Over Training Legs

[ExtraMile]

Iv torn my RC I think so its gonna be just lower body and grip training for now until it heals. I was thinking of doing this.

Mon - Quads
Wednesday - DL's, lower back
Friday - Hams

Also add in farmers walk most workouts and maybe some light arm work, my arms are lagging big style, biceps are like 14 inch and forearms are over 13 inch lol.

Now I was wondering if there is possibility of over training legs, especially as I do cycling as my cardio. I do 20mins fast biking straight after breakfast in the mornings, 3-4 times a week with 20mins slow steady cycling in the afternoons. I also ride to the gym which usually take 20mins either way.

I cant change the duration of my cardio as its just riding my bike to and from school.

Squatting 3 times a week is common which is why I think I should be good to go but just wanted to get some thoughts...

 

[thelion2005]

Iv torn my RC I think so its gonna be just lower body and grip training for now until it heals. I was thinking of doing this.

Mon - Quads
Wednesday - DL's, lower back
Friday - Hams

Also add in farmers walk most workouts and maybe some light arm work, my arms are lagging big style, biceps are like 14 inch and forearms are over 13 inch lol.

Now I was wondering if there is possibility of over training legs, especially as I do cycling as my cardio. I do 20mins fast biking straight after breakfast in the mornings, 3-4 times a week with 20mins slow steady cycling in the afternoons. I also ride to the gym which usually take 20mins either way.

I cant change the duration of my cardio as its just riding my bike to and from school.

Squatting 3 times a week is common which is why I think I should be good to go but just wanted to get some thoughts...

Every time I overtrain, my legs suffer. Here are the signs:
- Restless sleep
- My pant legs get baggy
- The tape says I'm getting smaller

Watch for these indicators.

 

[SouthernLord]

Iv torn my RC I think so its gonna be just lower body and grip training for now until it heals. I was thinking of doing this.

Mon - Quads
Wednesday - DL's, lower back
Friday - Hams

Also add in farmers walk most workouts and maybe some light arm work, my arms are lagging big style, biceps are like 14 inch and forearms are over 13 inch lol.

Now I was wondering if there is possibility of over training legs, especially as I do cycling as my cardio. I do 20mins fast biking straight after breakfast in the mornings, 3-4 times a week with 20mins slow steady cycling in the afternoons. I also ride to the gym which usually take 20mins either way.

I cant change the duration of my cardio as its just riding my bike to and from school.

Squatting 3 times a week is common which is why I think I should be good to go but just wanted to get some thoughts...

If your RC is torn squatting will make things worse. Squatting could also be a big reason you are having RC problems.

 

[ExtraMile]

If your RC is torn squatting will make things worse. Squatting could also be a big reason you are having RC problems.

why does squatting effect the rotator cuff? i did squats today and have no problem getting into position if you were thinking getting my hands up on the bar may hurt my rotator...

it only hurt when I put my hands out infront of me, in the benchpress position or if I do heavy shoulder presses or if I move my arms straight up at my sides, like a lateral position...

overhead nothing hurts and getting my hands on the bar when squatting is fine...

leg workouts would suck without squats

Btw squats arnt the reason Im having RC trouble, It happened doing dips then just as it was pretty much better a heavy set of bench made my shoulder buckle and made it worse...

 

[iggy]

EM, take a break from everything for a week bro....

 

[artificialaspirations]

you need time off. What makes you think its torn? Have you had an mri?

you should have a wicked case of tendonitis before anything tears and that stuff can take years. Did it happen in an accident?

ligament tears at 16yo is no joke. if you keep pushing you won't be lifting anything

 

[thebigoz]

I would take a break and get it checked out by a doc/physio first.

RC's are not something you want to play around with. Injuries to RC's can be with you forever if you don't be careful.

 

[mattu3743]

if you torn you rc you deff would not be able to squat you woulnt be able to put any type of pressure on your shoulders bro. You're young take some time off go get it looked at by a doc and see what he says it is.

