Overtraining?

[NickH]

Hi guys, I'm new here so bear with me.

Basically I've just turned 18 I've been into weights for a year and a half, and I've gained over 10 kilos. I know now the importance of enough protein after i went of protein shakes for like 5 months and stagnated the whole time. Now im back on 2-3 shakes a day, and i have seen some more progress over the past month in my mass and strength, but I'm wondering if maybe i'm overtraining a bit.

Everyone seems to train like 4 days a week, and I do a routine that repeats every four days and goes like this:

day 1: Abs, Pecs, Tri's

1 4 sets of 5 flat bench

2 3 sets of 9 Lying Tri Pullover

3 2 sets of 40 crunches

4 4 sets of flat bench (lower weight)

5 3 sets of 8 seated Tri overhead raise

6 2 sets of 15 weighted crunches

7 another 4 sets of 5 flat bench (even lower weight)

8 3 sets of 7 skull crushers

9 2 sets of 40 crunches

10 3 sets of 8 flyes

day 2: Back, shoulders

1 3 sets of 9 pull ups

2 3 sets of 8 front raises

3 4 sets of 8 deadlifts

4 4 sets of 9 dumbell rows

5 3 sets of 9 lateral raises

6 3 sets of 9 dumbell incline rows

7 3 sets of 9 military press

8 3 sets of 9 lat pullover

9 3 sets of 8 reverse flyes

day 3: Legs, biceps, Abs

1 4 sets of 8 squats

2 4 sets of 7 dumbell curls

3 2 sets of 40 crunches

4 3 sets of 9 leg curls

5 3 sets of 7 barbell curls

6 2 sets of 15 weighted crunches

7 3 sets of 9 leg ext

8 3 sets of 8 concentration curls

9 2 sets of 40 crunches'

10 3 sets of 7 hammer curls

I have a rest day on the 4th and then start it all over again. I get kind of paranoid that i'm overtraining, although my muscles are generally not sore when it comes time to train them again.

Should I change my routine round?

[IronGame]

Im not usually one to pick at peoples programs if they are working, BUT IMO you could be utilizing your time and energy much more efficiently.

Legs/abs and Bi's? Do you really think that you are giving your legs what they need to grow if you are still able to do bi's and ab's the same session?

And can I ask why 12 sets of flat bench?

Give us some goals and stats and we can help

[chchardgainer]

sounds like your not lifting heavy enough if your not getting sore...

and you should get more rest... try 2 days on 1 off or 3 days on 2 off

and as above give your legs some more time - they are a huge part of your body even if there not very fun to train

[AlBundy]

Actual overtraining is very rare. You can train ineffectively in terms of programme and recovery time, but actually overtraining is something that is very difficult to do. There is no best programme, number of days to train or number of sets or reps to do it's all individual. However there most definately are guidelines to follow depending on what you're trying to achieve. Then it's upto you to figure out what works for you and what dosn't.

[Dumbelldog]

Actual overtraining is very rare. You can train ineffectively in terms of programme and recovery time, but actually overtraining is something that is very difficult to do. There is no best programme, number of days to train or number of sets or reps to do it's all individual. However there most definately are guidelines to follow depending on what you're trying to achieve. Then it's upto you to figure out what works for you and what dosn't.

Sorry must disagree train properly with the right intensity for a while then once your strength has increased it is easy to overtrain even with a very very good diet, unless you are very genetically gifted, which most people are not.

[IronGame]

Actual overtraining is very rare. You can train ineffectively in terms of programme and recovery time, but actually overtraining is something that is very difficult to do. There is no best programme, number of days to train or number of sets or reps to do it's all individual. However there most definately are guidelines to follow depending on what you're trying to achieve. Then it's upto you to figure out what works for you and what dosn't.

Sorry must disagree train properly with the right intensity for a while then once your strength has increased it is easy to overtrain even with a very very good diet, unless you are very genetically gifted, which most people are not.

