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Thread: Am I overtraining?

  1. #1
    next-tyson-but-white arnoldsclone's Avatar
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    Am I overtraining?

    I wonder if i do too much sometimes, for a backround i have been bodybuilding religously for 11 months, i worked out for a few years on and off before that with a crappy idea on what building muscle was.
    here's a sample routine i would do, and btw i'm strength training so i can up my hypertrophy weight in a couple months.

    chest and tri's day

    flat bench 4 sets 6 reps
    incln dumbell 4 sets 6 reps
    low cable cross 2 sets 15-18 reps
    push ups shoulder width 2 sets till burnout

    dips 4 sets 6 reps (not leaning foward)
    skull crushers 4 sets 6 reps
    kick backs 2 sets 15 reps or so
    over head single arms 2 sets 15 reps or so

    let me know what you guys think, it takes me an hour and 15 minutes to complete it all while supersetting.

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  2. #2
    Senior Member Anthony's Avatar
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    Are you progressing?
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  3. #3
    Senior Member Vita's Avatar
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    i think the pro's are going to need more of your routine, unless that's it.

    generally, you're the only one to be able to tell if you're overtraining. search for "symptoms of overtraining" or something related to find out if you have them. it's not likely though...

  4. #4
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Anthony
    Are you progressing?
    yes, ut not sure if i'm progressing fast enough. i understand genetics etc. has alot to do with training volume etc. so it's a hard question to answer.
    what volume would you reccomend i do? say on that same day, or does it look good to you?
    Last edited by arnoldsclone; 11-17-2005 at 10:42 AM.

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  5. #5
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Vita
    i think the pro's are going to need more of your routine, unless that's it.

    generally, you're the only one to be able to tell if you're overtraining. search for "symptoms of overtraining" or something related to find out if you have them. it's not likely though...
    what do you mean the pro's will need more of my routine?

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  6. #6
    Senior Member Anthony's Avatar
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    If you're progressing, be happy. If you are curious how you would react to something different, try something different.

    I personally think your choice of exercises/reps are a waste of time if you are training for strength. But if it's working, go for it.
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  7. #7
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Anthony
    If you're progressing, be happy. If you are curious how you would react to something different, try something different.

    I personally think your choice of exercises/reps are a waste of time if you are training for strength. But if it's working, go for it.
    why are they a waste of time/ what do you reccomend for gaining strength? i put the higher rep ranges just to get some pump in because i don't pump on low rep ranges(does anyone?), i thought 6 reps was a strength training rep range?

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  8. #8
    Senior Member DNL's Avatar
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    you've been lifting for a long time. I'm sure your body should know if you are overtraining or not.

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    what's the rest of the routine?
    Last edited by Pats Fan; 11-17-2005 at 11:37 AM.

  10. #10
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Pats Fan
    what's the rest of the routine?
    for chest/ tri's that is it, i take 2-3 minute rests after each super set.

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  11. #11
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    Quote Originally Posted by arnoldsclone
    for chest/ tri's that is it, i take 2-3 minute rests after each super set.
    You can't be that simple - I meant back and legs. What do you do for those very large muscle groups? And what does a one to two week block of training look like?

  12. #12
    Senior Member Anthony's Avatar
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    Quote Originally Posted by arnoldsclone
    why are they a waste of time/ what do you reccomend for gaining strength? i put the higher rep ranges just to get some pump in because i don't pump on low rep ranges(does anyone?), i thought 6 reps was a strength training rep range?
    heavy compound movements (aka, NOT kickbacks) with low reps (not 15 reps) will be better for strength.
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  13. #13
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Anthony
    heavy compound movements (aka, NOT kickbacks) with low reps (not 15 reps) will be better for strength.
    obviously, i just can't leave the gym without a pump.

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  14. #14
    Senior Member Vita's Avatar
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    Quote Originally Posted by arnoldsclone
    what do you mean the pro's will need more of my routine?
    you asked if you're overtraining. you'll get a better guess if you post what your entire routine looks like (i.e., what you do in a week (or whatever your period is)).

    if you don't know if you're overtraining, you're probably not. it's all mental toughness. don't worry so much about overtraining, and worry about your goals.

    what are your goals? to gain weight/size (i assume since you said you're bodybuilding), strength (obviously hand in hand, but what's the focus?), or are you training for a sport (obviously not).

    why don't you do a search to see what symptoms of overtraining are, and go from there.

    see the sticky? end all of answer getters?

