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Overtraining?/ YOU GOTTA READ THIS!

Hard to stop.. :) I was going to the gym 7 days a week.. Trying really hard now to have sunday as a day of rest
 
thats what i do 3 and 1. ive been doing that for about 4-5 months now and ima switch up to 3 on 1 off 2on 1 off
 
good read j .i have been doing 2 on 1 off for a long time with cardio on the off days but sometimes i still think i might be overtraining
 
4 days weights and 3 days of cardio (off days) is my current routine. Never more than 4 days of weights though no matter what.
 
slyder190 said:
4 days weights and 3 days of cardio (off days) is my current routine. Never more than 4 days of weights though no matter what.
Click to expand...
Sort of like mine, and I AM overtrained.........even with cardio bro.....it's a real thing.......the heart is a very large muscle and needs a break just like everything else...I'm moving a cardio day to a walk the dog day and thats it.....too bad it too me 10 years and a few blood tests to figure this out.......
 
Volume during your on-days has a lot to do with it too. I started working-out with a novice bodybuilder who was preparing for a show doing a total-body cutting routine. We would only go 4 days a week, but we'd do 3 rotations of 3 lifts being supersetted -- 9 lifts. Of those lifts, we'd do anywhere from 3 to 6 sets each. It translated into a 36-39 set day, which took about 3 weeks to drive me into an overtrained mode.
 
hit a plateu take a week of then start back with extra day of rest... the more muscle the more rest
 
It's not so much the number of workout days vs. off days but the balance of volume and intensity throughout the training cycle.
 
How hard is it for you guys to take an off day....I mean absolutely nothing except go to work, sit in your office (presumably) eat all day long, then go home and veg out? Describe for me your off day, please!
 
off day no exersice.no cardio no wieghtlifting just rest watching tv reading. go to the movie go shoping no exercise....
 
i make sure i have good rest
 
I workout 3 days a week. Four days max. I work all weekend so their shot for working out after a 12hr shift. On my off day I plan my meals, cook extra food for the week, relax, whatever I want to do. It is not like my workout days consume my day so much so that I cannot have time off.

Viper
 
I think alot of guys will agree that most people who aren't gaining any more with either siza or strength think" i have to up the amount of gear!" BUT in reality if they would just cut back the volume of their workouts or the amount of days they would start to grow again. As far as taking time off-check the stats of most PRO'S after a big contest they take some amount of time off. Ronnie Coleman has been known to take several months off from the gym before he starts to train again. You have to remember you do not gain while in the gym you tear the muscle down and the muscle only grows when you are out of the gym, resting and allowing the body to rebuild. Sometimes the only thing that matters in the amount you grow is the amount you rest. I know its hard to stay away but you cant go at it forever without an eventual burnout. If your body is always aching(not muscle pain) if the amount of wieghts you are using or the amount of reps you are pushing then that has to tell you something and you probably need a break. Try taking a week off from any gym activity and I am sure you will be glad you did. The muscle you build will not just disappear. Just keep your diet on track and keep the muscles in a positive nitrogen balance and they will stay with you. When you come back you will most likely be stronger than before.
 
slyder190 said:
Roidpuple, that cartoon is fuckin great. Where'd ya get it?
Click to expand...

thank you feel free to barrow it…. I saw it in another forum and I laughed my ass of so funny he rips out his stomach and slaps him in head with his own stomach and then puts it on his head all happy like.... I have been waiting for someone to comment on it ... I thought maybe i was just a freak ha ha
 
JKurz1 said:
How hard is it for you guys to take an off day....I mean absolutely nothing except go to work, sit in your office (presumably) eat all day long, then go home and veg out? Describe for me your off day, please!
Click to expand...


^^^That pretty much sums up my off day, maybe a tan in the evening, but alot of time on the couch and on this damn computer
 
I used to train 5-6 days a week in high school. I didn't do any cardio, but I did train using workouts arnold did. Talk about overtraining like a mofo. I didn't get sick very often or feel bad, but I could not gain for like a year until I started reading Arhtur Jone's and Mike Mentzer's stuff. Then I went overboard with that and realized you can undertrain. Now I'm training 4 days a week each bodypart once a week, but some over lap on the chest, delts and triceps.

Off days are great. You have to get it into your head that that is when you recover and GROW.

Now that I think about it I was "kinda" like you Jkurz1 in high school as far as over training although I didn't watch my diet much except eat alot.

You should take like 2 weeks off from any lifting and cardio and sleep 10 hours every day, then hit up your weights and take it easy on the cardio compared to the intensity, frequency and amount you do now.
 
detroitbodybuildertigers said:
^^^That pretty much sums up my off day, maybe a tan in the evening, but alot of time on the couch and on this damn computer
Click to expand...

I would skip the tan...it is a little draining on your body
 
JKurz1 said:
To think I've been through months of blood work for low test and low WBC....then I stumble across this........me to a f-ing tee...........

http://www.rice.edu/~jenky/sports/overtraining.html
Click to expand...

I used to be paranoid about over-training and was into the Mentzer heavy duty stuff.

But then I saw Lee Priest say that talk of over-training was 'excuses for wimps' and read Arnie's encyclopedia- every body part intensely thrashed out 3 times a week!

Maybe in short bursts your body can handle huge volume. I switched from heavy duty to volume intensity and seemed to benefit. When I go stale now I tend to switch back and forth.
 
Even if you don't get sore do you think you can overtrain? I can train the same muscle 2 times a week on gear with virtually no soreness.
 
massatronic said:
I used to be paranoid about over-training and was into the Mentzer heavy duty stuff.

But then I saw Lee Priest say that talk of over-training was 'excuses for wimps' and read Arnie's encyclopedia- every body part intensely thrashed out 3 times a week!

Maybe in short bursts your body can handle huge volume. I switched from heavy duty to volume intensity and seemed to benefit. When I go stale now I tend to switch back and forth.
Click to expand...
sorry to say, but overtraining IS FOR REAL.....fuck what the pros say and quit reading those damn mags.......

You guys eat the exact same when off or even more??? Thats the hardest part!!
 
JKurz1 said:
sorry to say, but overtraining IS FOR REAL.....fuck what the pros say and quit reading those damn mags.......

You guys eat the exact same when off or even more??? Thats the hardest part!!
Click to expand...

I agree, I'm just saying that under training is too! Thats what I'd been doing.
 
All good...I'm figuring out (slowly) that breaking up my cardio and training high intensity, with low volume 6 days a week is optimal for me.........45 min max in the gym.......
 
bro if you think your overtrained start with 4 days in the gym not 6

on your off days cook all the food your going to need to eat to bulk properly

good luck
 
First off, I'm going to reduce my cardio or at least split it up and change routines to a max of 45 minutes in the gym...no more 20+ sets junk..........
 
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