is the overtraining?

[Forced Negative]

im thikin bout changin my routine. since cuttin ive been in the gym 5 days a week. the question is will this be ovrtrng?

mon-cardio/chest 20+sets
tue-cardio/back 15 sets
wed-shldrs 15 sets
thu-cardio/bis-tris 15 sets ea
fri-cardio/legs 20+sets
abs-m/w/f

my formula: 2warmups, 2heavy, light to fail
my goal:burn spare tire

if this is a noob thread my bad, if u flame me don't make it extra crispy!lol


+NEGATIVE

 

[JL_204]

Id say do it until you feel like overtraining is on its way. When you feel it, lower your volume.

BTW 20 sets does seem like a bit much for a single body part.

 

[Madcow2]

So it's impossible to tell not knowing your training history, not knowing what exercises you'll be performing, not knowing how heavy you'll be lifting, and not knowing how long you plan on doing it (i.e. overtraining doesn't happen in a day, it is cummulative fatigue so doing a program for 4 weeks might be quite stimulative yet 10 weeks would kill someone). Also, overtraining is systemic - symptoms include increased reaction time, sustained decrease in performance by 10-15% or greater, sleep disruption, depression, and a bunch of other stuff. You don't get that from a few too many sets one day, that's the body's nervous system breaking down due to high levels of accumulated fatigue.

So now you know that fatigue can be accumulated as a result of training. Obviously the other result of training is what you are driving for strength, speed, hypertrophy - whatever. This is basically refered to as fitness. Interestingly fitness and fatigue accrue and disipate at very different rates....what is the implication? Well obviously fatigue limits your ability to accrue fitness so maybe it's worth looking at their respective rates of accrual and disipation to see if we can plan a workout program around it. This is not a new or novel concept - this is basically the way training is done for elite athletes all over the world in every sport except BBing which although massively affected by it due to the application of weight training stimulus has managed to keep itself ignorant.

Anyway, this is called fitness fatigue theory or dual factor theory. This article delves into it more deeply and will enhance your understanding of overtraining because obviously at this point you are realizing that just about every person you've ever heard use the word to rationalize something in their workout doesn't have a freaking clue about what it really is or the nuances involved in fatigue management. I should also point out that a periodized program built around these concepts only really becomes valuable once you have some decent experience. Even the people who train the best never use this for novices or lower intermediate atheltes/lifters as they make better progress using a linear pattern and pushing more consistently at lower volumes. http://www.higher-faster-sports.com/PlannedOvertraining.html

 

[Forced Negative]

Id say do it until you feel like overtraining is on its way. When you feel it, lower your volume.

BTW 20 sets does seem like a bit much for a single body part.

i thought so too, but my muscles are not impressive. i've never done high sets before n maybe it will show good when the fat goes down.

 

[Forced Negative]

So it's impossible to tell not knowing your training history, not knowing what exercises you'll be performing, not knowing how heavy you'll be lifting, and not knowing how long you plan on doing it (i.e. overtraining doesn't happen in a day, it is cummulative fatigue so doing a program for 4 weeks might be quite stimulative yet 10 weeks would kill someone). Also, overtraining is systemic - symptoms include increased reaction time, sustained decrease in performance by 10-15% or greater, sleep disruption, depression, and a bunch of other stuff. You don't get that from a few too many sets one day, that's the body's nervous system breaking down due to high levels of accumulated fatigue.

So now you know that fatigue can be accumulated as a result of training. Obviously the other result of training is what you are driving for strength, speed, hypertrophy - whatever. This is basically refered to as fitness. Interestingly fitness and fatigue accrue and disipate at very different rates....what is the implication? Well obviously fatigue limits your ability to accrue fitness so maybe it's worth looking at their respective rates of accrual and disipation to see if we can plan a workout program around it. This is not a new or novel concept - this is basically the way training is done for elite athletes all over the world in every sport except BBing which although massively affected by it due to the application of weight training stimulus has managed to keep itself ignorant.

