Am i overtraining?

[KWKSLVR]

Here's a basic run down of how i've started working out. Basically, i'm low carbing during the week, and then refeeding 1 "day" a week (dinner on friday night through saturday night).
Day 1 Chest/Abs
Day 2 Shoulders/Arms
Day 3 Back/Legs
Day 4 same as Day 1
Day 5 same as Day 2
Day 6 same as Day 3

Any kind of advice?

 

[Thaibox]

Yes, you're overtraining

Six days in a row just doesn't give your body enough time to recover.

I would recommened giving back and legs their own seperate days. Hitting back and legs on the same day is rough because they're both very large muscle groups.

Look around the board and you'll find some good schedule ideas. Try a couple out and see what works for you.

 

[KWKSLVR]

Oh hell, i wish i had checked up on this earlier (just finished back and legs )

I'll do a searh and see what i can find.

 

[KWKSLVR]

What about:
Monday: Chest/Tris
Tues: Legs
Wed: Shoulders
Thursday: Off
Friday: Back/Ab's
Sat: Off (maybe jog)
Sun: Off

Cardio on Monday, Wed, and Thursday.

Sound ok???

 

[spatts]

Sounds better, but keep in mind that underrecovering can be more of a problem than overtraining.

What other cardio do you do, and when?

What are you eating?

 

[coolcolj]

check your waking pulse every morning, if it starts to go up it means your heading into overtraining.

Test your vertical jump before training, if it goes down, your overtrained. Fast twitch fibres don't get recruited very well when your overtrained.

 

[KWKSLVR]

Well, right now i'm not doing any cardio at all other than aerobic rowing and walking about 1/2 a mile to and from class everyday (ooooo, hold me back ). I need to start running more and just being more active i know.

As far as diet, i'm kind of on a CKD i guess. I'm basically doing Atkins during the week and carbing up on Friday nights and saturdays. Until i started working out (its only been a week) i was doing strictly Atkins. I think the carb ups are doing some good, i've dropped another belt notch the past week and its been a while since i've lost mass.

I'm 5'11. A year ago i was 285lbs, now i'm 193lbs. I'm not really trying to body build as much as i'm trying to get more cut and defined. I'd like to be a lean 165 or 170 or so i guess.

 

[spatts]

Gender?

 

[KWKSLVR]

Gender?

Male

 

[coolcolj]

let me quote Ian King

"The nerves fire the muscles. When the nerves get low on their fuel, they can't work. So not only do the muscles need to recover, but so does the nervous system. I haven't seen a lot of quantification of this system but experts in the world of athletic preparation commonly quote that the CNS takes 5-6 times longer than the muscles to recover. Because the CNS is common to the whole body, lack of recovery of the CNS is one reason why you should not train more than 2 days consecutively (generally speaking, in strength training). Your CNS is unlikely to recover, despite the fact you are training different muscle groups. This concept is totally overlooked by those training a split routine more than 4 times a week. Not even anabolics can ensure adequate recovery of the CNS. Muscles can be willing, but the lead to the spark plug is off!"

 

[spatts]

Male

Can I ask why you picked 165-170? I, myself, can't even fathom that. I'm a 5'9'' female with around 150 pounds LBM and I weigh 175. Do you know how much LBM you have?

 

[KWKSLVR]

I yanked that number out of no where. I just looked in the mirror and went, "yep, i've got another 25 or 30lbs of excess fat on me still." I really don't care about wait, i just want to bust the fat. I stopped looking at the scale a long time ago.

 

[onemind]

day 1 chest and arms
day 2 legs
day 3 back and shoulders
day of then repeat
abbs and calves where ever you feel

 

[gettinlarger]

day 1 chest and arms
day 2 legs
day 3 back and shoulders
day of then repeat
abbs and calves where ever you feel

terrible workout, IMO.

 

[Advaik]

I like my training split

Day 1: Chest/Bi's/Tri's/Forearms
Day 2: Lower Back/Upper Back/Shoulders/Delts
Day 4: Off
Day 5: Legs/Calves/Abs
Day 6: Off
Day 7: Repeat Day 1

I've been looking for a split that works for me for so long, I find that I have been gaining the most mass ever using this split.

