How do I know if I am Over-working at the Gym?

[groovy]

Hi all. Maybe someone already asked this question or maybe its lame, but i would just like to know.

I train approx 4 times a week, Mon, Tues, Thur and Friday. I do Chest, Back and Legs in the order above and sometimes mix it up.

As I was at gym last thursday and worked on my chest. The next morning the chest hurt quite a bit and so i did not go to the gym on Friday. I assume that the pain is normal when you go hard.

I do take protein after every workout and it helps the muscles to recover faster and also get good sleep for about 7 hours. But i dont want to over work the muscles.

So how do i know when i am over doing it? Thanks

[ScottHenry]

I find giving the chest at least a week to recover after a heavy workout is best for growth IMO

[Cammo]

If you start losing sleep, feel tired all the time & lose motivation you are probably overdoing it (or getting sick).

The pain you feel is normal - just try to make sure you aren't working the same muscle group 2 days running so that you can train through it.

[samoan_muscle]

Hi all. Maybe someone already asked this question or maybe its lame, but i would just like to know.

I train approx 4 times a week, Mon, Tues, Thur and Friday. I do Chest, Back and Legs in the order above and sometimes mix it up.

As I was at gym last thursday and worked on my chest. The next morning the chest hurt quite a bit and so i did not go to the gym on Friday. I assume that the pain is normal when you go hard.

I do take protein after every workout and it helps the muscles to recover faster and also get good sleep for about 7 hours. But i dont want to over work the muscles.

So how do i know when i am over doing it? Thanks

Do you only take protein after the gym? or do you take it at other times too?

What's your diet like?

[groovy]

I find giving the chest at least a week to recover after a heavy workout is best for growth IMO

Really a week to recover from chest? But what about other people who workout everyday or 5 times a week? They must be doing the chest twice sometime in the week right?

So for example, If i did chest today and if it doesnt hurt the next day. Can i still do the chest exercises again? I mean if it doesnt hurt, it means that part of the muscle is recovered?

[groovy]

Hi all. Maybe someone already asked this question or maybe its lame, but i would just like to know.

I train approx 4 times a week, Mon, Tues, Thur and Friday. I do Chest, Back and Legs in the order above and sometimes mix it up.

As I was at gym last thursday and worked on my chest. The next morning the chest hurt quite a bit and so i did not go to the gym on Friday. I assume that the pain is normal when you go hard.

I do take protein after every workout and it helps the muscles to recover faster and also get good sleep for about 7 hours. But i dont want to over work the muscles.

So how do i know when i am over doing it? Thanks

Do you only take protein after the gym? or do you take it at other times too?

What's your diet like?

I take 1 serving of the EAS 100% whey protein after workout and also on non workout days. Is that ok? Is it better to take more protein?

My goal is to really tone up and get a little bit of mass.

Thanks

[Flamer]

Hi all. Maybe someone already asked this question or maybe its lame, but i would just like to know.

I train approx 4 times a week, Mon, Tues, Thur and Friday. I do Chest, Back and Legs in the order above and sometimes mix it up.

As I was at gym last thursday and worked on my chest. The next morning the chest hurt quite a bit and so i did not go to the gym on Friday. I assume that the pain is normal when you go hard.

I do take protein after every workout and it helps the muscles to recover faster and also get good sleep for about 7 hours. But i dont want to over work the muscles.

So how do i know when i am over doing it? Thanks

Do you only take protein after the gym? or do you take it at other times too?

What's your diet like?

I take 1 serving of the EAS 100% whey protein after workout and also on non workout days. Is that ok? Is it better to take more protein?

My goal is to really tone up and get a little bit of mass.

Thanks

If that's your goal get used to the pain!! Yes, protein on non work out days is still important - it's what your muscles use to recover & grow. Depending on hard your training and what the rest of your diet is like I would suggest more than one serving per day (personally I'm around 4 - but training twice a day).

Like Cammo said - when you feel tired or sick - then back off training, Til then - go hard!

[ngapuhi strong]

I find giving the chest at least a week to recover after a heavy workout is best for growth IMO

Really a week to recover from chest? But what about other people who workout everyday or 5 times a week? They must be doing the chest twice sometime in the week right?

