Overtraining... ok then. What now?

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  1. Overtraining... ok then. What now?


    Ok so apparently im over training, 6 days a week is a little do much ive been told(monday chest/bi, tuesday back/abs, wednesday shoulders/tris, then repeat 3 rotation cycle).

    What now, i dont have much of an idea on what a good workout and schedule would be. Can you guys gimme some suggestions? or even make me a workout and schedule completely if youd be so kind?

    Age: 16
    Height: 6'0"
    Weight:170lbs
    BF:8.5%

    Im still new at this whole thing and i could really use some help.

    Also, what are some good ways to bulk up on good calories, i dont want to go with some bulk powder thats totally carbs, but any ideas on foods or other ways to get extra calories would be great cause i need something like 5,000 a day and im not getting close.


  2. you're missing a leg workout!

    if i were you, i'd probably do:
    day 1: chest,tri,abs
    day 2: back, bi
    day 3: shoulders, traps
    day 4: legs, calves
    day 5: rest
    repeat or have more rest days in between day 1 - day 4 if you feel like you are exhausted.
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  3. I'm right there with you. I was just about to start a thread about over-training and you had beat me to it. I am quite a bit older than you at 31 but have the same build, 6' and 170 lbs. I work out five days a week and I'm not seeing the gains I want. I will definately be following this thread.

  4. arms get a light workout from doing chest and back. since you don't want to train your legs (if i remember correctly) try

    m - back / abs
    t - chest / shoulders
    w - arms
    th - back / abs
    f - chest / shoulders

    no matter how much you want to gain weight, it'll be a nightmare without working legs directly though. no squats, no deadlifts = no mass, period. bench only releases 8% more free flowing testosterone to your system, vs the 20% you'll get from squats. its your call though. if you do decide to do legs - my workout is:

    M - legs / back
    T - chest / shoulders
    W - bi's / tri's
    Th - legs / back
    F - chest / shoulders

  5. i always forget to mention this. I dont have a specific day for legs because theyre already massive, but i still do sqauts and deads to boost testosterone levels for gaining mass. I was just switching off, squats one day, deads the next, then repeat.

    M - legs / back
    T - chest / shoulders
    W - bi's / tri's
    Th - legs / back
    F - chest / shoulders
    I like this idea from suncloud, but its basically the same thing ive been doing, just a little mix up of what areas on what days. Won't i still be over training?

    Edit* Just on a side note, wouldn't it be better to separate related areas like chest and triceps on different days so that the secondary muscle group gets a better workout? or does it not matter?
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  6. yeah!6 days is too much. 4 days on 3 days off a week, mix it up with cv. maybe use a bit of L- glut

  7. depends on what works for you - thats what works best for me. 6 days is one day too much - but if you look at my workout, each muscle gets worked out twice a week (like DC), because chest and back with no direct work = 1/2 an arm workout. 4 or 5 days a week works for most of us.

    deads, squats, clean and press all work abs indirectly, so i don't bother training them.

  8. http://www.defrancostraining.com/art...s_westside.htm

    this is my routine... there is also a 4 and 5 day version on there if you would like to be in the gym more often
    SFW and GFH

  9. 5 days a week is definately overtraining... i would do a 3 day a week workout.. major muscle groups on each day
    Mon-- Chest and back

    Wed--legs

    Fri--Shoulders, bi's and tri's

    The only thing is, to get any gain at all you need to be doing high intensity exerting 100% of efoort in all that you do... secondly.. REST..

    As far as your eating.. protein is the main factor.. people say 1 to 1.5 grams to every body weight.. try to do this to every LEAN body pound... Overall try to keep a balanced eating habit.. take some protein powder.. i take nitro tech vanilla.. it hasa lot in it creatine etc.. but i have seen some powder that has low carbs i'll get back to you on that.. but yeah.. your still young i'm 18 and am just now knowing what to take and not... calories are a hard thing to take in... eat whatever though, your body type is smaller meaning you'll burn whatever you take in off.. good luck ..

  10. Monday - Chest/Biceps
    Tuesday - Rest
    Wednesday - Back/Triceps
    Thursday - Rest
    Friday - Shoulders/Abs/Legs
    Sat/Sunday - Rest
    Hows this for a lighter workout routine?

  11. i go...

    mon/wed/fri
    shoulders, bicepts, tricepts, forarms, and traps

    tues/thurs/sat
    back,chest,legs,calves,neck

    whenever i feel beat down i will take the day off.. keep my cals high, and have been seeing awsome gains... every 5-7 weeks ill take a whole week off... i hate taking more than a day off though... i get really emotional for some reason.lol

  12. monday-chest and bi
    tuesday-legs
    wedsday-off
    thrusday-back
    friday-shoulders and tri s

  13. Quote Originally Posted by bigCountry000 View Post
    5 days a week is definately overtraining... i would do a 3 day a week workout.. major muscle groups on each day
    Mon-- Chest and back

    Wed--legs

    Fri--Shoulders, bi's and tri's

    The only thing is, to get any gain at all you need to be doing high intensity exerting 100% of efoort in all that you do... secondly.. REST..