"Overtraining" as defined in a medical sence is very very rear, it almost never happers. Actual overtraining takes anywhere from months to years to fully recover from and generally requires counseling and medication.

"Over reaching" on the other hand is quite common.

[Big_J]

your numbers are always the same? do you not put your weight up each set if its to easy? or do you just do 8 reps then stop as thats the amount you set yourself?

i train 6 days a week 1 rest day then start again.. your not overtraining, get adequate sleep and good nutrition and you can train twice a day 7 days a week

[Mike Zero]

Actual overtraining is very rare. You can train ineffectively in terms of programme and recovery time, but actually overtraining is something that is very difficult to do. There is no best programme, number of days to train or number of sets or reps to do it's all individual. However there most definately are guidelines to follow depending on what you're trying to achieve. Then it's upto you to figure out what works for you and what dosn't.

Sorry must disagree train properly with the right intensity for a while then once your strength has increased it is easy to overtrain even with a very very good diet, unless you are very genetically gifted, which most people are not.

"Overtraining" as defined in a medical sence is very very rear, it almost never happers. Actual overtraining takes anywhere from months to years to fully recover from and generally requires counseling and medication.

"Over reaching" on the other hand is quite common.

Over reaching rules :grin:

[AlBundy]

Lmao yea I was more or less just trying to clarify the medical definition of overtraining which gets tossed around alot.

[Dumbelldog]

Fair enought I'm not a medical encyclopedia and nor is NickH so thanks for clarifying that but my comment still stands and I think my version is what Nick is talking about.

[NickH]

Woooaaahh settle down dumbelldog i actually happen to be a medical encyclopedia. Seriously.

Nah jokes but thanks for the replies guys i'll take the information on board.

BTW i'm doing 12 sets of bench press because my bench is seriously lagging and i got told to focus on the flat bench instead of doing inclines and declines as well, and it seems to be helping.

[Dumbelldog]

Woooaaahh settle down dumbelldog i actually happen to be a medical encyclopedia. Seriously.

Nah jokes but thanks for the replies guys i'll take the information on board.

BTW i'm doing 12 sets of bench press because my bench is seriously lagging and i got told to focus on the flat bench instead of doing inclines and declines as well, and it seems to be helping.

That's cool sorry wasn't trying to wind anyone up was just trying to not beat around the bush so to speak.

[IronGame]

Woooaaahh settle down dumbelldog i actually happen to be a medical encyclopedia. Seriously.

Nah jokes but thanks for the replies guys i'll take the information on board.

BTW i'm doing 12 sets of bench press because my bench is seriously lagging and i got told to focus on the flat bench instead of doing inclines and declines as well, and it seems to be helping.

So we still dont know your goals, you want a bigger bench? or you want to get bigger? or both? or?

[NickH]

I'd like to be able to purely focus on size, but the drive to go for weight is always there in the back of my mind. But pretty much i'm going for mass.

[IronGame]

Then change it up!

Ask any power lifter how to increase your bench and "just do more benching" usually wont be there 1st answer.

Hit other angels for better muscle development, and work on close grip bench press for tri's as well as lats and ab work to increase your bench numbers.

[rigger]

Here is my 10 cents worth. As a general rule the vast majority who train and lift weights in the gym are nowhere near over training as they are now where near training with any intensity. Train at some gym some where and take note of who is there and then return 6 months later. Most people are still doing the same old thing with the same weight.

Top international Olympic and world champ level athletes hardly take any time off training and they train with real intensity. I am not talking about pro bodybuilders here as some of them get very lazy in the off season and eat lots of junk and get fat then hit the thyroid and fat loss drugs along with everything else to get in shape.

Training with intesity is something that a person has to learn and the longer a person trains the more the body can adapt to it.

[deeepsouth_nz]

I agree with rigger....no one got instant results over night and the vast majority of the gym going public (and even those looking at top level sports stars) fail to realise just how much effort it takes to reach your potential...or even get to a level where you are beginning to overtrain.