 

[MsBeverlyHills]

Every time I overtrain, my legs suffer. Here are the signs:
- Restless sleep
- My pant legs get baggy
- The tape says I'm getting smaller

Watch for these indicators.

and these-

1. Reaching a plateau
2. Having sleep problems
3. Perfroming everyday tasks becomes difficult
4. Decreased appetite
5. Muscle mass loss
6. Irritabile and anxiety
7. Depression

forget #8- i didnt realize the poster was only 14!!!

 

[ExtraMile]

EM, take a break from everything for a week bro....

I just took a week break, 4 weeks back lifting and it happened, I hate taking weeks off. And about 4 weeks before that week off I took another week off, so kinda been on and off alot lately.

you need time off. What makes you think its torn? Have you had an mri?

you should have a wicked case of tendonitis before anything tears and that stuff can take years. Did it happen in an accident?

ligament tears at 16yo is no joke. if you keep pushing you won't be lifting anything

Well no Iv not had an mri, my mum wont take me to the doctors she said Iv been liftin at the gym, nobody else by age will do the sort of lifting I do and Iv hurt myself, I just need to rest it. It happened whilst doing dips, then I thought it was fully recovered so did 2 sets of dips on a wednesday, then the friday after than completely fucked it doing flat bench.

""ligament tears at 16y0 is no joke" damn well Im 14 not 16 but maybe this isnt a tear...

if you torn you rc you deff would not be able to squat you woulnt be able to put any type of pressure on your shoulders bro. You're young take some time off go get it looked at by a doc and see what he says it is.

OK so maybe its not a tear, I have no idea what happened. Mum wont take me to the doc though, she says I always want to go to the doctor with every little thing and all he will say is rest it.

 

[DaveTSI]

ok well if you can squat with no pain its not torn so stop being a bitch

and if i see you post another training split separating quads and hams im coming across the pond to whoop your ass

 

[ExtraMile]

ok well if you can squat with no pain its not torn so stop being a bitch

and if i see you post another training split separating quads and hams im coming across the pond to whoop your ass

Lol ok, well i dont know is it is torn or not, I just presumed, what do you think it is then?

Ok then dave, what would you said I did throughout the week saying I can only do lowerbody (including deads) ?

Btw, came off my bike today and landed on my right hand, just made my shoulder even worse...

 

[bran88]

Why would you do quads on one side of the week and hams on the other? You need to consolidate that all into one workout and do them together.

 

[DaveTSI]

Lol ok, well i dont know is it is torn or not, I just presumed, what do you think it is then?

Ok then dave, what would you said I did throughout the week saying I can only do lowerbody (including deads) ?

Btw, came off my bike today and landed on my right hand, just made my shoulder even worse...

i dont know what it is bro take a week off lifting and let it heal a bit. you dont want to have shouler problems this early its not worth it.

if you can squat and dead without any discomfort i would squat twice a week and do a deadlift variation once a week. Like Monday heavy squat, Wednesday Rack pull( or SLDL, GM's, deads standing on block or with 35's, or off the the floor), Friday light squats. Everything else takes a back seat

 

[ExtraMile]

i dont know what it is bro take a week off lifting and let it heal a bit. you dont want to have shouler problems this early its not worth it.

if you can squat and dead without any discomfort i would squat twice a week and do a deadlift variation once a week. Like Monday heavy squat, Wednesday Rack pull( or SLDL, GM's, deads standing on block or with 35's, or off the the floor), Friday light squats. Everything else takes a back seat

so I cant carry on just doing leg workouts I enjoy? and include some machine stuff like leg ext and leg press? Its not a leg press sled its one of those machines with a weight stack, lol.

And well obviously when I said quads, hams are gonna be worked too with the squats and leg press but I was thinknig of doing somthin along the line of

Monday -
ATG Front Squat/ATG Back Squat superset 3 sets
Leg ext 4x20-10
Leg Press 3x10-15
Farmers Walk 3 sets

Wednesday -
Deficit Deads 4x6 ramping up the weights
GM's 2x8
Weighted Core circuits. 4 sets
Smith Machine Calf Raise 4x10

Friday -
RDL 3x8
Lying Leg Curl 2x8
GHR 3x15
ATG Squats 2x8 pause in the hole


so both workotus would hit both quads and hams but one more concentrated on quads one more on hams.

