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 Overtraining please help
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| Author | Topic: Overtraining please help |
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Big Mike Amateur Bodybuilder (Total posts: 3) |
posted May 03, 2000 04:11 AM
  
Was'up I have been training hard for the last year with almost no results, Apparently I'm overtraining so I'v put a new program together what do think? Monday Wednesday Friday
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StevieD Amateur Bodybuilder (Total posts: 74) |
posted May 03, 2000 05:02 AM
I just don't like the look of your workout. But first - If you've been training for a year you must have made some gains. Most people make huge gains in the first years and then it becomes harder. I think you need to look at your diet. Are you eating 6-8 meals per day? Do you take in 1.5g o protein per pound of bodyweight? Do you take a good whey shake? Do you get enough rest (i.e. at least 8 hours sleep per night?) Gaining mass is 70% eating and only 10% training (20% rest). You need to have the right diet first. As for your programme. Training chest/legs and back/shoulders is too much in my opinion. If I were you I would combine a lrage muscle group with a small one. For example, do chest/bi and back/tri (some people prefer chest/tri and back/bi). This way you are less likely to overtrain. Also, you don't do any calves or hams. i would also dedicate a full workout to shoulders and traps because they are complex. Try this split. Do 8-10 sets after a couple of warm up sets (20 and 15 resps) (6-8 for smaller muscles like tri/bi/calves/ and 4 sets for f/arms and abs). For each set work in the 8-12 range. Stick with basic compound movements until you start to gain mass - you can then add exercise which are more specific. Try this split: MOn = chest/bi/f/arms For chest I would stick to flat and incline pressing and fly's. Shoulders do pressing and lateral and bentover raises. Legs = squats, extensions, ham curls, calf raises. Back = pull ups, bentover rows, deadlifts. Tri's = dips, overhead extensions. Once you have mage gains with these simple exercises you can begin to diversify. IP: Logged |
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NewNatural Amateur Bodybuilder (Total posts: 24) |
posted May 03, 2000 12:50 PM
First off I mostly agree with Stevie, the problem is probably in your nutrition and or your sleeping patterns. The routine he offered looks okay but I think it would overtrain your tri's quickly, you would be training them 3 days in 1 week, hitting them indirectly with the chest on monday, shoulders on tuesday and directly on friday. I would just do the shoulder workout either on your chest day or back day, you just need to add in a couple sets of standing military press. and shrugs. Also I would stay away from the leg extensions and leg curls. These machines restrict the motion and can cause major stress on the bones in the knee, which can and will lead to knee injuries if done heavy. I would just stick with the heavy squats and add in stiff legged deadlifts, these are by far the best excercise for the hamstrings and can really give you explosive sprinting speed. If your doing the 20 rep squats(I love these!!!) just do a few light warmups of 10 reps and then 1 all out 20 rep sets. after this I usually do 2 sets of real heavy leg presses of about 5 reps. Your legs should be fried after this. Other than that looks good!! IP: Logged |
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easton Amateur Bodybuilder (Total posts: 41) |
posted May 03, 2000 03:51 PM
if you want to gain mass, you should keep your reps around 10, not the kind where you just lazily pump out 10 reps either, intensity my boy! in my opinion, number of sets/bodypart should be as follows: chest:7-9 back:12-15 bis:9 tris:9 shoulders:8 legs:12, always at least 3 of squats, then maybe 3 leg press, then 3 on isolating quads and hams calves:6 traps:6 i have always followed that, kept reps between 7-10, and have naturally gained 60 pounds in 4 years of bodybuilding, 45 of those in the first 2 years IP: Logged |
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NewNatural Amateur Bodybuilder (Total posts: 24) |
posted May 03, 2000 03:56 PM
WOW YOU MEAN YOU ACTUALLY GAINED 1 POUND A MONTH WHEN YOU FIRST STARTED TRAINING. Not trying to put you down but many many people can do much more then that, eat, sleep, train, then eat and sleep some more. The gains will come faster. IP: Logged |
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Steak Helmet Amateur Bodybuilder (Total posts: 20) |
posted May 03, 2000 04:55 PM
You need some serious help. If you are looking for mass, you need to alter you training regimen. You need to eat and rest. Each workout should only take about 60 --75 minutes. YOu need to hit it hard and get out. No use in staying around to go through the motions. The guys above have made a good workout routine. You should stick with one of those for 8wks and then change it up. There are some good internet sites that will offer good training schedules for serious lifters. If not, I would be more than happy to help you out. ------------------ IP: Logged |
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eagledude Amateur Bodybuilder (Total posts: 12) |
posted May 03, 2000 05:24 PM
one thing u might wanna do which works really well for me is on your major workouts bench squat clean etc work off percentages of ur max IP: Logged |
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easton Amateur Bodybuilder (Total posts: 41) |
posted May 03, 2000 05:44 PM
newnatural, good one, never did the math, but when i first started i was gaining 5 pounds a month, that tapers off, theres only so much you can gain naturally, im pretty much peaked out now, 5'10" 210 pounds, 9% bf...if i could gain a pound of muscle a month now i would be happy, you sound like someone who has not peaked out yet, you would understand if you had IP: Logged |
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Big Mike Amateur Bodybuilder (Total posts: 3) |
posted May 04, 2000 05:25 AM
Ok I think I've got it. Thanks for all the good information. Monday - Chest Thursday - Back - Traps FYI.....I have put on about 14 pounds in my first year of training supposedly this is not good. How would you perform a hammer chest curl explain please Thanks again [This message has been edited by Big Mike (edited May 04, 2000).] IP: Logged |
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StevieD Amateur Bodybuilder (Total posts: 74) |
posted May 04, 2000 05:45 AM
Looks ok - but remember that training is the easy part. Eating properly is the hardest bit. i agree with NewNatural about legs. I have been training for a 4 years now and I am trying to develop and shape my upper thighs - that's why I do extensions. As a beginner you should stick with basic compound movements. Always wear a belt when squatting and deadlifting. IP: Logged |
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NewNatural Amateur Bodybuilder (Total posts: 24) |
posted May 04, 2000 11:29 AM
Hey easton, sorry if my post sounded rude, I read it over afterwards and thought I sounded like a dick. Yeah of course after years of training gaining a pound is great, and if you did gain 5 puonds a month as a beginner you must have been doing the right stuff, your right I'm not even close to peaking out right now. I was really into training a few years ago and was about a year seriously into it when I went to college. Then my life went downhill, got into drugs, alcohol, and well just partying 24-7. Needless to say I lost everything I worked for. I was at 175 10 % bf and after 2 years of school saw myself at 215, 20% bf. pretty ugly transformation. I decided to move back home and now I'm back into training now. So yeah I still got a long way to go but remember that you'll neer peak and there's always gains to be made, be it by higher bodyweight or even a 1/4 pound increase in bench or something. Keep it real and stay healthy. Peace. IP: Logged |
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