Over lifting problem
I just recently changed routines and have already send some strength gains I’m following the 5/3/1 routine but before I started I was doing a lot more sets than than so I add in a few extra exercises about 3-4 sets which ever bodypart I’m working that day to each workout. I was told by members that I was over training in my past routine so I don’t want to make the same mistake again. The problem I’m having is my muscles are not nearly as fatigued after this routine and I’m not quite as sore as I was with previous routine. I was a collegiate wrestler so before I switched routines I always did variations of routines given to me in college and weight lifting in high school so I am very good with diets not so much with routines and the terminology that goes with them. Is there a way to tell that your overtraining?
https://www.t-nation.com/workouts/531-how-to-build-pure-strength- link to current routine I follow this and usually add 4 sets to the main muscle group being worked
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One way to check if your recovered froma tough workout is check your normal resting heart rate. .the next daysafter you train, if your heart rate is elevated , then your probly not recovered. Increased heart rate is a sign of CNS fatigue also which is completely different then muscular fatigue... ( central nervous system) CNS fatigue can take up to 7 to 10 days to fully recover from where as muscular fatigue usually takes 48 to 72 hrs max... but its very hard to be getting stronger, with a burnt out nervous system..
So if your still getting stronger id say your good, but pay attention to those signs.....
Great tip I actually have never heard that before but something I will be def checking from now on. Thanks for the feedback
All that matters with strength training is that you are getting stronger in each workout, each week. That is the goal. If you are performing lifts such as bench or squat twice a week as you should be, the whole point is that you are not sore at all come the next session. Slight soreness the day after is acceptable so you know you are training to muscle failure, but no more. You should be training so hard and intense on sets of 2 to 4 reps that you can only just get the bar back into the rack, none of this leaving 2 more reps in reserve stuff.
You explained that perfect thanks for the feedback. Sry for the late reply working full time and going to school haven’t had much time to get on here lately
You want a bit of soreness after, but not an unbelievable amount. Over soreness leads to lactic acid muscle burn!
I do get sore but before I switched I could barely carry a case of water down the stairs after an arm workout for instance and it just not intense as it has been
PallMallI guess I should have commented on 5/3/1 to be more helpful though. 5/3/1 is a strength program, you need a GOOD spotter to make sure you’re using the right weight for absolute maximum effort on those lifts with that scheme..
When you’re hitting baaaarrreeeely hitting 3 reps with a weight and it takes literally everything you’ve got, that’s when you’re doing it right.
The theory is to totally demolish the cns and muscles and then stop and go heal,rest,recover so that next time you’re stronger..
Thanks for clarifying. I do use a spotter and I feel my intensity is good. I know I was overtraining before I just want to make sure I’m not doing it again. I think It’s the difference from going from 20+ sets of 10-15 reps to the low reps ands it taking twice as long
jayiskdifference is when doing 10-15 reps its with a weight that you are just getting a lactic acid pump. Which generally wears off after the gym.
when you get into low reps with heavier weight you are tearing muscle fibers. That is the stuff that leaves you hurting. But with food and rest it grows more quality muscle and strength.
that is why most people love to do 20 + sets of arms and get a gym pump and feel good.
now do 20 + sets of barbell squats at lower reps and you will try to avoid anything that involves walking or getting up and down for the next 2 days. Just sitting on the toilet feels like you are doing a box squat.
I agree with pallmall you may need to increase weight or intensity brother , I usually do a day of push and a day of pull and each muscle group gets around 14-18 sets 10-15 reps
Well I’m more worried about over training not under. I still get pretty sore just not as intense as with old routine but looking back I can see that I was def overtraining. When you say push one day pull the next, are you meaning for the same muscle group both days?
PallMallConstant fatigue is a good sign of over training.
If you’re not even getting sore then odds are you’re not putting as much effort and intensity into movements as you think...or you have bad form...it’s often not about 8 sets of 10 exercises..
For example, I did legs last night. 4 exercises, 5 sets on the first then 4 sets on the others. I felt like I was gonna throw up and I’m definitely sore this morning.
Just something to think about
I do get sore it’s just not nearly as intense as it was but I know looking back I was def over training and I had plateaued for abt 2 months. I’m more concerned that I’m over training still not so much over training. I enjoy my time at the gym so I usually put a lot of effort into my lifts. Thanks for your Input!
If you are over training you physically will not want to look at a weight, and if you push through it and train anyway you will tend to feel sick and drained after each set. It sounds to me like you ultimately prefer bodybuilding style training rather than pure A to B strength training bud, just do what gives you the most enjoyment as that's always going to be what you stick out in the end, its exactly the same with compounds.
PallMallJust remember, failure or maximum effort means that you physically can not move the weight without losing good form or having assistance.