Over training

[BigBarbarian-chargeback]

Could you folks help me. I think I am feeling the effcts of overtraining and I was looking for some input. Symtoms: diminishing strenght, stalled gains, no motivation and constant soreness. Also, I don't sleep well and my appetite has gone way down. I've been working out extremely hard for months. Now, if it is overtraining how long should I take off to get over it and not lose my gains?

 

[gilly6993]

You don't necessarily need time off.....what's your current routine, including # of sets...

 

[shoichi]

The training board has lot's of info on overtraining. You could do different split routines or just mix your splits up to put more rest between body parts, cut the number of sets, do more/less reps, etc.

My training is:
Day 1 - Chest
Day 2- Shoulders/Tri's
Day 3- Legs
Day 4 - Back/Bi
Day 5- Off

and depending on how I feel, I might take Day 6 off too - or do some cardio or ab work.

 

[scruples]

My training is:
Day 1 - Chest
Day 2- Shoulders/Tri's

shouldn't follow chest w/shoulders & tris

separate the two by at least one more day

 

[shoichi]

shouldn't follow chest w/shoulders & tris

separate the two by at least one more day

I was thinking about this yesterday when I was working shoulders/tri's...if there was perhaps a better way to split these up.

I could go:
Chest
Back/Bi
Legs
Shoulder/Tri
Off

Hmmm...I'll continue to play around with these, but I'm still making good gains so I'll keep to this split until I reach my next plateau.

 

[MoreBeefPlease]

take a week off it would be good for you. i am willing to bet you come back stronger, that is how it is for me anyway. or cut your volume in half until you feel fresh again and you'll be good to go.

beef

 

[daveyboy]

Try this routine for 3-4 weeks :

1) Keep workouts to 30-35 minutes
2) workout schedule - 2 days on / 1 day off
3) each set is a "super set" (giant set, strip set, etc)
4) 4/5 sets per bodypart...keep reps in the 6-10 range
5) hit 2 bodyparts per workout

Anybody can hit it hard for 30 minutes. That's usually when I have the most energy & feel the most pumped without being exhausted. I always leave the gym feeling great after a shorter, more intense workout. Maybe something like this could help get you going again.

 

[Thaibox]

You nailed every sign of overtraining. Take a week or so off. Go buy some valerian root and melatonin, and sleep a lot. Drink a ton of water. Eat like a fucking horse and let your body rest. Don't even think about the damn gym.

Everytime I take a week off I come back and hit a PR, no shit, every time.

 

[grakt]

I run the following :
Sat - Chest / Shoulders
Sun - Legs
Mon - Cardio
Tue - Bis / Tris
Wed - Cardio
Thur - Back
Fri - Cardio

This seems to give me a great separation of complementary muscle groups while not overtraining.

 

[BigBarbarian-chargeback]

Thanks every one! My current split looks like this:

Chest and shoulders
Arms
Off
Legs
Back & Traps
Off

Start over.

I think when I come back from my little break I am going to move my legs and arms to give some time between chest and tri's.