So for example, If i did chest today and if it doesnt hurt the next day. Can i still do the chest exercises again? I mean if it doesnt hurt, it means that part of the muscle is recovered?

those of us that train five times a week and do it smart will only train each muscle group once a week

eg mon- quads calf's

tues- chest tri

wed- back n bi

thurs hams but low back

fri shoulders n abbs

this is just one of many different splits

and personally i'd never directly train the same muscle group two days in a row

[ScottHenry]

I find giving the chest at least a week to recover after a heavy workout is best for growth IMO

Really a week to recover from chest? But what about other people who workout everyday or 5 times a week? They must be doing the chest twice sometime in the week right?

So for example, If i did chest today and if it doesnt hurt the next day. Can i still do the chest exercises again? I mean if it doesnt hurt, it means that part of the muscle is recovered?

If you are exercising at high intensity your chest should be hurting for a few days after your workout however varies for different people and training intesitys goals etc

[groovy]

If you are exercising at high intensity your chest should be hurting for a few days after your workout however varies for different people and training intesitys goals etc

[teamfatboy]

Need some clarification regarding the BPM (heart rate). I do cardio early morning at the gym and run about 12km/hr for 15min or so and come at come down to 10km/hr and go up to 12km/hr again. I usually measure my BPM and its usually around 155 or so. The machines at the gym are CYBEX and LIFEFITNESS.

I have JKEXER treadmill at home as well and I ran today about 15min or so but my BPM through the whole workout was about 95-105 BPM.

So i am guessing the treadmill i have at home is not that accurate? or is there another explanation. Thanks.

Yep - that might be one of the differences between a home treadmill and an industrial-strength unit...

My personal view is that a good investment if you're in it for the long term is to drop a few buck on a basic personal heart rate monitor like this http://www.torpedo7.co.nz/products/EOCUHNNT1 or this http://www.endorphinsystems.com/view_product.asp?prodid=379 - that way you at least get the same ratings every time.

If you don't want to spend the money right away, you can also use the RPE scale (rating of perceived exertion), here http://www.sportfit.com/sportfitglossary/RPE.html and here http://exercise.about.com/cs/fitnesstools/l/blperceivedexer.htm but that can be subjective, ie depends on your moods and other factors. Does your home treadmill feel as demanding as the ones at the gym? If not, consider kicking the resistance up 'til it feels like you're working as hard.

[SamWelly]

A Whey protein shake a day is not going to help with all that much muscle gain. Look at eating properly before you consider training any body part heavily or more than once a week.

Protein shakes anything but PWO are a little pointless. See here: http://www.bodybuilding.com/fun/layne3.htm

[SamWelly]

Whey is a milk derived soluble protein that is quickly digested. Whey has been clinically shown to increase protein synthesis by as much as 68% when consumed post workout. This is because whey gives your body a flood of amino acids very quickly, causing a rise in protein synthesis.

Unfortunately these same clinical studies showed that whey did nothing to prevent catabolism (muscle breakdown) So what is it good for: Whey is good when consumed post workout because your muscle's need protein fast and whey gives it to them fast, since it is digested in about 30 minutes. For this same reason, you should not take whey on an empty stomach or by itself at any other time of the day.

Another reason whey should only really be used post workout is because at any other time when it is taken by itself your body only uses about 30% of the amino acids. You see, whey gives your body such a quick flood of aminos that the body thinks it has more protein than it actually does and it sends the "excess" to the liver, where it is oxidized and used as energy

[keats]

I take 1 serving of the EAS 100% whey protein after workout and also on non workout days. Is that ok? Is it better to take more protein?

My goal is to really tone up and get a little bit of mass.

Thanks

1 serving per day is going to do fuckall. I have 4+ shakes regardless of restday or not. If your chest is hurting the day after a workout thats a good sign. If it does not hurt do not do it the next day otherwise your body will not have time to repair and you wont get anywhere.

[groovy]

1 serving per day is going to do fuckall. I have 4+ shakes regardless of restday or not. If your chest is hurting the day after a workout thats a good sign. If it does not hurt do not do it the next day otherwise your body will not have time to repair and you wont get anywhere.

[ngapuhi strong]

your ether serious or your just fucking round, 1grm protein maybe but personally i'd b having two per kg this is not hard out but wat needs to b done to gain muscle

[teamfatboy]

Thanks KEAT. I do know about the 1g of protein for every pound of body weight, but isn't that for serious body builders. As for my goal is to loose the beer belly , really tone up and possible get close to 6 pack.