It is true that what most people would call 'overtraining' is in fact not consistent with the 'medical definition' of such, that has quite distinct physiological markers.....and even in top level athletes it has been estimated that at any one time only 10% of them may be overtrained....not alot considering how many of these guys may be out there worldwide and pushing some heavy sessions etc.

I can actually count on one, maybe both hands if lucky - the number of times in a year that I go to the gym and actually see someone going balls to the wall (and who knows what they're doing).....and that makes me sit up and take notice! :nod:

[nzmusclemonster]

Hi guys, I'm new here so bear with me.

Basically I've just turned 18 I've been into weights for a year and a half, and I've gained over 10 kilos. I know now the importance of enough protein after i went of protein shakes for like 5 months and stagnated the whole time. Now im back on 2-3 shakes a day, and i have seen some more progress over the past month in my mass and strength, but I'm wondering if maybe i'm overtraining a bit.

Everyone seems to train like 4 days a week, and I do a routine that repeats every four days and goes like this:

day 1: Abs, Pecs, Tri's

1 4 sets of 5 flat bench

2 3 sets of 9 Lying Tri Pullover

3 2 sets of 40 crunches

4 4 sets of flat bench (lower weight)

5 3 sets of 8 seated Tri overhead raise

6 2 sets of 15 weighted crunches

7 another 4 sets of 5 flat bench (even lower weight)

8 3 sets of 7 skull crushers

9 2 sets of 40 crunches

10 3 sets of 8 flyes

day 2: Back, shoulders

1 3 sets of 9 pull ups

2 3 sets of 8 front raises

3 4 sets of 8 deadlifts

4 4 sets of 9 dumbell rows

5 3 sets of 9 lateral raises

6 3 sets of 9 dumbell incline rows

7 3 sets of 9 military press

8 3 sets of 9 lat pullover

9 3 sets of 8 reverse flyes

day 3: Legs, biceps, Abs

1 4 sets of 8 squats

2 4 sets of 7 dumbell curls

3 2 sets of 40 crunches

4 3 sets of 9 leg curls

5 3 sets of 7 barbell curls

6 2 sets of 15 weighted crunches

7 3 sets of 9 leg ext

8 3 sets of 8 concentration curls

9 2 sets of 40 crunches'

10 3 sets of 7 hammer curls

I have a rest day on the 4th and then start it all over again. I get kind of paranoid that i'm overtraining, although my muscles are generally not sore when it comes time to train them again.

Should I change my routine round?

Dorian Yates would be turning in his grave if he was dead!!

Half what you are doing and double the intensity!!

[IronGame]

And Arnold would probably tell him he's not doing enough.

But then again he is not a pro BBer!

[nzmusclemonster]

12 sets of Flat bench and 3 sets of flyes for chest :shock:

Thats huge! 2 working sets on flat bench should be enough, then perhaps an incline dumbell 2 sets and flyes 2 sets.

Thats the thing with training intensly... You can get away with half as much time spent in the gym. Lee Priest hates spending more than 50 mins in the gym.

[IronGame]

12 sets of Flat bench and 3 sets of flyes for chest :shock:

Thats huge! 2 working sets on flat bench should be enough, then perhaps an incline dumbell 2 sets and flyes 2 sets.

Thats the thing with training intensly... You can get away with half as much time spent in the gym. Lee Priest hates spending more than 50 mins in the gym.

Where did you get that from about Perist Not that it matters in the least what a top pro does in regards to the OP.

Lee is a huge volume fan

[fudoc5]

if it were me, i'd focus on workingone muscle group for each session

[FastFreddy]

General adaptation syndrome

Either-or

high intensity = short workouts infrequent .Or low intensity volume and frequency.

you cant train hard and long without putting more stress on the body than what is needed for progression.

it is the laws of nature,

any more that what is needed is over training! yes over training!

any less than what is needed is under training!

you cant have one and not the other.

[Mike Zero]

you cant train hard and long without putting more stress on the body

Define "hard" and "long".

[FastFreddy]

ok trolle

hard= intensity 100% is the hardist one can train right.

Long= time.