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factors for identifying over training
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Posted by: warrenkm
I've been working out 5/6 per week, 33 years old, 6'/205 lbs, good intensity, for about 10 years. I've had ups and downs in muscle development with good results in some areas, but never good enough! My average time each day is a hard 1-1.5 hours. I work antagonistic pairs, chest/back, bi/tri, and shoulder/leg (well, okay almost antagonistic).
With all that being said, I have a gut feeling that I am over training but psychologically it's hard to leave with juice in the tank. I am not ever sore muscle wise although I almost always train to total fatigue (joints are not in great shape). I think I intake enough calories. But my gains in strength stopped years ago and my bulk that I had feels like it's diminishing. What experience do you [all] have with identifying over training? I hate to just arbitrarily back off for a few months to see what happens, but am ready to take a new approach.
Posted by: rockcrest
have you been working the same muscle groups together for 10 years 5-6 days week? take a week of and switch up the routine a little.
Posted by: brodus
Hmmm....
If you're not feeling lethargic, or getting sore, I doubt you're overtraining. This is just my take. Athletes that have been training only five years workout 2hrs.+ daily 5X a week in sports with no problems, so I don't think one hour -hour and a half after ten years of training is going to cause overtraining. My guess is your routine needs to change.
Do you take ample time off after every few months to let the body fully recover?
How about turning your split around, so that you work one major group per day, like Chest/Bis, Legs/Shoulders, Back/Tris?
Have you tried shortening the workouts while limiting rest?
German Volume Training?
GoPros P/RR/S method?
Which joints, particularly, are in bad shape? Do you do any specific exercises to strengthen or protect them?
Do you vary your volume?
Does your workout include cardio?
Posted by: Prince
do you ever take a break, like a complete week off from training?
are you saying you train to failure ever work-out?
Posted by: warrenkm
Well, I don't have a regular time-off schedule. Usually end up rolling in recovery time with business travel. It doesn't ever seem to make that much difference one way or the other taking off 4-7 days.
As far as joint pain, taking time off does help that tremendously but it always seems to be at the expense of strength (although my arms respond well to time off my chest does not, even after only a week off)
I haven't tried varying my splits, that is running back/tri or back/bi instead of back/chest. It seems like the most likely candidate is simply having a routine that is stagnant.
My routine wasn't built on anything in the literature, just fine tuning what seemed to work best at the time so I am not familiar with any of the "methods" out there. Any reasonable consensus on a good source of information?
Posted by: rockcrest
Quote:
Originally posted by warrenkm
It seems like the most likely candidate is simply having a routine that is stagnant.
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werd...don't you get bored doing the same routine everyday anyway? i bet a routine change with some different excercises too will show your muscles nicely
Posted by: warrenkm
no, I do 3 days, repeat, and then take a day off. The same thing everyday, no way.
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