Discussion in 'Fitness & Nutrition' started by hootpie, Oct 26, 2006.
[*] 1. Chronic fatigue
[*] 2. Overly sore joints and muscles
[*] 3. Willingnessto go to the gym
[*] 4. Lack of appetite
[*] 5. Insomnia
[*] 6. Reoccuring cold or sickness
i think actual overtraining can take weeks to months to recover from
Thanks, where'd you get that?
So basically avoid it at all costs? I'm currently doing the Arnold Level I routine...3 day split 2x a week, so I'm at the gym 6x a week. Strength gains have been slowing, but I'm still adding mass.
The reason I was worried about overtraining is because of how much my gains have slowed, but that may be because I've been working out for a while now.
can you overtrain in cardio or just resistance?
for a total beginner there is no way to overtrain if you only train each part once a week (2-3 exercises per part, 3x8) right?
yea you might be overtraining. what does the split look like?
You can over train on cardio also
Workout #1 (Monday/Thursday) - 45-60 minutes
Deadlifts 10 reps, 6 reps, 4 reps
Workout #2 (Tuesday/Friday) - 75-105 minutes...I take a gatorade with me for this one
BB clean and press
DB lateral raise
Push presses 6, 4, 2
Standing tricep extensions with EZ bar
Wrist curls (I skip these if I feel like I'm done for the day)
Reverse wrist curls (same as above)
Workout #3 (Wednesday/Saturday) - 45-60 minutes
Seated calf-raises 5x15
Stiff-leg deadlifts 10, 6, 4
Good mornings 10, 6, 4
Unless otherwise noted, everything follow this rep scheme:
1st set - 15 rep warmup
2nd set -10-12 reps
3rd set - 8-10 reps
4th set - 6 rep "power set"
It's definitely a lot of volume, but I never really feel run-down. The only thing I notice is that my strength gains have been slowing...I'm still getting bigger though
Doing back then bis the next day and chest then tris the next day might give you some problems.
typed in overtraining on BBing.com
Here's a training template used by the Bulgarians:
Monday, Wednesday, and Friday
09:00-10:00 am: Snatch
10:30-11:30 am: Clean and Jerk
11:30-12:30 pm: Clean pulls
05:00-06:00 pm: Clean and Jerk
06:30-07:30 pm: Snatch
07:30-08:00 pm: Front Squat
08:00-08:30 pm: Snatch Pulls
Tuesday, Thursday, and Saturday
09:00-10:00 am: Snatch from the hang
10:30-11:30 am: Partial Jerks
11:30-12:00 pm: Back Squat
12:00-12:30 pm: Power Clean
12:30-01:30 pm: Snatch and Clean Pulls
Obviously not for beginners, but the point is that you can train very very hard without overtraining provided you work up to it, your diet is on point, and you sleep well.
If you're not training heavy duty with only one set to failure, you're over training.
joints hurt, weights going down, weight going down...stressed, tired, do not want to train at all...etc etc
For me when I start over-reaching- I get bingy; I wake up in the middle of the night craving junk, have a really hard time controlling snacking; and I just don't wanna train. It's not just a "eh, I have to work harder to go to the gym" feeling it's literally a disgusted with training feeling.
My alarm wakes me up and my sleep habits are effected the most.
The only set that I go to failure on is the last set.
eek....got 4 outta 6 of those...but it's so hard to cut back for me
Do it now or face not doing it at all I *seriously* overtrained last year and it really killed my running for about 3 months. And it's actually not been the same since..when I came back I just kept getting injured over and over and now my last race was July.
I guess I'm over training as well. Well today is my last gym day and I break for 1 week.