Am I Overtraining??

[JoeR.]

Hi,
What recently, about 8 weeks ago, got me back in the gym was reading "Arnolds new bodybuilding Encylopedia" and following the routine. I have been reading here mostly about nutrition, but wondered in here to find out most you only train 3-4 days a week.

I am following his beginner Program which is a 3 day split done twice a week. My workout looks like this(most recent):

My Workout Plan


After looking at some of the workouts posted here, I concluded I am overtraining myself, I think. What should I change this to? How many days? Which excersies and how many sets?

I was thinking a 4 day split, but how?
Day 1 Chest
Day 2 Back
Day 3 Bis and Shoulder
Day 4 Legs and Tris

Id like to hit as many muscle groups as possible, I mean I dont want to leave anything out...

I appretiate the time you spent reading this, thanks!

JoeR.

 

[Power Rabbit]

If you are gaining then I dont think you are overtraining.....when your new I honestly think you need alittle more frenquency In the gym....Then as your lifts get bigger, you will need more rest..

If you arent gaining, and actually loseing strength then yes you should cut back..

Ive allways like training opposeing groups on certain days...

I do atm

-mon pecs/lats
-tues hams/quads/calves
-wed rest
-thurs tris/bis
-fri dynamic motion pecs/lats(light weight and some aroebic things to keep my pecs from goin into a rut)
-sat delts/traps calves
-sun rest

its a 5 day split...As you see I do work some things twice a week(calves, pecs, lats)...You have to let your body tell you whether your working it too much...and some parts may tell you high frenquency is fine...others may say 1 a week is enough for me...


your split looks pretty good...only thing id do if i were you is put tris on your chest day, since you hit your tris alot on a chest day anyway....and bis on your back day for the same reason

 

[once was fat]

Hey power rabbit. How did you become a peter cotton tail fanatic?

 

[Power Rabbit]

its thumper from bambi ...my nickname in real life is Rabbit..in fact most people dont even know my real name...Then one day I decided to get a tattoo...and now a giant thumper is on my butt ...the signature is pretty close to what the tattoo looks like...I have it posted in my photos(If you dont mind seein my butt)

 

[Vieope]

Originally posted by BabsieGirl

The Effects of Overtraining can lead to:

Weakened Immune System:
Why? : High performance athletes have chronically lowered immune systems. The high level of training leaves their immune systems frequently depressed so that, for example, if a group of athletes is training together, a flu bug will rapidly make its way around. It is said that, in immunological terms, high-performance athletes are some of the least healthy people around.

Amenorrhea:
Why? :Many young female athletes in training experience absent menstrual cycles due to low body fat content. Exercising women with regular menstrual cycles and amenorrheic women who do not exercise excessively demonstrate a clear diurnal rhythm of leptin levels. Exercising women with amenorrhea lose this normal rhythm, which raises the possibility that this cycle is important for the maintenance of reproductive function. Leptin levels normally rise during the afternoon and reach a peak in the early hours of the morning, then decline towards dawn.

For some women, simply explaining the need for adequate calorific intake to match energy expenditure results in increased intake and/or reduced exercise, and their menses resume. For those women in whom no other cause of amenorrhea can be found, but who are unable or unwilling to either increase food intake or decrease the amount of exercise, estrogen replacement therapy is strongly indicated. Appropriate therapy consists of any estrogen replacement regimen that includes endometrial protection.


I'm sorry. I just don't have time to do this. I usually try to be so helpful but, given I'm on a timeline here with year end, I really need to stay focused on technology vs. health. Please accept my apologies. I'm sorry.



Signs, Symptoms & Indicators of the Effects of Overtraining.

Vision Disturbances
Irritability
Being Anxious/Nervous
Individual Weak Muscles

Risk Factors for The Effects of Overtraining.
Excellent HDL Levels:
Very vigorous exercise and regular long-term heavy aerobic exercise can cause HDL levels to become especially elevated. This is in keeping with the fact that exercise raises HDL levels, and demostrates that overexertion produces further elevations. It is unlikely that there are any negative effects from this elevation, only cardiovascular benefits.

Treatment:

REST REST REST!!!!!!

 

[buffed]

just try not to spent more than 1 hour in the gym..
major muscle : 16 sets
minor muscle : 12 sets

and always listen to your body. If it says stop, it means STOP..

 

[JoeR.]

Well with my current plan, my major muscles are getting more like 12 sets, and minor more like 8 sets.... and I spend almost 1.5 hours in the gym a day....

I really think I need to split it up more, and mabye 1 more day of rest. Id be fine doing a 5 day split, but I cant figure out how to split them like that. Id also need to addmore excersies into my days to make it an hour long.

