OverTraining ??

vidapreta

vidapreta

Well-known member
I have always heard spending too much time in the gym could lead to overtraining. Here's my problem i'm so busy these days that the only time that i can make it to the gym are 2 days per week sometimes only once!! So i try to fit everything into 2 days. For example Sunday might be Bench presses, Lying Tricep Extensions,Squats, Hamstrings, Calves and Abs...ect..ect.. Then Thursday would be Deadlifts, Pull Ups, Biceps, Shoulders and Abs...ect...ect.. each day i spend at least 3 hours in the gym. But in order to hit everything i need to devote that much time to the gym.
 
I think over training is a relative term. If your still progressing in your goals without injuring yourself then how can you be over training?
 
NurseGray said:
I think over training is a relative term. If your still progressing in your goals without injuring yourself then how can you be over training?
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I also feel that from Sunday until i workout again on Thursday my body is getting 4 days to rest and recuperate. and 3 days between Thursday until Sunday.
 
You'll be fine, but definitely listen to your body. There are people that put in 3 hours on more days than you're currently doing.
 
Certainly it can work, or you could make it work.
There is a lot of info and has been around for quite some time on, "abbreviated training" protocols, 2x per week, along with full body W/O's etc.
I would say to put the primary focus on the big compound moves first ie: squats, deads, rows, BP's, OHP's, chins etc. (as these enlist the greatest change in the body's chemistry, hormone output and abilities to transform the system.)
As far as time spent and or actual so called overtraining, that would more likely fall under the topic of time between sets or clip in which you are moving thru your W/O's and how much intensity/weight ratio to 1RM's or hard exhaustive training you are doing. ie: It is pretty easy to do 5-6 sets of curls @ 75%-80%, compared to 5-6 sets of squats at same output, but of course the squats, will make greater inroads to overall strength & body mass. If that is a goal!?
 
you might look into a HST workout. I use it in the Summer when I have limited days do to so much travel for my daughters softball.
if you do it correct it can take about 2.5 hrs on the 3x sessions. also if you stay accountable to your log your body will tell you when its time to de-condition. Mine varies from 6-8 weeks. your will notice you cant lift as much. make sure this is the case for 2-3 workouts. nutrition and sleep can affect this as well.
 
vidapreta said:
I have always heard spending too much time in the gym could lead to overtraining. Here's my problem i'm so busy these days that the only time that i can make it to the gym are 2 days per week sometimes only once!! So i try to fit everything into 2 days. For example Sunday might be Bench presses, Lying Tricep Extensions,Squats, Hamstrings, Calves and Abs...ect..ect.. Then Thursday would be Deadlifts, Pull Ups, Biceps, Shoulders and Abs...ect...ect.. each day i spend at least 3 hours in the gym. But in order to hit everything i need to devote that much time to the gym.
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You're good to go man.

There are plenty of big ass mofos on this site that only train twice a week.
 
You're fine. Even if you're doing a stupidly high amount of volume/intensity but only hitting the weights once or twice a week, you'll recover, as long as your diet is in check and you aren't plagued with some hormonal imbalance that we don't know about.
 
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