help

[Hlanderr]

i have a question that may seem repetative in other threads.... but i want to get this answered directly as possible....

im on a cycle (pro-hormone, not the heavy stuff), and im questioning overtraining....
recently i just went back to a 5 day split, and combining that with much more intense lifts im getting the DOMS X2....... for now..... i know i can eventually overcome that

i really do not want to leave my 5 day split, but do you think im overtraining?
im a little confused at what overtraining actually is too....

i only work one main body part a week (with the exception of compound movements, such as my chest day hitting my shoulders, and my back day hitting my hamstrings in SLDL).
With that said is my overall progress going to be hindered? I mean I know im more succeptable to getting a cold and what not, but does it affect my muscles..... i take a multivamin and vit C daily..... and i sleep for at least 8 hours a day, sometimes 9
i have seen my immune system drop a bit lately, but i think that is because of the colds going around campus with the season changing and what not..... i wake up almost daily with a sore throat and a runny nose for a bit but it diminishes throughout the day...

again i really do not want to leave my split.... this is my optimal split (at least for now) where i can go hard on every body part once a week. If this is hindering my progress though, please smack me in the face. if its just going to open up some succeptability to a cold, then i will continue...

i know this is a question i should be researching, but i cant find a direct answer to when the person is on cycle.....

 

[Squaggleboggin]

If you're asking whether you're overtraining, you're probably the best person to give that answer. Are you showing any signs of overtraining? Being sore doesn't mean you're overtraining and the absense of DOMS, similarly, does not mean you aren't getting a good workout. If you don't show any signs of overtraining and you're still making progress, obviously what you're doing is just fine. Give us some more info and we should be able to give you a better answer.

 

[Hlanderr]

well i just started a cycle, and this is my seventh day running.... so i dont really know what strength gains i have made until the next few days

but ive been reading about overtraining lately, and most people regard overtraining in weeks that consist of more than 4 lifting days....
but i dont see the point in that if i only do one body part a week

basically i want to know if overtraining in this instance is going to affect my progress, or my immune system.... my cycle lasts 8 weeks, and every day is vital to me

its an awkward question, and im having trouble wording it....

 

[ALBOB]

well i just started a cycle, and this is my seventh day running.... so i dont really know what strength gains i have made until the next few days...

Based on that it's impossible to tell if you're overtraining. What you need to understand is, what is overtraining? Basically it's working a muscle/muscle group then not giving it enough time to recover completely before working it again. You know you're overtraining a particular muscle/muscle group if it's getting weaker instead of stronger with every workout. As I said, you can't possibly tell that in just seven days.

(Not gaining strength is not the only sign of overtraining, just the most obvious. If you're constantly tired and absolutely dread going to the gym for another workout, that's a pretty good sign you're overtraining.)

 

[Hlanderr]

word....

im just paranoid on getting things done PERFECTLY.....
reading other posts, the majority (by a lot) lift heavily for 4 days a week, with the standard 2on 1off 2on 2off.... the few that go 5 days a week have a cardio day or something of the like

i love to go 5 days, and exercising is one of the main things in my day, in both planning and looking forward to

this is my first cycle, and im truely bent on doing things the best possible way.... i feel that its only possible for me to do 5 days a week to get the best possible workouts, but at the same time it looks like im the only one that seems to do it that way..... so it makes me thing im doing it wrong sometimes

im a paranoid mudda fucka, and i think thats all haha

 

[Squaggleboggin]

As I've said before, I train my legs six days a week and I am not overtraining. Overtraining depends not only upon frequency, but also upon volume and intensity (so don't look at just one variable; no, these aren't the only variables either). If you're training every day with a 30 minute walk, that's only going to make you healthier. If you're squatting heavy every day, that's another story. Hopefully you see what I mean and have gained some more insight as to what overtraining really is and what it really isn't.

 

[ALBOB]

im a paranoid mudda fucka, and i think thats all haha

Now THAT sounds like your biggest problem. Leave all the mental baggage at the door and just lift your ass off. Having a positive mental attitude will do more for your success than tweaking your routine by a measly day or two.

 

[Hlanderr]

Now THAT sounds like your biggest problem. Leave all the mental baggage at the door and just lift your ass off. Having a positive mental attitude will do more for your success than tweaking your routine by a measly day or two.

you got it..... im not gunna think about it anymore.... its killin the fun in this!
thanks guys

 

[Squaggleboggin]

Now THAT sounds like your biggest problem. Leave all the mental baggage at the door and just lift your ass off. Having a positive mental attitude will do more for your success than tweaking your routine by a measly day or two.

I totally agree with this. Lifting is 90% mental. Come up with a progressive plan to slowly achieve your goals, focus and DO. Focus on completing each rep with perfect form, even if it's with a 5lb dumbbell. Who cares if some moron is lifting twice as much if he's doing it half-assed? Focus and achieve. There's something about doing the olympic lifts that really makes me focus (maybe it's the weight over my head...) and work twice as hard as I usually do. I just feel in real synchronization with everything when I perform the lifts correctly.

 

[FenderBender]

Everyone is a little different. What's overtraining for me may be undertraining for you or the next guy.

The best way to be sure (if your very paranoid ) is to keep carefull logs. Log your reps at each weight, # of sets, duration of each lift (tempo) and very importantly your rest between sets. Your rest period can be a great indicator because you may be able to keep the weight but you may need more and more time to recoup between sets.

All this is a little tedious but it's the only way to get quanitative data on your progress or lack of. The proof will be in the proverbial pudding. (did somebody say pudding, yum) give it 3-4 weeks, If you see that you stop making gains or slow down you will need to adjust your routine accordingly.

Its a good thing to log your food intake side by side with your workout, that way its easy to see the correlation....could be that you need to adjust your food intake.

 

[Squaggleboggin]

Everyone is a little different. What's overtraining for me may be undertraining for you or the next guy.

The best way to be sure (if your very paranoid ) is to keep carefull logs. Log your reps at each weight, # of sets, duration of each lift (tempo) and very importantly your rest between sets. Your rest period can be a great indicator because you may be able to keep the weight but you may need more and more time to recoup between sets.

All this is a little tedious but it's the only way to get quanitative data on your progress or lack of. The proof will be in the proverbial pudding. (did somebody say pudding, yum) give it 3-4 weeks, If you see that you stop making gains or slow down you will need to adjust your routine accordingly.

Its a good thing to log your food intake side by side with your workout, that way its easy to see the correlation....could be that you need to adjust your food intake.

This is another good idea of which I usually forget to make mention. I write down what I eat and what my weight and waist size are (and what times the measurements were taken) each and every day. This just helps me realize what foods work best for me as far as weight goes. I record each and every workout ahead of time with specific goals. If I reach them, I put a little '+5' above the exercise to add weight for next time. If not, I decide whether I'm still making progress and take the necessary steps from there. Of course, you can't expect to make progress each and every time you lift, but I usually see at least something. If I don't, then I usually take a week off or make some serious adjustments to some area or another. I actually find it quite enjoyable to analyze everything and look at how far I've come.

 

[PWGriffin]

Look Mang....u should be fine if ur only training body parts once a week. I work out 5 days straight during the week even...if u are a little worried about it...then the best advice I could give would be make sure you aren't targeting a muscle group the day after it was heavily used as an ancillary muscle....I.E. don't do shoulders the day after chest...design a split for optimum efficiency. Mine right now is chest/back/shoulders/legs/arms/rest/rest. (rest actually should be "work", I work at the restaurant all day on saturday and sunday now)