Over-Training

[racoon02]

Ive had people tell me Im overtraining. Why? Im gaining muscle mass. So mutch so, Im getting stretch marks in the bicep chest area. My bench is up to 450. And I am slowly but surely loosing my beer belly I havnt hurt anything in forever so my body must not think Im overtraining. Is it because Im so young? Will I have to slow down, and reduce my workouts as I get older?

My routine is this...

Monday,Wed,Fri - Chest, Traps, arms, abs

Tues, Thurs - Legs, back shoulders, abs

1/2 mile to 1 mile every day.

Every workout is about 3 hours long. Including cardio



edit: Im 19

 

[Arnold]

3 hour workouts, cardio every day...yeah most would consider this a recipe for overtraining.

overtraining does not happen in one week, or from a few work-outs, it can take several weeks, but ultimately what you're doing will put you into an overtraining state.

 

[racoon02]

Well Ive been doing this for 8 months now. Havnt sustained any injuries yet. Gains are good. Im loosing body fat. I forgot to mention I take fridays off every 2 weeks so thats a 3 day rest period. And I always dont do crap on the weekends but hold down the couch and make sure it doesnt go anywhere


I also forgot to mention that I dont lift to failure on anything.

I either do 3 X 10, or 3 X 8 aux. , and Pyrimid Bench and Squat, and Deadlift. But the weights heavy enough for the last set to be a B*tch

Oh and my Diets going very well thanks to this site, thankyou guys for helping me set my diet strait Gains have increased significantly since I started eating right.

 

[Arnold]

well, if you're making gains you must be doing something right.

however, you really should not stick with the same work-out for 8 months; typically you want to break things up into 4-6 week cycles.

 

[racoon02]

Well I dont do the same types of exersizes. Lets say I do dips and skull crushers for triceps one week. Next week for Tri's I will do Rope Pushdowns, and close Grip bench. I agree, its always good to change up your workout and give your muscles a shock.


edit: The cardio I do every day isnt THAT intense hehe, Most of the time its just a half a mile (2 laps). The reason I do this is because I still have body fat (especially around the stomach area ) to get rid of.

 

[gr81]

3hours long? body parts 3 times a week? dude you are DEFINATELY overtraining unless you are on drugs. Your muscles have no time to recover, which is when they grow, NOT while you are training. This is probably your first weight lifting cycle b/c whatever you do your first cycle you will grow, this doesn't mean you aren't overtraining. Also please tell me how could you possibly be making muscle gains and losing fat at the same time? It sounds to me like it is time to re-asses your program buddy.

 

[racoon02]

http://www.geocities.com/racoon6902/TJ.html?1052182346369
Thats me, I have a 450 pound bench press.

A day is plenty of muscle recovery time me. Im 19 years old and have been lifting since the 8th grade. Im used to this working out. Im a former Texas Highschool football player. We used to do even MORE intense stuff than this in football offseason On tuesdays while Im doing legs, my uperbody is recovering. On Wed. while Im doing chest, and upper, my lower is recovering.. ect.

Only reason Im making more gains than I ever have before right now is my diet. I came to these message boards and read up a little. Got my diet right, now my bench is moving even higher See you guys at 500.

And Im not juicing or anything. I WAS thinking of pro-horomones, but after a little research, and some help on these boards, I decided that I didnt like the side effects, and they probably werent for me

 

[Arnold]

Here is a typical breakdown for muscle recovery:

Longest (6-7 days)
Upper Legs
Lower Back

Medium (4-5 days)
Chest
Biceps
Triceps
Shoulders
Upper Back

Short (2-3 days)
Abs
Calves
Forearms

* Now obviously the amount of days actually needed for recovery could be longer or shorter depending on the work-out. But, the rate of recovery is still in the above order for each muscle group.

 

[gr81]

Hey racoon, you sound ridiculous man! Do you think your muscles recover faster than everyone elses b/c you play football. You obviously don't know shit about bodybuilding the way you talk and the way you train. Do you think we are supposed to be impressed that you SUPPOSEDLY bench 450, although earlier in your post you said, and I quote "I also forgot to mention that I dont lift to failure on anything". I don't know how you max out without ever going to failure. This also tells me that yo don't know what hypertrophy is. If you are sooooo strong then why don't you go and do your lift in a powerlifting contest where there are judges staring at your form. That would be an impressive accomplishment. You also seem to think you are gaining muscle and losing fat at the same time which also tells me that you don't know what you are talking about. And for someone who supposedly thinks he has some great diet, you are sure looking soft as fuck buddy. The whole point of my post is to tell you that you are 19 and haven't accomlished SHIT yet in the body building world. You sound like some fool trying that walks around the gym puffin out your invisible lats and trying to brag to us that you train 3 times a week and bench all sorts of weight. good for you. If you knew anything about building muscle you would know that recovery time is more important than training time. You need an ego check so you don't post entire threads looking for people to appplaud your precious ego. recognize!