The thing about doin heavy squats and light squats, Iv been doing alot of squats and bench in the 3-5 rep range lately, been on this bill star routine for 9 weeks probably then my shoulder buckled half way through a bench set. So Im giving the low reps a break for now...

 

[ExtraMile]

EM, take a break from everything for a week bro....

I just took a week break, 4 weeks back lifting and it happened, I hate taking weeks off. And about 4 weeks before that week off I took another week off, so kinda been on and off alot lately.

you need time off. What makes you think its torn? Have you had an mri?

you should have a wicked case of tendonitis before anything tears and that stuff can take years. Did it happen in an accident?

ligament tears at 16yo is no joke. if you keep pushing you won't be lifting anything

Well no Iv not had an mri, my mum wont take me to the doctors she said Iv been liftin at the gym, nobody else by age will do the sort of lifting I do and Iv hurt myself, I just need to rest it. It happened whilst doing dips, then I thought it was fully recovered so did 2 sets of dips on a wednesday, then the friday after than completely fucked it doing flat bench.

""ligament tears at 16y0 is no joke" damn well Im 14 not 16 but maybe this isnt a tear...

if you torn you rc you deff would not be able to squat you woulnt be able to put any type of pressure on your shoulders bro. You're young take some time off go get it looked at by a doc and see what he says it is.

OK so maybe its not a tear, I have no idea what happened. Mum wont take me to the doc though, she says I always want to go to the doctor with every little thing and all he will say is rest it.

 

[artificialaspirations]

It is not torn, but it is strained. Sounds like you may have some tendonitis brewing which is not surprising considering your ambition and recent heavy lifting. I'd start doing the diesel crew shoulder rehabs and rotator strengthening exercises and cool it on the dips and anything else that causes discomfort.

There is also a lot of fluff in your workout that is probably not necessary at this stage including leg presses, leg curls and leg ext.

the squats and deads will give you all you need and more.

 

[binö]

i'll proly get called out on this, but i'm convinced a bro that young could never really
overtrain...and it's not like he's busting out triple body weight squat singles 5 times
a week.
overtraining=largely a myth *braces for backlashs

 

[DaveTSI]

i'll proly get called out on this, but i'm convinced a bro that young could never really
overtrain...and it's not like he's busting out triple body weight squat singles 5 times
a week.
overtraining=largely a myth *braces for backlashs

no bro i agree 100% nearly impossible for him to overtrain with the amount of test and GH flowing around in his body.

 

[SouthernLord]

no bro i agree 100% nearly impossible for him to overtrain with the amount of test and GH flowing around in his body.

But it's not impossible for the hard headed fucker to tear his shoulders up at such a young age and be fucked for the rest of his life!!!!!!

 

[binö]

But it's not impossible for the hard headed fucker to tear his shoulders up at such a young age and be fucked for the rest of his life!!!!!!

now using bad form due to fatigue is another thread

 

[ExtraMile]

It is not torn, but it is strained. Sounds like you may have some tendonitis brewing which is not surprising considering your ambition and recent heavy lifting. I'd start doing the diesel crew shoulder rehabs and rotator strengthening exercises and cool it on the dips and anything else that causes discomfort.

There is also a lot of fluff in your workout that is probably not necessary at this stage including leg presses, leg curls and leg ext.

the squats and deads will give you all you need and more.

what exactly is tendonitis? My shoulder is worse this morning after I came off my bike, very limited mobility.

Ok, where can I find the shoulder rehab stuff?

Yeah fluff lol, Ill drop the leg curls but I like the leg ext and leg press. I would rather drop the leg press than leg ext. But from now on Ill shorten the stuff I do and cut out the crap.

Dave, just about to drop you a pm...


