I'm overtrained, what now?

[Redshoteye]

So this past week I've noticed a total lack of explosiveness in the gym, decreased and stagnant gains in strength, and an overall dreary attitude. I'm guessing my CNS has finally said fuck you I want more rest.

I've lifted 6 times per week for the past 2 years with no problems before... my split looks like this:
Mon- chest
Tue- back
Weds- bis, forearms
Thurs- shoulders
Fri- tris
Sat- legs
Sun- off

I don't bother with ab work because I'm 14% bf, I'll worry about that when I'm around 10%. I try doing cardio 6 times per week either outside or on the treadmill for about 30 minutes, either in the morning on an empty stomach or in the evening a few hours after a work out.

I'm thinking tommorow I want to split up my training in an EOD routine... I wanted to know how this looks:
Day 1- chest, anterior delts
Day 2 - evening cardio 40 minutes
Day 3 - back, lateral and posterior delts
Day 4 - evening cardio 40 minutes
Day 5 - biceps, forearms, calves
Day 6 - evening cardio 40 minutes
Day 7 - triceps, quads, hams
Day 8 - evening cardio 40 minutes
(repeat)

I'm game for ANY changes that could be useful. Thanks fellas.

 

[needtogetaas]

thats alout of cardio...........

 

[big4life]

If your body is truly over trained then you need to take time off, not just change your routine. If you just change your routine you want get any benefit from your new routine.

If you do go with this new routine I would throw in some days off in there, even doing cardio puts a strain on your body. Take a day off every three days or so, don't even do cardio, otherwise it's not a day off.

The other thing that I would do is start adding ab work to your routine, it will help you in more ways than just getting a six pack, and your back will thank you.

 

[WoodyAllen]

Yeah, definately take time off. At least a week, IMO. I was in a similar situation not too long ago. I was scared to take time off but once I bit the bullet I couldn't believe I hadn't done it before. Very beneficial.

 

[BOOEY]

Any of these, or a combination of any:

- take a week off
- get more rest if possible
- eat more if possible, focusing more on protein intake
- use a new routine
- get laid

 

[Redshoteye]

Any of these, or a combination of any:

- take a week off
- get more rest if possible
- eat more if possible, focusing more on protein intake
- use a new routine
- get laid

Maybe just the latter... thanks fellas.

 

[Sub-Zero]

have a week off, or a low intensity low volume week

 

[view]

a week of doing you lifts at 2x15-20 might work. should be much less strain on the CNS, but by the sounds of it you are quite overtrained, it which case a big deload might be required. a month of reduced volume lifting might not be a bad idea. I think your split could use some work though. you should bench and squat twice per week, and do pulling movements twice a week as well.

 

[muscelove]

You need a rest. Deff take time off from eveything to let yourself recoup. Ive read that excessive overtrainig could sometimes take up to a few months to totally recover from.(that could be bullshit though). But Deff take some time off. You wont lose any muscle and before you know it ull be better than ever.

 

[Redshoteye]

a week of doing you lifts at 2x15-20 might work. should be much less strain on the CNS, but by the sounds of it you are quite overtrained, it which case a big deload might be required. a month of reduced volume lifting might not be a bad idea. I think your split could use some work though. you should bench and squat twice per week, and do pulling movements twice a week as well.

I'll give it a try... and yea I was thinking I'm complicating that split way too much.