Am I Over Training?

[Unbreakable]

Im on my 3rd week of my super 1+ starting tommorow and I've been getting resonably somewhat good gains in strenth not so much in size only 4pound gain so I was wondering if I was overtraining. I read somewhere while on a One+ cycle that you train a lil longer and harder than usual. My training last at the very least 2hrs no cardio included either. Going seven to nine sets of six heavy reps per body part. Strenth wise its good, just wanna make sure Im not to much into the Overtraining zone. Opinions appreciated.


:saw: damn i love violence!!!!

 

[TMack40]

I hope you mean 2 hours at the very most. Even 2 hours IMO is a little lengthy. 7-9 sets pre body part seems a little on the low side if anything. Whats your split though? Its hard to make any judgments without knowing that...

 

[pjorstad]

2 hours and thats all the sets your doing???? What the hell are you trying to talk to every girl in the gym for your rest times.


Be out of the gym in 75 minutes or less and rest only 1 minute for isolations and 2 minutes per set for the compound excercises and do 12 to 6 reps. Your reps might be too low and your rest is probably too high.

 

[Biggs]

My training last at the very least 2hrs no cardio included either. Going seven to nine sets of six heavy reps per body part.

Yeah I gotta repeat Pjorstad, 9 x 6 takes 2 hours? Should be able to speed it up and still get adequate rest time... even 5 minute rests each set is about 45 mins rest plus actual working time, which isn't that much at all...

 

[DarCSA]

That seems a little long to be working out. Sounds like the AST style of training you are doing. The Max-OT I believe is what it is called. I wasn't a fan of the program and dropped promptly after starting because I never felt satisfied with a workout based upon their recommendations. I hope you are making protein shakes in that time frame and getting a few phone numbers from the girls. That is a tremendous amount of time to be in the gym unless you are Mr. Olympia and no one here knows it. <IMG alt="big grin" src="http://forum.bdcnutrition.com/images/smilies/biggrin.gif" border=0>

 

[Bean]

yup definitely overtraining

for more size gain try 8-12 reps per set with 90-120seconds of rest...

for more strength gain, try 4-6 reps per set with 3min rest...

oh and 9sets is ok for stuff like bis, tris, etc... but for bigger compound exercises like the bench; you need around 12 sets or so... on androgens anyway off androgens doing more than 9 8-12 rep sets is total killer...

and damn man 2 hours? jeezus... first off if you're wanting to gain weight don't do cardio... simple as that... and cut down the workout time to a MAXIMUM of 75minutes... try to get done in 60min.... if you're having problems with 75min; bring a stopwatch like i do to time your rest periods; and if you find out thats not enough; split up the workouts like i did; went from 3 to 4 a week...

on androgens i work out 4 times a week; off androgens i workout 3 times

 

[Unbreakable]

ok thanks for the suggestion maybe its just my rest time taking too long between sets i am timing my rest between sets to 1 and a half minute between every set. so a total of 54 sets 9 different exercises with 6 sets each containing 6 reps with 1min 30 sec rest between the total of 54 sets so a guessing estimate at the very least of around 54 minutes of rest total while at the gym something like that but I like what pj suggested "Be out of the gym in 75 minutes or less and rest only 1 minute for isolations and 2 minutes per set for the compound excercises and do 12 to 6 reps. Your reps might be too low and your rest is probably too high" so I'll probably give that a try. and i hate cardio so i dont even do any of that crap. and I dont talk to anyone at the gym im not one of those dumbass's who do nothing but take up a peice of gym equipment trying to get a number damn that annoys the hell outtta me makes me just wanna:saw: but thanks every1for the advise

 

[Unbreakable]

I hope you mean 2 hours at the very most. Even 2 hours IMO is a little lengthy. 7-9 sets pre body part seems a little on the low side if anything. Whats your split though? Its hard to make any judgments without knowing that...

guess i should have listed the split duh, i just wasnt thinking as usual.

day1=chest
day2=delts
day3=off
day4=back
day5=legs
day6=arms
day7=off

 

[pjorstad]

54 sets??? Holy crap. Cut that about in half even on cycle!



it sounds like you rep ranges and rest times are ok. I mean i just tried for my last 2 workouts to do low rests for the compound and i found my strength went down like a rocket after one set on the compounds so im gonna try 2 minute rests for compounds. I know for isolations it seems like i can get away with 1 minute rets if i start off at 10-12 reps and do 3-4 sets. Every muscle group has different fiber makeup and hence will respond to different rep ranges and rest times so you might want to try different shcemes and see what gives you the best results.

I think thought the main thing is the volume. Your doing 2 times as much as what i think would be ideal for a workout while on unless your arnold swartneggar

IMO the best time way to take advantage of androgens is a high rep scheme 12 to 6 reps for example and higher volume. Doing higher volume with lower reps will outrain the nervous system on androgens even if your muscles are mostly recovered. However even if you switched to a higher rep scheme your doing WAY too many sets.

 

[Bean]

9 exercises?!? in one day?

jesus christ dude; ON 1-test i was doing about 6 exercises a day; and only about 4 with a full 4 sets; the rest were 2 or 3 sets...

9 is just tooooo much

off cycle you should be doing like 5 or 6 on a 3 day split...