to train or not to train - HELP!!

[beta1770]

Hey everyone,

I have a dilemma regarding my training habits. Even after getting a second opinion, I am still confused; Im hoping you can help me out.

Yesterday I did shoulders/bi's, and I worked out really hard. Im thinking of doing Back today, but I am wondering if that would be BAD for me. I was told that that would be considered overtraining, because I worked my bi's yesterday, and those muscles are implemented in back movements, ie: rows, pulldowns, etc. Same issue with chest/tri's. I want to gain muscle, not decrease it, which is an effect of overtraining. Im not sore at all, which is my next question - can you train a small body part like your bis and tri's the next day if youre not sore?

Its weird because Im working out like a madman - lifting more wiegt than ever before, but Im not really sore. Is this a sign of not working hard enough? Or is it because thew protein I load up on after the workout prevents soreness - increases regeneration?

I want to continue growing while on a cutting plan - its been working well for me. Should I take a step back today and not lift - just do cardio? Or just do it and train hard!?

Thanks for your input

 

[P-funk]

Soreness is not an indicator of a good or bad workout.

I would be less concerned about the bi's and more concerned about overtraining the shoulder. Remeber, one of the biceps muslce (the biceps brachii) crosses the shoulder joint, also your latissimus dorsi is a shoulder extensor (during sagital and horizontal extension), internal rotator, and it also does shoulder adduction. Theses muscles may be fatigued and get in the way of your shoulder workout. This is one if the few problems that I see with training one muscle group a day through out the week (even though I still do it myself). Post your training split so we can see if there is a better way you can break things up to increase recovery and decrease the chances of overtraining.

peace,
Patrick

 

[beta1770]

Here it is:

I try to switch it up every week so my body doesnt fully adapt to my excersizes.

Mon. Chest, tri - cardio
Tues. Shoulders, bi - cardio
Wed. rest, and/or cardio
Thurs Back - cardio
Fri Legs
Sat- cardio



hope that helps


thanks,
Jon

 

[Lean_Physique16]

why don't you do back on tuesday and shoulders and bis on thursday. That should solve your problem.

 

[Arnold]

Originally posted by beta1770
I have a dilemma regarding my training habits. Even after getting a second opinion, I am still confused; Im hoping you can help me out.

Yesterday I did shoulders/bi's, and I worked out really hard. Im thinking of doing Back today, but I am wondering if that would be BAD for me. I was told that that would be considered overtraining...

No, that in and of itself is not overtraining. The term overtraining gets misued frequently, first of all it takes weeks before you hit a state of overtraining not two days of working out. Overtraining is not a result of one thing, it's a combination of several factors, such as an inadequate diet, not enough recovery time, going to failure constantly, not cycling your work-outs, lack of sleep, stress, not taking breaks from training, etc.

My advice would be not to do two work-outs like that back to back, but if you did it one week it will not be a big deal. Personally, I would not want to work back with sore biceps because they are involved indirectly in every back exercise.

which is my next question - can you train a small body part like your bis and tri's the next day if youre not sore?

Sure. Remember that getting muscles sore every work-out not only is it unnecessary, but can also be a factor that leads you to overtraining. It's not necessary to get sore in order for hypertrophy to take place. Soreness is a result of microtrauma, and it has very little to do with growth and adaption. It's another misconception in the gym, everyone thinks that soreness is their guage for a good work-out, that simply is not true.

Its weird because Im working out like a madman - lifting more wiegt than ever before, but Im not really sore. Is this a sign of not working hard enough? Or is it because thew protein I load up on after the workout prevents soreness - increases regeneration?

Not sure, but as long as you are seeing progress I would not worry too much about it.

I want to continue growing while on a cutting plan - its been working well for me. Should I take a step back today and not lift - just do cardio? Or just do it and train hard!?

I have always (well, almost always) trained instinctively, if you learn to listen to your body you will be much better off. The times that I get myself into an overtrained state are when I listen to my brain which says "lift more, lift harder, etc.". Your body is a much better source when it comes to taking a day off, learn to listen!

 

[Mudge]

I really only get sore if I am doing something new (sometimes), or I am doing more volume than I have done the previous week, and I'd say it would have to be an additional 20% or more.

 

[Lean_Physique16]

Forget about being sore!!! It does'nt matter!!! Just keep lifting and changing up your exercises.