. Keep the weights the same. Will only take 10-15 minutes. Just do it. Don't struggle or strain. Just do the reps. Keep it easy.

Suddenly those weights will be so 'light' you'll wonder what happened. You got stronger.

There are many variations on the same theme but the main idea is frequent, low weight, low rep practice.

[Anth_F]

Personally I was always under the impression that the premise of weight training was to tear fibers so that they reform stronger. And with that in mind I always thought that to do this daily didn't allow sufficient time for this process to happen. Happy to be educated if that's wrong however.

Bodybuilding maybe

If you want to get big muscles fast then yes.

Heavy low reps 3 times per week.

[hjs]

Personally I was always under the impression that the premise of weight training was to tear fibers so that they reform stronger. And with that in mind I always thought that to do this daily didn't allow sufficient time for this process to happen. Happy to be educated if that's wrong however.

Thats bodybuilding talk, bodybuilding is doping. How those guys doesn,t matter much.

Look at people who do physical labour, they will be a lot stronger then the average guy, never go to faillier and never go for tear anything. The body will adept, training everyday is possible, but intensity needs to be limited.

For rowing getting stronger is mostly using lower rates. Serious squatting will hinder rowing a good bit also.

[Gammmmo]

Personally I was always under the impression that the premise of weight training was to tear fibers so that they reform stronger. And with that in mind I always thought that to do this daily didn't allow sufficient time for this process to happen. Happy to be educated if that's wrong however.

Thats bodybuilding talk, bodybuilding is doping. How those guys doesn,t matter much.

Look at people who do physical labour, they will be a lot stronger then the average guy, never go to faillier and never go for tear anything. The body will adept, training everyday is possible, but intensity needs to be limited.

For rowing getting stronger is mostly using lower rates. Serious squatting will hinder rowing a good bit also.

The physical labour point and my point about not having to go to failure are tied in. I sometimes listen to the MindPumpMedia podast (3 Amercian guys who have been in the fitness industry for years) and I have heard them say exactly this. Going to failure all the time really taxes your Central Nervous system and extends recovery time alot.

[Masterninja]

If your primary objective is to add strength I would suggest looking into doing strength "ladders" as is often wrote about by Dan John and Pavel.

I'm too new to rowing to give you any specific advise on the proper way to integrate this with the volume of rowing you're describing, but having engaged in other high volume sports previously I have been successful in implementing the ladder approach and getting substantially stronger with it without detracting from my other training. When I was boxing and wrestling in particular, the training volume and intensity was often so taxing this was the only form strength training I could fit in from a time and fatigue standpoint. I've found the best combination to be a simple combination of a pulling movement like the deadlift, trap bar deadlift, or snatch grip deadlift/rack pull, with pull-ups and a pressing movement either overhead or bench. The pull-ups I would routinely do a couple times a day but the others I would restrict to 3-4 times a week and simply do 1 rep, 2 deep breaths, 2 reps, 3DB, 3 reps, 4DB, 4 reps. That's one ladder. Rest 90 seconds or more and repeat. If possible, just space ladders out hours apart in a given day and there is virtually no accumulation of fatigue to interfere with your rowing. Try and view it as a total reps/day or per week instead of sets. And don't even go close to failure if one feels hard at the 3rd rep just stop and come back later. Best of luck.

[Oarsome Fitness]

Hey everyone,

So its rowing season now and we have 7 aerobic training sessions with 1 strength gym session. I have my long term goals thinking about next year etc and am looking to get a lot stronger than I am now. I have a squat rack with 60 or so kg's and am just thinking about increasing leg power and maybe back strength by just doing some sets and a workout each night. Would it be detrimental to my training if I was doing this each night? Or could it only improve my work load?

Thanks!

If I were you, I would speak to your coach and say what you have here. You have some longer term goals to build strength for future seasons, can he recommend when to fit them in.

However, if I were in this situation I would look at how the plan is scheduled - of these 7 sessions, which are steady state/ endurance based and which are higher rate with scores that are tracked more seriously?

Best approach from my point of view would be to add in just one additional session, keep it relatively short and intense, with moves that are beneficial to rowing e.g. Squats, Deads, Cleans/ Bent Over Rows. I spent many a summer just doing stronglifts style workouts. Try one additional session a week rotating between these sessions below:

1.
5 x 5 Squat
5 x 5 Deadlift
5 x 5 Bent Over Row

2.
5 x 5 Squat
5 x 5 Power Clean
5 x 5 Bent Over Row

3.
5 x 5 Squat
5 x 5 Deadlift
5 x 5 Bench

I still think you should mention it to the coach, for either help planning the work, or scheduling it in to have the least detriment - but try to keep yourself as fresh as possible for on the water sessions!