 

[onemind]

terrible workout, IMO.

I put my brother on that workout two weeks ago and the other night a friend asked him if he just started taking steroids. I would say its a good workout considering he has never touched them and is growing like a weed.

 

[FatChops]

Similar question

How do you know if your over training? For example my weak spots are delts and chest , but I crush my chest once a week and it gets sore and all that bullshit but it won't grow, I eat good clean food, 4000 calories high protien. here is my excercise for chest: remember I go for 6-8 or 8-10 somtimes

Db incline 3-4 Sets
DB Press 2 sets
Decline 2 sets
Dips 2-3 sets
incline flys 2 sets
cable flys 1 set
pec-dec or some other similar fly excercise.


For delts: same thing goes reps wise:
Military or Bd press 3 sets
db front raises 2 sets
db sides 2 sets
db rear 2 sets

But you go to think that I always switch up my excercises every week I try to throw a new wrinkle here and there. So help me out.

Fatchops

 

[onemind]

Re: Similar question

How do you know if your over training? For example my weak spots are delts and chest , but I crush my chest once a week and it gets sore and all that bullshit but it won't grow, I eat good clean food, 4000 calories high protien. here is my excercise for chest: remember I go for 6-8 or 8-10 somtimes

Db incline 3-4 Sets
DB Press 2 sets
Decline 2 sets
Dips 2-3 sets
incline flys 2 sets
cable flys 1 set
pec-dec or some other similar fly excercise.


For delts: same thing goes reps wise:
Military or Bd press 3 sets
db front raises 2 sets
db sides 2 sets
db rear 2 sets

But you go to think that I always switch up my excercises every week I try to throw a new wrinkle here and there. So help me out.

Fatchops [/QUOTE


Yes you are over training. You never do more then 4 exercises for chest and stop doing decline its a waist of time. For each exercise one warm up set then three more sets. Shoulders never more then three exercises and no more then 9 sets not counting warm up.

 

[scotty green]

there is no way you can put 100% effort into back or legs if you train them toghter. split them please!!!!

 

[FatChops]

Re: Re: Similar question

How do you know if your over training? For example my weak spots are delts and chest , but I crush my chest once a week and it gets sore and all that bullshit but it won't grow, I eat good clean food, 4000 calories high protien. here is my excercise for chest: remember I go for 6-8 or 8-10 somtimes

Db incline 3-4 Sets
DB Press 2 sets
Decline 2 sets
Dips 2-3 sets
incline flys 2 sets
cable flys 1 set
pec-dec or some other similar fly excercise.


For delts: same thing goes reps wise:
Military or Bd press 3 sets
db front raises 2 sets
db sides 2 sets
db rear 2 sets

But you go to think that I always switch up my excercises every week I try to throw a new wrinkle here and there. So help me out.

Fatchops [/QUOTE


Yes you are over training. You never do more then 4 exercises for chest and stop doing decline its a waist of time. For each exercise one warm up set then three more sets. Shoulders never more then three exercises and no more then 9 sets not counting warm up.

Thanks Onemind, that helps a lot Karma for you dogg

 

[gettinlarger]

I put my brother on that workout two weeks ago and the other night a friend asked him if he just started taking steroids. I would say its a good workout considering he has never touched them and is growing like a weed.

heh, sorry man. i meant terrible workout for someone whos been lifting for a long time. sounds like a good beginner deal though.

 

[KWKSLVR]

So how many exercises should you do for each part?

I've read no more than 4 for chest and 3 for shoulders, what about legs, abs, tri's, bi's???

 

[onemind]

bi's and tri's same as shoulders
legs 3 to five exercises for quads 2 to 3 for hams with legs its prefrence but these are what I recomend also depends on number of sets on each exercise
calv's same as shoulders
abbs is also prefrence but I do three dif exercises 4 sets each in a superset