What is over training?

[Young Gotti]

chris aceto recently wrote an article about overtraining....it's a lot more common than ppl think

[pyrobatt]

I usually take a week off at the begining of the year and one at the end.

[Geoforce]

i have to disagree. if your an ectomorph and you start working out everyday for 1.5 or 2 hours everyday you will be doing yourself a major disservice, and have a much harder time putting mass on than if you are working out 4 or 5 days a week with workouts about 45 minutes long. Lots of people start off working out and are all excitied and overtrain. Rest and recovery is just as important as time in the gym. Do you know how many guys went out and bought arnolds encyclopedia of modern bodybuilding and saw little to no results because they were all overtraining. Overtraining and too much volume is a killerto alot of people, especially ecto's

I wasn't trying to say it is impossible to overtrain, merely that for the VAST majority of trainers it isn't something to be concerned with. I don't know where you're working out at, but I'd say 99% of the people I've seen in the different gyms I've been to are not working out hard enough to overtrain. Nor did I ever say rest and recovery weren't important.

My point was overtraining is an excuse to most to not work hard. The general average American Joe weightlifter doesn't need to be concerned with overtraining one bit. They aren't working hard enough consistently to see anything near it.

People need to learn the difference between overreaching and overtraining and also realize that just because you "aren't feeling it" in the gym one day doesn't mean you're overtrained.

[saggy321]

When you got taxed out how was your sleeping?I ask because some nights i sleep ok,but alot i keep waking to pee,hands keep going numb no matter how i postion them,and an hour before usally wake up i start getting restless.DId you have any of this,or am i just sleeping on a crappy matress(kiddin its new)

For a couple of nights I awoke drenched in sweat for no reason, it wasn't even warm. But I didn't think anything of it. But then I couldn't sleep at all....literally nothing...for four nights. I was lying down and my heart rate was elevated by 30%. My body felt I had taken stims even though I hadn't. It was all the cortisol and adrenaline pumping through my body. I also had very cold hands and feet due to the adrenaline.

[willc86]

i have to disagree. if your an ectomorph and you start working out everyday for 1.5 or 2 hours everyday you will be doing yourself a major disservice, and have a much harder time putting mass on than if you are working out 4 or 5 days a week with workouts about 45 minutes long. Lots of people start off working out and are all excitied and overtrain. Rest and recovery is just as important as time in the gym. Do you know how many guys went out and bought arnolds encyclopedia of modern bodybuilding and saw little to no results because they were all overtraining. Overtraining and too much volume is a killerto alot of people, especially ecto's

I go to the gym now 4 times a week and stay no more then 45 mins at the gym. But everything I lift is always heavy. I am confused...I thought ectos need a lot of volume to grow. I usually aim for 5-7reps heavy weight every set I do

or sometimes I do 2 warm up set of about 12-15 then 6-10 then last 2 sets I go heavy aiming for about 4-6 struggling like hell. so it loosk osmething liek this

Chest/biceps/back/legs
set 1 - 12-15 reps Light
set 2 - 12-15 reps Light
set 3 - 7-10 reps - moderate heavy(fatigued)
set 4 - 4-6 reps - really heavy (faitgued)

Abs
a lot of reps

By the ways, I am an ecto. I am 6ft and currently weight 205lbs. I am trying to get 220 230 at around 7-11% boody fat.

I still get sore at every body part every day. especially chest. My chest stays sore for like 3 days still. Not sure if that is normal after a while of being at the gym.

[Rodja]

I go to the gym now 4 times a week and stay no more then 45 mins at the gym. But everything I lift is always heavy. I am confused...I thought ectos need a lot of volume to grow. I usually aim for 5-7reps heavy weight every set I do

or sometimes I do 2 warm up set of about 12-15 then 6-10 then last 2 sets I go heavy aiming for about 4-6 struggling like hell. so it loosk osmething liek this

Chest/biceps/back/legs
set 1 - 12-15 reps Light
set 2 - 12-15 reps Light
set 3 - 7-10 reps - moderate heavy(fatigued)
set 4 - 4-6 reps - really heavy (faitgued)

Abs
a lot of reps

By the ways, I am an ecto. I am 6ft and currently weight 205lbs. I am trying to get 220 230 at around 7-11% boody fat.

I still get sore at every body part every day. especially chest. My chest stays sore for like 3 days still. Not sure if that is normal after a while of being at the gym.

Soreness means little when it comes to recovery. I can still feel some soreness in my upper body from Friday, but that's not going to stop me from training today. With your rep scheme and amount of time you're actually in the gym, it will be very unlikely that you will overtrain because your reps are not the extreme end of 1RM (assuming you have adequate nutrition and sleep).

[willc86]

that is good to know =)

What is 1RM?

[Rodja]

that is good to know =)

What is 1RM?

1 Rep Max

[Geoforce]

that is good to know =)

What is 1RM?

1 rep maximum. The max amount of weight you can lift one time for a certain exercise.

For example if you can bench press 200 pounds one time, but can't bench 205 then your 1RM on bench is 200 pounds.

[UKNoko]

i have to disagree. if your an ectomorph and you start working out everyday for 1.5 or 2 hours everyday you will be doing yourself a major disservice, and have a much harder time putting mass on than if you are working out 4 or 5 days a week with workouts about 45 minutes long. Lots of people start off working out and are all excitied and overtrain. Rest and recovery is just as important as time in the gym. Do you know how many guys went out and bought arnolds encyclopedia of modern bodybuilding and saw little to no results because they were all overtraining. Overtraining and too much volume is a killerto alot of people, especially ecto's

I'd have to disagree a bit... "Hardgainers" usually underestimate how much more they should eat when working out hard. That way, you're constantly working out on depleted energy levels and after a while your ability to perform goes downhill. Up daily cals intake and you'll be back on track in nearly no time.