Maybe somthing like this instead then:

Monday -
ATG Squats, Leg Ext, Farmers

Wednesday -
Deficit Deads, Weighted Core Stuff, Farmers

Friday -
RDL, GHR, ATG Squats

 

[ExtraMile]

and it's not like he's busting out triple body weight squat singles 5 times

All in good time brah

 

[binö]

All in good time brah

bro you look cadaverous...plz get a tan.
thanks

 

[artificialaspirations]

in layman terms its when the joints and tendons are stressed, usually due to muscles growing faster than the tendons can which is very easy for a teenager to do. Since tendons are not as vascular as muscles, they do not grow, strengthen, repair at the same rate. Avoiding exercises that cause the 'bad' discomfort is step one. reduction or cessation of trainign volume would be step two. if its in your shoulders I'd cool it on dips, press and bench until the soreness goes away.

I think SL posted up the diesel crew rehab videos a while back, if not a youtube search of diesel crew should get you close. They show the proper way to warm up shoulders and to keep them strong and healthy.

 

[the_alcatraz]

how do you tear your RC at 14 yrs of age?

you need to take it a little easier on your body...you're 14 dude...

 

[b fold the truth]

If you tore your rotator cuff (I hurt BOTH badly when I was 17, they still are not the same) then you wouldn't even be able to front squat, much less back squat. I couldn't do anything in the gym except calf work I think.

What happened? Any way I can help (even via phone) just let me know.

 

[ExtraMile]

bro you look cadaverous...plz get a tan.
thanks

ginger hair + lots of sun = burnt pink skin + no tan

what does tanning have to do with any of this anyway?

in layman terms its when the joints and tendons are stressed, usually due to muscles growing faster than the tendons can which is very easy for a teenager to do. Since tendons are not as vascular as muscles, they do not grow, strengthen, repair at the same rate. Avoiding exercises that cause the 'bad' discomfort is step one. reduction or cessation of trainign volume would be step two. if its in your shoulders I'd cool it on dips, press and bench until the soreness goes away.

I think SL posted up the diesel crew rehab videos a while back, if not a youtube search of diesel crew should get you close. They show the proper way to warm up shoulders and to keep them strong and healthy.

Ok thanks, yeah that is most likely the problem then, combined with hurting it doing dips then I guess it just cuoldnt take the stress of heavy sets of bench.

Well Iv been doing shoulder dislocators every workout but it hurts to raise my arms above my head so Im not sure what I will do...

how do you tear your RC at 14 yrs of age?

you need to take it a little easier on your body...you're 14 dude...

from what most people have said, I dont think its torn. Well hurt it going too deep on dips then on a set of flat bench with 187 it just buckled and gave way....

If you tore your rotator cuff (I hurt BOTH badly when I was 17, they still are not the same) then you wouldn't even be able to front squat, much less back squat. I couldn't do anything in the gym except calf work I think.

What happened? Any way I can help (even via phone) just let me know.

thanks, thats very kind and i appreciate it, Im about to hit you a pm

 

[Sub-Zero]

i'll proly get called out on this, but i'm convinced a bro that young could never really
overtrain...and it's not like he's busting out triple body weight squat singles 5 times
a week.
overtraining=largely a myth *braces for backlashs

i agree.

overtraining=not enough food or rest

 

[b fold the truth]

i agree.

overtraining=not enough food or rest

When you are young, especially, or when you are FREAK STATUS STRONG, it is very possible to "over train/strain" your joints/tendons. A lot of people who use LARGE amounts of AAS (etc) end up with over recovered muscles and under-recovered joints and tendons. All leading to injuries.

He just has to change some things for a while...

 

[ExtraMile]

When you are young, especially, or when you are FREAK STATUS STRONG, it is very possible to "over train/strain" your joints/tendons. A lot of people who use LARGE amounts of AAS (etc) end up with over recovered muscles and under-recovered joints and tendons. All leading to injuries.

He just has to change some things for a while...

well Im not freak status strong, lol. Change things? well yeah Im planning to stop the heavy triples and sets of 5 for bench and squats for a while and keep away from upper body till this shoulder heals fully...