  15. #15
    next-tyson-but-white arnoldsclone's Avatar
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    here's a sample of what i would do in a week * indicates pump

    legs and shoulders #1

    squats 4 sets 6 reps freeweight
    calf raises 4 sets 6-8 reps
    front squats 4 sets 8 reps
    front leg ext 2 sets 12 reps*

    dumbell press 4 sets 6 reps arnolds overs
    side raises 4 sets 6 reps
    shrugs 4 sets 6 reps(i do shrugs on shoulder day as deadlifts hit my traps hard on back day, i caonsider the trap part of the shoulders anyway)
    cable flies 2 sets 8-10 reps for rear delts*

    back/ bi day #2

    pull ups 4 sets 6 reps
    dead lifts 4 sets 6 reps
    upright rows 4 sets 6 reps
    close grip rows 2 sets 8-10 reps*

    incline sup curls 4 sets 6 reps
    reverse curls 4 sets 6 reps
    high peaking cables 2 sets 15-18 reps*

    chest and tris call it number 3

    i have the three workouts i have posted up, i throw forearms and abs in when i feal like it, a week could go like this

    monday back and bi's
    tuesday chest and tris
    weds legs and shoulders
    thursday back and bi's
    friday off
    saturady chest and tri's
    sunday off

    well what do ya think any suggestions are greatly appreciated, though i am a troll.
    (for chest and tri workout look abve to the 1st post)
    Last edited by arnoldsclone; 11-17-2005 at 01:07 PM.

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  16. #16
    Fury Divine RickTheDestroyer's Avatar
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    Quote Originally Posted by arnoldsclone
    obviously, i just can't leave the gym without a pump.
    I get my most pumped on my olympic day, actually it's one of the best pumps I get in any of my workouts- and I don't have to waste my time with bull**** like kickbacks.
    It's a full body workout with just olympic lift variations: 3x5 high pulls, 3x5 push press, 3x3 power cleans, 2x5 overhead squats, 3x5 front squats. Plus a light warm up set for each exercise.
    Zero isolation work. All reps at five or less. Great pump, and more importantly, I'm gaining size and strength every week. Life is good.
    530S/320B/475D
    With strength I burn

  17. #17
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by DenimDemon
    I get my most pumped on my olympic day, actually it's one of the best pumps I get in any of my workouts- and I don't have to waste my time with bull**** like kickbacks.
    It's a full body workout with just olympic lift variations: 3x5 high pulls, 3x5 push press, 3x3 power cleans, 2x5 overhead squats, 3x5 front squats. Plus a light warm up set for each exercise.
    Zero isolation work. All reps at five or less. Great pump, and more importantly, I'm gaining size and strength every week. Life is good.
    nice man, i don't pump well on low reps, i just am addicted to the fealing of it ya know? everyone is different....

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  18. #18
    Senior Member Anthony's Avatar
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    You train everything twice except legs. Hmmmm.
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  19. #19
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by Anthony
    You train everything twice except legs. Hmmmm.
    fromm most studies i have read it takes legs a full day extra to heal when compared to upper body, and for me they are sore longer anyway, wouldn't it make sense being that the quads etc. are huge muscles and i punish em' all day walking?

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  20. #20
    Senior Member getfit's Avatar
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    walking is not punishing your legs.Squats might punish them a little more
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

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  21. #21
    next-tyson-but-white arnoldsclone's Avatar
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    did noone else read the muscle and fitness a couple months ago that they said a study was done with 30 or so healthy experienced lifters, and it was shown that it took them 1 off day to reach the same reps as fresh on say bench, and 2 days of healing on the leg press to complete the same reps as fresh?

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  22. #22
    Getting There 97muscle's Avatar
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    You seem like a decent guy, but if you have been lifting for so long why are there so many questions about what others are doing and so little about what you do or some suggestions that you have? I mean anyone that has lifted for any length of time knows that something one guy does will not necessarily work for the next guy, so instead of starting a thread with a question maybe try adding your stats and fully think about what you are about to ask. and most importantly use the search tool.

    Later
    "One's success is determined only by his/her effort and willingness to get back up when they fall." 97muscle

    ]

  23. #23
    Senior Member khari's Avatar
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    In my opinion you should be training your lower body at least as often as everything else combined. If you don't want to do that at least don't do your biceps more often than lower body.

  24. #24
    Fury Divine RickTheDestroyer's Avatar
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    Quote Originally Posted by arnoldsclone
    did noone else read the muscle and fitness a couple months ago that they said a study was done with 30 or so healthy experienced lifters, and it was shown that it took them 1 off day to reach the same reps as fresh on say bench, and 2 days of healing on the leg press to complete the same reps as fresh?
    Dude, if you're believing **** in M&F then you've got a bigger problem than possibly overtraining.
    530S/320B/475D
    With strength I burn

  25. #25
    I strongly disagree with doing your pulling exercises together and your pushing exercises together. I can almost guarantee you if you seperate them so you work bis/tris together and back/chest or even seperate chest and back, depending on the symmetry and proportion of your body. If you train chest first, then tris, your tris are fatigue from your chest workout. With all those presses and pullovers, you wont be able to blast your tris as much as if you seperated them. Same with the back/bis. With all the rows and pull downs/wide chins you do, once you hit your biceps, you cant hit them fresh no matter what. If you have been doing this routine for a few yrs now, my guess is that your arms are out of proportion to your chest/back.
    For the most part, its not too hard to find out if you are over training...stretch the body part you are training that day and if its the slightest bit sore, do not train it. In order to make the most of your workout, your muscles must be fully repaired. If their sore for more than 2 days, then you should intake more quality protein (tuna, egg whites..) And dont forget, your 8 hours of sleep.

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