Overtraining
I personally do not beleive in "overtraining" I do beleive in not enough nutrition or rest, but not overtraining. I am interested to hear your thoughts on my workout and whether you would consider it overtraining or what you would do different?
Each workout takes approx 1hr 30 min
Currently on Test E (when off I do have more rest days and workouts are shorter)
Day 1 - push - Chest, Shoulders, Triceps - compound movements (low reps/heavy)
Day 2 - Pull - Back, Biceps - isolation (high reps/light)
Day 3 - Legs - Compound movements (low reps/heavy)
Day 4 - push - Chest, Shoulders, Triceps - isolation movements (high reps/light)
Day 5 - Pull - Back, Biceps - Compound movements (low reps/heavy)
Day 6 - Legs - isolation movements (high reps/light)
Day 7 - Rest/off
My nutrition is bang on point and I do not drink alcohol
I am very fortunate to have lots of leisure time so every day after a workout I eat a considerable meal of carbs/protein and then nap for an hour or so, I also get 8 - 9 hours sleep every night and do not have a job that places any demand on my body, what do you reckon? would you do more or less work in the same situation? do you think it is too much? Just interested to hear others thoughts.
also fyi - I make gains week on week in strength and progression, this is consistant.
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OE2000I'm with you ripitup, I think my body responds better to a 3 day split, mine is slightly different:
Day 1 - Chest, Biceps
Day 2 - Legs, Back
Day 3 - Shoulders, Triceps
Day 4 - Rest/Off
Repeat
I stick a cheat day in about every 4th rotation, also when I do this routine, off days consist of low carbs, maybe around 60-80g... then 3 days of 250-300g. It may sound idiotic but it works for me. ~~~~~~later
AnonEveryone is different in the time that they need for recovery. I train push pull but only hit each group once a week.. I vary my training, light/heavy/high reps, low rest/ low reps lots of rest, to shock the muscles. Given the intensity of training hitting the same body part more than once a week would result in over training for me and for lots of people. I would like to see what kind of gains you make if you hit each body part once a week. What kind of muscle pump are you getting, because it really isn't about how much, it is about how.
its funny you mention this about light/heavy, although I am gaining I want to gain faster and came to the decision earlier today to do exactely as you say, 1 session light, 1 session heavy, looking forward to seeing how this pans out over the next few weeks.
AnonI only take what my body gives me... I may go in to the gym thinking I am going to hit it up heavy and tear some shit up and end up going light.. I take what it gives. I think the key thing is to make sure you are listening to what your body tells you. Once you start forcing things is when you are for sure asking for problems..
Northern Gearfirstly, your begging for a shoulder injury doing shoulders and chest on the same day...especially twice a week. i dont weight train anymore, just jungle gym, but i know from experience thats not a very wise routine.
I have to disagree with this, shoulders are used alot in chest routines anyway, so to add a few more sets to specifically target them would be better than a seperate day as they would never really get rested in another split.
Hey mate there is such a thing as over training. I my self have experienced it in the past. You say that you train for 1h30. Man thats a long time in the gym. I have always gone buy the theory that you can only train hard or long not both. Now I am not saying that you don't train hard however evryone has a different oppinon on what hard training is. Given the fact that your recovery is aided by the gear as well as you more than likely us a pre-trainer drink jacked3d or the like. How long are the breaks between your sets how hard do you push yourself during a set are all relevant to how taxing a session in the gym is. Now be honest with yourself and could you train harder. The answer would be yes. Everyone could always train a bit harder. The growth doesnt happen in the gym, it happens at home asleep. All training does is stimulate growth by forcing the body to addapt to the stress placed on it during a gym session. If you really want to gauge yourself as to how hard you are training check out this link and leave your ego at the door.
http://www.bodybuilding.com/fun/german-volume-training.htm
1hr 30 I agree would be a long time if working just 1 muscle, however this is a push or pull split meaning that on such a day a may work 3 muscles not just 1, this means that I only workout for 30 min on each muscle on that day, then the muscle gets 2 full days rest. Whereas most would spend a full 1 hour workout enhialating a single muscle.
I train incredibly hard, intensity is my focus, my rest times are 60 - 90 seconds on isolation and 2 - 3 minutes on strenght/compound movements, I can honestly say that I push myself to the max in the gym, I dont engage in talking and chatting bullshit with others I just get my head down, smash out my weights, get home and eat/nap. So I am sorry but you are wrong, the answer is no, I could not train harder. I push myself to make gains in strength and do so, everytime I step foot in that gym, no messing about.
Have used German Volume Training in the past, never felt stimulated enough from it, just not for me, whereas I am sure for some it is great
Yeah fair enough mate. Just curious how many sets per movement and movements per muscle group. The point I was trying to make is this. When you train you expend energy. Now you actualy require energy for the healing/growth from the stimulation of your trainig session. You shouldn't leave the gym absolutely trashed with no energy to even walk unless you have just done legs of course. If you are after an absolute monster that had a short but extremely intense session look at Dorian Yates. Now don't get me wrong I am not trying to pick you to pits or bag out your training mate. Just answering the question that you posted. As for the GVT if done correctly your body has no choice but to grow. Good luck with your training anyway mate
Whack enough chemicals in yourself and anything is feasible (I'm quoting a Mr.Yates here circa 1994) - stop taking the gear and you might start believing in overtraining a little bit more. I suppose the only way you could tell you were 'overtrained' is if you introduced more rest and see how that effected things. If your strength/progress improved significantly then you were indeed overtrained.
Hard to say if you are overtraining or not. Everybody is different, in that for you this particular workout schedual might not be overtraining and for someone alse it just might be. Your body will tell you if you have overtrained. Since you say you continue to make progress then i see no reason for you to worry.
AnonCannot top that answer BB. You nailed it all spot on.
Eric090585i do 4 days a week resistance training, 2 days of cardio & 1 day of complete rest
Wow I also do a similar routine...but I only go three in a row 2hrs each day then one off and over again. Basically same just a eight day..instead of seven..has been giving me nice results each workout weights keep climbing..not changing a thing until it stops producing.
Glad to hear someone else does a similar routine! do you do the same on and off cycle?
I switch to a four day on three day off split..structured off of the p-rr-s routine but modified for my style