 

[racoon02]

Incase you missed the point im *not* a body builder. I am a Power lifter. I wasnt aware this board was for "body builders" only. I thought it was for people who lift weights in General.
As for bench press. Im from Galveston, Tx. If your near, PM me for my cell phone # and we can hook up at a gym somewhere and I will bench for you. Sure I might look soft, I might have a belly, but who cares when I squat the fucking house? Do you think Magnus Samuelson from the worlds strongest man is a "prime" physical speciman? NO. Only reason I mention my bench press is because thats what Im trying to get up the most. I *need* the 500 bench press atleast before I go to the Bench press contest this summer in Nagadoches, TX. Thats what I need for my weight class to do decent anyways. Why do I need somone to applaud me? Im sure theres people that read this board that bench twice as mutch as me. Why the agression twords me dude? What did I do to you? I just posted my oppinion. I am not arguing with anyone here on this board. Hell I thought Prince's post was a good post, and Im taking it to heart. But you have to flame? Please use your brain before your post, and Get a life and quit being jelous buddy. Last time I checked this board was for being helpfull not flaming.

 

[gr81]

I have a problem with you b/c you get on here and say how we all don't train enough and YOU can train so much more during the week. You sound like you are trying to brag to us in a desperate attempt for attention, when the fact of the matter is that you don't know how to train, especially if you are a powerlifter. How the fuck do you train for a powerlift if you never go to failure? Your post isn't even a question, it is just telling us all that you are better than us because we don't overtrain like you. You have alot to learn about weightlifting. I don't care if you are a Bodybuilder or a powerlifter, just have some respect for your sport and don't get on here and talk like YOU are the worlds strongest man. I am not jealous of you at all, believe me, you couldn't match my intensity in the gym. You should look at the way you talk in your posts, like you are the greatest, when the things you are saying prove to me that you don't know what you are talking about. That is what is bothering me.

 

[racoon02]

Dude, you are either ignorant or stupid. Read my first post. I posted my workout. I said somone told me I was over training. I asked why. Prince answered me. Just because I said my workout routine is working fine for me RIGHT NOW doesnt mean, that I dont want more Gains, HEY HERES A THOUGHT. I MIGHT GAIN A LITTLE MORE IF I TAKE PRINCES ADVICE. Whos to say Im not gonna try to give my muscles more rest and see if I do better? Thats what prince suggested thats what Im gonna do. He did it in a nice way to. All your doing is flaming me, accusing me of being arrogant because I posted my workout and strength. ( I did this because It would help somone like Prince anwer my question esier) All your posts are doing is making you look like a arrogant asshole. Im done with this thread. And Im done with you.

Thankyou for your help prince.

edit: And so what If I like to think Im strong? Do you think people lift to feel bad about themselves? But I state nowhere in any of my posts do I think im the strongest man in the world. If you would read my posts before your ignorant comments, I said "Theres people that read this board that probably bench twice as mutch as me" So why does that bother you that somone thinks highly of themselves? You must have some serious mental issues to flame somone over this.

edit: I think I lost a few brain cells reading your sig

 

[buff_tat2d_chic]

Just be careful and listen to your body. If you start showing signs of overtraining...slow down.

 

[racoon02]

I would also like to bring a interesting point that I found in another thread.

"Your oviously not aware of the Bulagarian, german training, Russian methods and Chinese training.


Bulgarains trian 6hrs a day 3hrs a wk then 4hrs a day 3 days a wk with one day rest.

The Smolov squat program is 5x's a wk heavy squatting

My bench press program that i designed is 3x's a wk high intensity for 4wks which has added 30lbs to people's bench presses in that amount of time.

Why do these programs work for both none and steroid useers? not trainig to failure."

I should have just re-read the other thread insted of making another post about it

 

[gr81]

first of all you bitch ass mutha fucker, I like how you edited your first post so people will think I am the bad guy here and they will think that you weren't being a cocky bastard. Nice try. If what it says now was what you said in the first place then I wouldn't have had a problem with you, but you said something to the effect of " I can't see how training one body part a week if enough for you guys, I train my chest three times a week, but hey I play football so we are used to more intense work." or whatever you said. If you would read my first post, I did give you good advice in a calm way, I tried to explain that your body needs more recovery time than what you are giving it and you responded with, And I quote, "A day is plenty of recovery time for ME". Hey the only point I was trying to make was that a day is not enough time to recover. I was saying the same thing that prince was saying. Then you go on to tell us more about how much you bench, which is irrelevant to the question you asked, then you post a picture of yourself. I am not just "flaming" you, you have a big fuckin attitude for someone who is asking for help. why don't you listen instead of letting your big head get in the way. And why do you need to try and talk shit about a 2pac quote in my sig, like that is supposed to hurt me! If you ain't lovin this Thug Shit you must be a bitch.

 

[Arnold]

alright, enough flaming here.