Anyway, this is called fitness fatigue theory or dual factor theory. This article delves into it more deeply and will enhance your understanding of overtraining because obviously at this point you are realizing that just about every person you've ever heard use the word to rationalize something in their workout doesn't have a freaking clue about what it really is or the nuances involved in fatigue management. I should also point out that a periodized program built around these concepts only really becomes valuable once you have some decent experience. Even the people who train the best never use this for novices or lower intermediate atheltes/lifters as they make better progress using a linear pattern and pushing more consistently at lower volumes. http://www.higher-faster-sports.com/PlannedOvertraining.html

i swear u guys are personal trainers! lol. my history 03-04 weight loss did cardio like a hamster not much weight training mostly machines. 04-05 i graduated to free weights "hooray" try to build muscle that i burned doin too much cardio. jan 05 build mass put on more weight. i could not get past 265lbs, so i'm surrendering to cut now next month sometime. this should last about 10weeks. the sets are high b/c my body is not impressive.

 

[Edmund]

Since yer only training each body part one day a week I wouldn't think it's over training. I workout on a three day cycle..

1. Shoulders and arms
2. Chest and Back
3. Legs

Then just repeat the three day cycle. I've been going 7 days a week for the past two months, after a very long layoff. Only missed two days so far. For my shoulders I'm doing right at 25 sets.

Sometimes I go back later in the day to do an hour of stationary biking. No burnout yet, don't think I'll get any as this is how I used to train...but I am older so it may happen.

 

[BlondBomber]

im thikin bout changin my routine. since cuttin ive been in the gym 5 days a week. the question is will this be ovrtrng?

mon-cardio/chest 20+sets
tue-cardio/back 15 sets
wed-shldrs 15 sets
thu-cardio/bis-tris 15 sets ea
fri-cardio/legs 20+sets
abs-m/w/f

my formula: 2warmups, 2heavy, light to fail
my goal:burn spare tire

if this is a noob thread my bad, if u flame me don't make it extra crispy!lol


+NEGATIVE

I would have to say that I think you would overtrain on such a program. I would advise that you do 15 sets for back (including traps/erectors), 12 sets for quads/chest/delts, 9 sets for triceps/biceps and 6 sets for hams/calves/abs.

Even though you are cutting, it is important that you still perform all the compound lifts (squats, deadlifts, bench press, rows, etc.) to make sure you keep the muscle you have worked so hard to build.

Try the following routine:

Monday: Chest/Calves
1. incline bench press: 3x6-10
2. bench press: 3x6-10
3. dips: 3x8-10
4. DB flyes or pec-deck: 3x10
5. calf raises: 3x10-20
6. seated calf raises: 3x10-20

Tuesday: Back
1.a. deadlifts: 3x3-5 (Losing weight does not really affect your deadlift power, so you can go heavy on these.)
1.b. pull-ups/chin-ups: 3xfailure
Alternate one week to another.
2. BB rows: 3x6-10
3. T-bar rows: 3x6-10
4. close-grip pulldowns: 3x10
5. DB or BB shrugs (alternate): 3x10

Wednesday: Off

Thursday: Delts/Abs
1. seated military press: 3x6-10
2. upright rows (wide grip): 3x8-10
3. side raises: 3x8-10
4. bent-over raises: 3x10
5. leg raises: 3x10-20
6. cable crunches: 3x20

Friday: Quads/Hams
1. squats: 3x6-10
2. leg press: 3x10
3. hack squats: 3x10
4. leg ext.: 3x10
5. leg curls: 3x10
6. seated leg curls: 3x10

Saturday: Triceps/Biceps/Calves
1. close-grip bench press: 3x6-10
2. skullcrushers: 3x8-10
3. pushdowns: 3x10
4. BB curls: 3x6-10
5. DB curls: 3x8-10
6. preacher curls: 3x8-10