is my basic routine. Very little cardio.
I'm just trying to bulk.
Instead could I go:
Day1 Pull
Day2 push
Day 3 Pull
Day 4 Push
Day 5 legs
SO for example, every other day bi's or every other day chest.
Is this over training?
Thanks
Posted by: tomuchgear
your chest needs a few days to heel just like your back biceps and triceps dont need as long but the back and chest do try like hmmm a split were monday you do chest the tuesday back what ever on wednesday then chest on thursday then back on friday that allows time to heal if you would like to work multiple muscle groups more than once a week. over training is just not giving your muscles enough time to recover from the previous loads. you need time to heal that is were real muscle is built when you lift you are ripping the muscle fibers as they heal new muscle can be built and size can be gained overtraining can couse and typicaly does couse a decrease in muscle mass some times strentgh as well
Posted by: Irons77
Hit each muscle group hard once a week and eat the right amount of clean foods. You will bulk pretty good! Diet is number one on a bulking list. Rest is also important.
Posted by: exceion
Thanks for the response..
Iron, when you say hit it hard can you explain a some?
For example when I'm doing chest, I try to hit as many machines as I can handle.
IE: bench press / incline / decline / chest machines (butterflies) , cables, and some others (free motion i guess you call them).
Between each set I wait approx 5-7mins until I feel I have stamina for the next set. However I continue to get tired through out the routine.. Obviously.
I go to the point where I just can't lift anymore. Granted I can do lower weight and lift, but that doesn't really help does it?
SO I guess my question would be, when I hit fatigue then the muscle group is done for the week?
Thanks
Posted by: Irons77
Do 3-4 exercises with the large muscle groups(back,legs, and chest).3-4 sets per exercise with rep ranges 8-12 for bulking. Smaller muscle groups do 3 exercises 3 sets per exercise with 8-12 reps(tri's, and bi's).
Posted by: Irons77
What I mean by hard is your last 2 reps in each set you should be struggling to get the weight up.
Posted by: exceion
Thanks for the help!
Posted by: tomuchgear
one more thing though with chest some times less is more try the trifecta old school lifts do decline, the flat, and the incline that will tear your chest apart hit it hard with a lot of wieght you will feel it and it is a great mass builder in your pecs and front delts
Posted by: Irons77
anytime, bro
Posted by: Witchblade
IM Official FAQ thread: overtraining.
Posted by: Metallibanger
Originally Posted by Witchblade
IM Official FAQ thread: overtraining.
Originally Posted by Witchblade
Let's make this IM's official FAQ ... we should make this a sticky!
Posted by: Gazhole
Your CNS will also need to recover, not just your muscles. Your body isnt split up into different parts - its a functional unit, so treat it like one.
Overtraining is where you are stressing your body beyond its ability to repair itself. Symptoms of this can be sudden drops in size or strength, un-necessary fatigue, lack of energy, lack of desire to go to the gym, irregularities in sleeping patterns...
Originally Posted by Witchblade