[willc86]

So, is this a good work out for bulking?

Chest/biceps/back/legs
set 1 - 12-15 reps Light
set 2 - 12-15 reps Light/moderate (almost hits fatigue but can keep going if I wanted too)
set 3 - 7-10 reps - moderate heavy(fatigued)
set 4 - 4-6 reps - really heavy (faitgued)

abs

lots of reps moderate weight to failure each

[Rodja]

So, is this a good work out for bulking?

Chest/biceps/back/legs
set 1 - 12-15 reps Light
set 2 - 12-15 reps Light/moderate (almost hits fatigue but can keep going if I wanted too)
set 3 - 7-10 reps - moderate heavy(fatigued)
set 4 - 4-6 reps - really heavy (faitgued)

abs

lots of reps moderate weight to failure each

Bulking has much more to do with your diet.

[willc86]

Yeah, I am eating good now. Finally got my diet packed. I am trying to hit 50ish grams of protein each meal now, but still slowly getting there. But I eat good qualities of food like

10 eggs yogurt bannana

2 cups brown rice 1 chicken 1 scoop protein

full serving weight gainer

ect.... 6 times a day

But I just want to make sure I have my work out packed. I am just a bit confused on whats best for developing size and mass

like I seen people be like 5 set of 4-5 reps fatiguing each set

then people say hit your heavy weight on your last 1 or 2 sets, which is what I have been doing.

I see people saying do 3 min rest, 40 sec rest 1 min rest. so all this information is just like, dam...what do I do.

I do try to switch it up every 2 months.

[pyrobatt]

So, is this a good work out for bulking?

Chest/biceps/back/legs
set 1 - 12-15 reps Light
set 2 - 12-15 reps Light/moderate (almost hits fatigue but can keep going if I wanted too)
set 3 - 7-10 reps - moderate heavy(fatigued)
set 4 - 4-6 reps - really heavy (faitgued)

abs

lots of reps moderate weight to failure each

A good split is chest/biceps -off-legs/abs-off-back/tricep-off-shoulders-off-off as for sets,ect

Pick 4 exercises (2 for each part or 3 for lagging part1 for other) 3 to 4 sets 8 to 12 reps for upper body and 12 to 20 for lower /abs*hypertrophy ranges*every 4 to 8 weeks or so switch either rep range from hypertrophy to strenght *3-6* and go heavy or add a different exercise to the mix.

[Rodja]

Yeah, I am eating good now. Finally got my diet packed. I am trying to hit 50ish grams of protein each meal now, but still slowly getting there. But I eat good qualities of food like

10 eggs yogurt bannana

2 cups brown rice 1 chicken 1 scoop protein

full serving weight gainer

ect.... 6 times a day

But I just want to make sure I have my work out packed. I am just a bit confused on whats best for developing size and mass

like I seen people be like 5 set of 4-5 reps fatiguing each set

then people say hit your heavy weight on your last 1 or 2 sets, which is what I have been doing.

I see people saying do 3 min rest, 40 sec rest 1 min rest. so all this information is just like, dam...what do I do.

I do try to switch it up every 2 months.

Rest depends of how heavy it is. Working up to a max double will require more rest between sets than a set of 12. Honestly, it sounds like you need to do the thing that everybody has to do: trial and error and learn what works specifically for you.

As far as changing it up goes, there is no reason to change your routine just for the sake of changing it. If you're still seeing results from it in terms of both size and strength, then there is no reason to change it.

[pyrobatt]

Rest depends of how heavy it is. Working up to a max double will require more rest between sets than a set of 12. Honestly, it sounds like you need to do the thing that everybody has to do: trial and error and learn what works specifically for you.

As far as changing it up goes, there is no reason to change your routine just for the sake of changing it. If you're still seeing results from it in terms of both size and strength, then there is no reason to change it.

Agreed

[viagra69]

whats your thoughts on this i train legs once a week and have done for long time but i lift heavy and so after heavy squats 5 heavy sets 3 heavy leg press 3 sets calfs 3 set leg extentions 4 sets of romanian deadlift heavy thats my leg work out takes about an hour i am absalutly broke up for most of the week and only start to feel good by the time its back to legs 1 week later other days im training upper body about 5 days a week

[UKNoko]

whats your thoughts on this i train legs once a week and have done for long time but i lift heavy and so after heavy squats 5 heavy sets 3 heavy leg press 3 sets calfs 3 set leg extentions 4 sets of romanian deadlift heavy thats my leg work out takes about an hour i am absalutly broke up for most of the week and only start to feel good by the time its back to legs 1 week later other days im training upper body about 5 days a week

That's quite a volume. Are you lifting close to your 1RM? Are you adding weight on every workout? Are you adding mass?

[viagra69]

not realy making much in the line of gains squat was at about 160kg romanian dead at 150kg for a long time went on a course of test prop and primo sq went to 180kg romanian to 170kg when i came off during pct didnt push myself to the max just finished pct and got a bad flu so not realy sure where i am strength wise now havnt tried my max but wud squat about 150kg and romanian about the same during pct just back this week after the flu im a hard gainer but short at 5.7 probably down to about 183 after this flu

[aceroni]

^^ do you guys REALLY think thats alot of volume.. I feel like i must be seriously overdoing it, if thats the case...
Im doing about 15 sets for legs (4 leg curl 4 squat 4 leg pres or hax 4 sldl) and im really never sore for more than 3 days ... i feel like you're not eating enough or sleeping enough if your sore for a whole week. either that or you're dehydrated, and drinking booze..?