What do others think about this? Is that enough to reach my goal or do i need to have 4 shakes a day as per KEAT.

Sounds like my goals (shed jurassic pork, tone up and dig out the six pack) are similar - and when I'm on my fat-burner cycle I'm on at least eight shakes/ day, as part of a measured hi-protein, lo-carb diet, reduced calorie diet.

Protein helps conserve muscle mass, where a lot of diets will have you burning muscle as well as, or worse instead of, body fat.

Find the name of a good sports nutritionist, pref one who understands bodybuilding not eg athletics, and see what they say, but it'll be the same as these peeps

If you're serious, find good sources of cheap protein, pronto!

[SamWelly]

Hahaha, any more than 2-3 shakes a day is rediculous! Have you not heard of proper nutrition? Try eating 500 grams of lean meat. Will give you more protien than your 4 shakes and at less cost too. Whey has an abundance of Aminos, meaning any time other than PWO it can not be readily absorbed and is instead converted to Glucose.

I understand with what you mean when you say you don't want to go too hardout, but 1 shake a day isn't going to do f*ck all. As for how much you need to grow, I take in 5-600grams of protien a day (maybe a little overboard) - Versus your 1-150grams. Nutrition is the key to growth and fat reduction.

[groovy]

Hahaha, any more than 2-3 shakes a day is rediculous! Have you not heard of proper nutrition? Try eating 500 grams of lean meat. Will give you more protien than your 4 shakes and at less cost too. Whey has an abundance of Aminos, meaning any time other than PWO it can not be readily absorbed and is instead converted to Glucose.

I understand with what you mean when you say you don't want to go too hardout, but 1 shake a day isn't going to do f*ck all. As for how much you need to grow, I take in 5-600grams of protien a day (maybe a little overboard) - Versus your 1-150grams. Nutrition is the key to growth and fat reduction.

Hehehe. Lots of people have different opinions on how much protein to take. Interesting. Well just to keep you guys informed, i have started taking 2-3 shakes a day on workout days and 2 shake on non workoutdays. 2-3 shakes a day approx comes to 70gm of protein for a 75kg.

My daily food intake has lots of rice, which has lots of carbs i heard. So Also trying to do a low card diet, which basically meaning im eating less food and taking more shakes to fill me up.

Is that a god idea? Is it going to help to reach my goals fatser?

[Flamer]

As SamWelly said - doesn't need to be protein in the form of shakes. Try tuna, chicken, lean beef, egg whites. Eggs are still reasonably cheap.

[groovy]

As SamWelly said - doesn't need to be protein in the form of shakes. Try tuna, chicken, lean beef, egg whites. Eggs are still reasonably cheap.

Thanks. So say 1 or 2 eggs a day. with 2 shakes of protein should give enough protein for the body?

[fudoc5]

As SamWelly said - doesn't need to be protein in the form of shakes. Try tuna, chicken, lean beef, egg whites. Eggs are still reasonably cheap.

Thanks. So say 1 or 2 eggs a day. with 2 shakes of protein should give enough protein for the body?

all comes down to carbs,protein,and fat(to an extent).....say,on lowered carb days you will up ur protein intake,and on higher carb days you will bring down protein intake by just a bit depending on how much carbs u are taking in. as for eggs,1-2eggs plus 2shakes ain't gonna do jack, u need at least 10-15whites along with ya 2shakes.

what are ur stats???weight,height, bf%...etc

[groovy]

all comes down to carbs,protein,and fat(to an extent).....say,on lowered carb days you will up ur protein intake,and on higher carb days you will bring down protein intake by just a bit depending on how much carbs u are taking in. as for eggs,1-2eggs plus 2shakes ain't gonna do jack, u need at least 10-15whites along with ya 2shakes.

what are ur stats???weight,height, bf%...etc

[ExpensiveUrine]

Another reason whey should only really be used post workout is because at any other time when it is taken by itself your body only uses about 30% of the amino acids.

Where did you get that from?

You see, whey gives your body such a quick flood of aminos that the body thinks it has more protein than it actually does and it sends the "excess" to the liver, where it is oxidized and used as energy

Not necessarily. There are many factors that will influence AA oxidation and you will find that if the glucose supply is adequate, excess AA's will be converted to fat.

[fudoc5]

just mix the whey in milk instead of water....dat otta slow it down a bit :pfft: :pfft: