overtraining-need more info

[notno]

I have been working out for a week or so now,turning it into a habit,I know some about overtraining from the posts about my routine,but I still got questions.I have developed my own routine

1-upper
2-lower
3-off
4-upper
5-lower
6-off
7-off

then repeat,I know you say not to hit the same part more than once a week,but its a very hard concept to accept,so I have found a medium(sort of)

My question isyour opinion on this routine(im taking massive protein and good carbs,and creatine,and water)

ALso I would like some info on overtraining if you could,and I read a thread about taking protein with fish oil to slow protein waste-where can I get fish oil?

 

[Dooley]

Uhm.. if you just started working out a week ago.. I don't think you need to worry about overtraining for a loooong time. You should be fine with your split, You have at least 48 hours between each body region. That's plenty of time to recover.

Fish oil can be bought at any nutrition store, or online at almost any nutrition site.

 

[Goldprospector]

I don't like the split of "upper/ lower" I like the 3 way split of Pushes, Pulls, and legs/abs

 

[JuicePimp]

This is a decent split for someone just starting to workout. Once he gets more advanced then he can break this down even more. At least he is asking about overtraining and not how much dbol to add in to get huge.

I think if he can stick with it for a while it would the be worthwhile to see about getting more muscle group specific routines.

 

[Goldprospector]

I think if he can stick with it for a while it would the be worthwhile to see about getting more muscle group specific routines.

good point

 

[notno]

reply

Good.So I am on the right track then.I just know the basics(protein X2 body in no more than 50gs per term and tons of water-how long should I space it out during the day-and is there an alternative to fish oil(something I go to my local walmart supercenter to get?,and does that really make a difference?

Also should I stretch and do my cardio before or after I lift?
When you say muscle specific groups,I know what you mean(one day chest,shoulders,next abs and stuff-but can that be more beneficial than my current-I lift heavy and long(because of all the parts involved in one day) keep in mind Im new so soreness is a painful painful experience while lifting feels like getting off.

Thanks,if I knew how the karma system worked,then I would give accordingly.(just so you know my sleep cycle is fuckydy-i sleep at 5pm wake at midnight-I get to experience night,morning,afternoon and evening all in one day!)

 

[Deleted member 33117]

Good answers so far. I completely disagree with only training a body part once a week. I think 2-4 is ideal, depending on the individual, and the exact split being used. As a beginer, I would recomend you strat by training each body part twice a week.

 

[psychedout]

As long as your volume is reasonable, it should work quite well.

Do no more than 6 sets for large groups. And about 3 sets for smaller groups.

 

[javolic]

in my opinion training 4 times per week it`s correctly!!!!
keep going!!!

 

[genarr3]

Kinda hard to answer your question without knowing exactly what you're doing. Like in what movements. "Lower body" there's a big difference between Squating and doing leg extensions.

Having said that it isn't a bad plan, and I agree with most of what has been posted on this thread thus far.

 

[serbyte]

I got the best results working between 1 and 1.5 times a week. I would do a 3 day split, at least. I would divide my upper body into 2 catagories. I would do Chest and Tris as one of them and back and bis, as the other, and legs the last. I would Add shoulders to the shortest or easiest of the three. Do abs every other day, never do them 2 days in a row.

 

[notno]

reply

how can i work out the smaller forearm muscles and hand muscles.Since those are relatively small muscles they dont really need a schedule,I am thinking about buying a grip ball,or something like that(I know its no real biggy on fitness,but it couldnt hurt to do it while Im watching tv or something-

What about cardio and streching?

And big big question on abs-I have 3 primary exercises I do in massive quantites-1-legholds=pain!!!!2-crunches-3-situps

but on crunches and situps when the burn starts to kick,I tend to do them at an accelerated rate,any tips on how to keep proper form/contraction?

Thanks-I will give karma once I learn how!!