bigsahm21

Is this over-training? That's usually the problem I have with my routines.

M - push
T - pull
W - legs
TH - off
F - push
S - pull
S - off

Each workout is like 3-4 compound movements, with a tiny bit of iso work as well. Abs 3 x's a week, cardio 4 x's a week.

kidbodybilder

no that looks prity good if u think ur over traning tho cut down on one of ur cardo days to give u a litle bit more of a rest

ShapeUP

Try eating right. Maybe take 2 days off in a row. That should help. Mostly eating right.

El Hefe

I was just reading an article on T-nation on how overtraining is the most mis/overused term in weight training.


That is actually the same type of split I was using,(except i did legs 2x a week) and I didn't feel "overtrained"

I've recently switched to a full body push pull split

Bench 185 x 5
DL 355 x 3
Squat 225 x 6

bigsahm21

See I don't wanna cut cardio though because i'm a runner first bodybuilder second.

I think it's a little much I could use like...one more rest day probably. But I like hitting each upper group twice a week...I think I'm just going to do this:

M - Upper
W - Legs
F - Upper

bigsahm21

I'm eating right. I'm just not making any strength gains, which I'd like to do. I hit the gym on some days and my muscles still feel a little tired, and they fatigue much quicker.

kidbodybilder

u could do fullbody workouts monday wensday friday

El Hefe

you over analyzing it, as your body adapts your muscles will feel less fatigued, is this a new a new routine?

I doubt its the volume or "overtraining", causing you not to gain strength, do you get enough sleep at night, are you sure your intaking enough calories?

Bench 185 x 5
DL 355 x 3
Squat 225 x 6

bigsahm21

Yeah. anywhere from 7 1/2 - 9 1/2 hours, and i don't think i'm eating too little. im not losing any weight at all.

Gazhole

Id just stick to 3 days per week training, 5 days of weight training plus all the other stuff you're doing seems like far too much to me:

Week 1 = Mon-UpperPush, Wed-Lower, Fri-UpperPull
Week 2 = Mon-LowerPush, Wed-Upper, Fri-LowerPull

Repeat. Then just add your cardio after weight training, and on one other day, and take the other days as rest.

Or something.

As for overtraining - Do you feel overtrained? Have you taken a DROP in strength? Do you feel generally more fatigued? Do you have a lack of desire to workout? Do you get out of breath in the gym more quickely? Loss of appetite? Sleep patterns getting messed up?

These are all some symptoms of overtraining, look out for them.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

SAMIAM

Give some thought to TBT 3x/wk using 4 compounds and no more than 2 iso's, your situation and priorities as you described them make you the perfect candidate for TBT.

bigsahm21

Thanks for the feedback guys.

I actually was doing TBT for a while, and I really liked it. I just like to switch up mor workouts. I think i'll do the push/legs/pull split for a while and then switch back to TBT.

Witchblade

push pull legs 3 days a week is plenty, especially with 4 running days. 4 days a week is good too, but 5 is overkill to me.

Do you do sprints or long distance running? If you do sprints you should do even less, since they fatigue your CNS as well.

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mike456

your training upper 4 days a week, and lower once a week.

I cannot tell you if it is over-training from just a split. I can tell you that many days is worthless. If you like to train frequently do upper, lower twice a week.

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bigsahm21

I did that because my legs take a pounding from the running I do...if I do legs twice a week with my running, I break down, period.

cjm

where does over-training end, and intensity begin.
example one.
okay, there is a chance that this is myth, i was assured it was genuine.( just like my other half, saying the sauce for tea was homemade, and not from a jar.) a guy did calf raises for nine and a half hours. pump gained , two and a half inches. pump retained, one and a quarter.
example two.
i did straight legged deadlift , every day for five/six days,( back problems) my deadlift increased by twenty kilos.
i am not saying that over training does not exist, however the line does seem to get blurred sometimes.what do you think?

"Dont trust something that bleeds for 5 days and doesnt die"

Witchblade

I think it's bollocks.

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cjm

hi Witchblade, which ?

"Dont trust something that bleeds for 5 days and doesnt die"

ABCs

I am sometimes afraid of over training a certain part. I just listen to my body. If it say a certain area needs a rest than I listen.

After almost 2 weeks... I am back and better than ever.

kcoleman

I think people worry way too much about overtraining. It's harder than you think to overtrain.

mR.Ska

This is how i see over training. If your muscles litterally get stuck in a certain position for few days as if it is frozen solid i believe that is over training
[happened to me couple of times]. Long as you can do your daily activity fine that i dont consider it over training. i am pretty sure some of the more experienced body builers would beg to differ however

kcoleman

We're talking about 'over-training', not 'over-straining'.

mR.Ska

whats the diff?

juggernaut

be very careful with cardio and trying to build mass. It will eat muscle tissue if it is done excessively.

Honestly I think you are overtraining. 3-4 compounds, PLUS iso work is excessive and you dont sound like you are competing. Cut it down a bit, say to two comps, and one iso and see how it goes from there. When I am in precontest, I dont usually go past 3 comps and 1 iso and I have a lot of girth to take care of. Id also consider dropping a day of cardio. Try moving cardio to the AM on empty stomach upon rising. It doesnt even need to be high impact, and train at night.

Witchblade

All of it. If your anecodote is factual, it's probably just because your form improved.

Emphasis on excessively. 2-3 times a week of cardio is good for conditioning and should never be left out IMO.

I wouldn't do that. Low intensity training is crap compared to HIIT already, no need to starve yourself out before your workout. You might have depleted glycogen stores, but you won't be able to perform at all. It might work for you, but in general I wouldn't recommend it.

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juggernaut

I've used HIIT before and it is a great workout, however I might be talking to someone who might not want to go that route because of cardio/respiratory problems, since HIIT is hard as hell for the "normal" trainer; Low intensity has its place. It isnt "crap". I use it well, and since November, just from low intensity, I dropped 15 lbs without and changes in diet.

Witchblade

Not saying it's crap, just saying I prefer HIIT. I do steady state cardio myself too sometimes.

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juggernaut

"I wouldn't do that. Low intensity training is crap compared to HIIT"...

Now you're just giving someone an asinine statement.

Witchblade

That is indeed exactly what I said.

crap compared to HIIT
=> I prefer HIIT to steady state cardio

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