I was trying to figure this out, this is what I got..
Major Muscle Groups:
Chest
UpperBack
Triceps
Biceps
Legs

Minor Muscle groups:
Shoulders
LowerBack
Forearms
abs

Mabye have a 5 day split where mix in 1 major and 1 minor group as 1 day: ex.
Day1- Chest and abs
Day4- biceps and shoulders
Day2- UpperBack and forearms
Day3- Triceps and lowerback
Day5- Legs and abs

Hows that sound? is that to little, or to much

 

[buffed]

This is just a suggestion..

Chest & tris
Back & bis & calves
Legs
Shoulder & traps


Do the muscle that you are lacking first on the week...

hmmm... i never really train my forearms cos when im doing like shrugs, chin ups and etc, it hits the forearms as well...

 

[buffed]

Tricep & bicep --> major muscle?

And one more thing, do all kinds of variations in terms of reps..
Cos different people react differently, apparently my muscle react really well to low reps for bulking (10,6,4,4)...

 

[JoeR.]

Ok I think I got something

Day1
Chest(3)
Triceps(2)

Day2
UpperBack(3)
Biceps(2)

Day3
Legs(5)

Day4
Shoulders(2)
Forearms(2)
LowerBack(2)

abs every workout day, just crunches or straight leg raises

() means how many excersies for each group, I basicly just mutalited my current plan. Im not sure if thats enough sets though, im thinking its a little low now.

 

[jaybol10]

Hi everyone!
Newbie on the site but I been trying to do some research on overtraining. I saw everyones post and I have a question

Alot of searchs said overtraining is bad. But all they say is for example: Chest no more than 5 sets.

Well does that mean 5 sets entire chest routine?
Or does it mean no more than...
5 sets incline press
5 sets flat bench
5 sets machine flies
5 sets Decline press
total= 20 sets

I have been on a diet routine and lost a total of 120lbs I now stand 6'4 230lbs but I am fat for a bodybuilder and have no muslce strenth Max bench press is usually 65lbs for dumbell presses and 140 for flat bench press.

Bassically because I been doing a 100 rep light light weight routine to drop the fat. Now I want to bulk up with the left over fat I got then eventually trim that out.

Soooo I divised a workout plan based on alot of research tell me what you guys think!

Mon Wed Friday
20min medium cardio
chest-
Incline press Smith Machine - 4sets 10warm, 15, 12, 8
Flat bench Smith Machine - 4 sets 10warm, 15,12,8
Decline press - 4 sets 10warm,15,12,8
Peck Deck - 4 sets 10warm,15,12,8
Close grip Pushups - 4 sets 10warm,15,12,8

back
Weight Assisted Pullups 3 set to failure for warm up
Pulldowns 4 sets rest pause 15,20,12,8
Machine rows 4 sets rest pause 15,20,12,8
Str arm pushdowns 4 sets rest pause 15,20,12,8
Hyperextensions 4 sets of 20 using bodyweight only
Smith Machine dead Lift 3 sets 15,12,8

calves
Calve presses 4 sets of 10 using 180lbs on leg press

bis
Standing Curls 3 sets using 40,50,70lbs reps are 10 8 6

Preacher curls 2 sets 30 lbs to failure

Incline seated Spirulted dumbell curls 2 sets of 20lbs to failure




Then my Tues Thur Sat workout is
20min medium cardio

Quads and Hams
Leg press 2 sets 180lbs 10x and then 270lbs 10x

Leg extensions 3 sets 25lb 12x 35lb 10x 45lb 8x

lying Hamstring curl 3 sets 25lb 12x 35lb 10x 45lb 8x

Hamstring press 3 sets 25lb 12x 35lb 10x 45lb 8x

Abductor machine 3 sets 25lb 12x 35lb 10x 45lb 8x

Heavy Leg Press 2 sets 300lb 8x 400lb 6x

Triceps
Lying trcipe exten 3 sets 25lb 10x 30lb 8x 35lb 6x

tricep pushdowns 3 sets 35lb 10x 40lb 8x 45lb 6x

Machine dips 2 sets heavy failure

Shoulders
Presses 4 sets 10lb, 25lb, 35lb, 45lb reps are 15,12,10,8

lat raises 4sets 10lb, 25lb,20lb 25lb reps = 15,8,12,6

front raises 4 sets 10lb, 25lb,20lb 25lb reps = 15,8,12,6

shrugs 3 sets 50lb 70lb 90lb reps are 10,8,6

upright row 3sets 25, 35, 45 reps are 10,8,6

Sundays off

Daily Diet 6 meals

1-Protein shake and egg whites 24oz water
2-Bannana and Peanut butter on whole wheat 24oz water
3-Protein bar low carb with canned tuna 24oz water
4-2 Chicken breasts with br rice and brocalli 1 can diet Ginger Ale
5-Protein bar low carb with canned tuna 24oz water
6-Chciken or Fish or Steak With steamed veggies 1 can diet 7up