    As far as your eating.. protein is the main factor.. people say 1 to 1.5 grams to every body weight.. try to do this to every LEAN body pound... Overall try to keep a balanced eating habit.. take some protein powder.. i take nitro tech vanilla.. it hasa lot in it creatine etc.. but i have seen some powder that has low carbs i'll get back to you on that.. but yeah.. your still young i'm 18 and am just now knowing what to take and not... calories are a hard thing to take in... eat whatever though, your body type is smaller meaning you'll burn whatever you take in off.. good luck ..
    Couldn't be more wrong

  14. not really it's pretty correct

  15. Heres my new idea for a schedule. 4 days a week, but still hitting each body part twice. Each body part will get about 7-8 sets of a moderately heavy weight until failure(8-10 reps) on various exercises.

    Monday-Chest, Shoulders, Abs, Back
    Tuesday-Biceps(forearms), Triceps, Legs
    Wednesday-Soccer Practice
    Thursday-Chest, Shoulders, Abs, Back
    Friday-Biceps(forearms), Triceps, Legs
    Saturday- Off
    Sunday- Off
    Please critique and let me know what you think. Is it still overtraining?

  16. First this may sound weird, I would say take an entire week off training. When I was over training about 6 months ago, I took a week off and my muscles exploded with growth. That way you get a good long recoop. Thats just my opinion tho. I still do it every once in awhile. I get more defined and bigger when I do....its a lil weird. But no longer than a week or it goes to belly.... I know lol.

    I alot of times I did 3 days a week, each day is 2 muscle groups(though I do abs more) and each muscle group got 3 workouts at 3 sets each of 8-12 reps depending on the workout.

    Browse the logs section and see how some people do their workouts if you have free time. You get Great ideas to modify your own past what we offer. Only you know you.

    But the 3 day split is true and tried

    you shouldn't hit each body part 2 times I dont think it will work well at the moment. You will grow more from 1 day a week for each group. we all have things that work different for us. But when I stopped over training I gained 7 pounds in 3 weeks. And have added more since(this is in the last 6 months)

    Glad to see you though man. Its good to see a young lifter asking for real advice instead of just hurting himself in the gym.
  17. Unbreakable
    David Dunn's Avatar

    Quote Originally Posted by Zero V View Post
    First this may sound weird, I would say take an entire week off training. When I was over training about 6 months ago, I took a week off and my muscles exploded with growth. That way you get a good long recoop. Thats just my opinion tho. I still do it every once in awhile.
    It's not weird its called deconditioning and is an integral part of a sound training discipline.

  18. Quote Originally Posted by B5150 View Post
    It's not weird its called deconditioning and is an integral part of a sound training discipline.
    Glad someone agrees its good. I just notice almost everyman I run into think if they stop for 3 days they will start to lose muscle I think if I told guy at the gym who is struggling with over training to take a week off they would probably laugh at me....egos.....So i always wondered If I was just weird in the ways I do things. Thanks for the input, now I know what to call it other than a rest. Never saw it in a post, or workout regime, just started doing it myself, it gave me better results.

  19. I really need to find a 4 day routine that works for me. I'm the sort of person, as much as i hate being a routine its the best for me. I will hate doing the same thing every day but I will skip gym days like I have been if I dont have one

  20. I do a 4 day split, like this:

    1. Chest-Tris
    2. Back-Bis
    3. Legs
    4. Shoulders
    I do abs on all days. This is what works for me.

  21. Monday- Chest/Back
    Tuesday-Biceps/Triceps
    Wednesday-Soccer
    Thursday-Shoulders/Abs/ legs
    Friday- Cardio

    Better?
    Edit* I also involuntarily took a week off, i had no ride to the gym and i cant drive myself just yet so im rearing to get back into the gym.

  22. Quote Originally Posted by NerdFlexd View Post
    Monday- Chest/Back
    Tuesday-Biceps/Triceps
    Wednesday-Soccer
    Thursday-Shoulders/Abs/ legs
    Friday- Cardio

    Better?
    Edit* I also involuntarily took a week off, i had no ride to the gym and i cant drive myself just yet so im rearing to get back into the gym.
    Thats because we all called up luke and had him use the force on you....

  23. Quote Originally Posted by Zero V View Post
    Thats because we all called up luke and had him use the force on you....
    i dont get it...

  24. eeewwwwwwwwww soccer? why














    jk

  25. Quote Originally Posted by bigCountry000 View Post
    5 days a week is definately overtraining... i would do a 3 day a week workout.. major muscle groups on each day
    Mon-- Chest and back

    Wed--legs

    Fri--Shoulders, bi's and tri's

    The only thing is, to get any gain at all you need to be doing high intensity exerting 100% of efoort in all that you do... secondly.. REST..

    As far as your eating.. protein is the main factor.. people say 1 to 1.5 grams to every body weight.. try to do this to every LEAN body pound... Overall try to keep a balanced eating habit.. take some protein powder.. i take nitro tech vanilla.. it hasa lot in it creatine etc.. but i have seen some powder that has low carbs i'll get back to you on that.. but yeah.. your still young i'm 18 and am just now knowing what to take and not... calories are a hard thing to take in... eat whatever though, your body type is smaller meaning you'll burn whatever you take in off.. good luck ..
    In my opinion the best advice on this topic. I also agree with taking a week off now and again. You don't grow in the gym, only with rest and good nutrition. For the best advice on training frequency read anything by Mike Mentzer. It's difficult to change the way you think about training but his methods make a lot of sense.......... and they work.
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