Overtraining101

[Thisguyalex]

So I took 3 days off from the gym as it was hinted at ever so politely that I might be over training. And we have a winner chest day today after the rest and heal time my max jumped 25 lbs.

What did we learn? Over training is effective to burn fat but it will kill pretty much any attempt to increase size and strength. Thanks guys

 

[Jbranken]

So I took 3 days off from the gym as it was hinted at ever so politely that I might be over training. And we have a winner chest day today after the rest and heal time my max jumped 25 lbs.

What did we learn? Over training is effective to burn fat but it will kill pretty much any attempt to increase size and strength. Thanks guys

Amazing huh? Not only must we have enough discipline to work hard in the gym but, enough discipline to stay away when our body needs us to

 

[stevesmi]

this is why splits are important.

if you are gonna max out obviously you need rest ahead of it. same goes for anything physical.. a 5K race? you want to rest the day before and go in fresh. and then 2 days prior get in a very light run. any major sport that is physically grinding like football they rest the players the day before.. not pound them. even in hockey or bball yes sometimes they play back to back nights but they get 24 hours rest in between. and the team that is fresh you can definately tell a difference.

also you shouldn't be trying for maxes very often. your 'max' lifts should be 3-4 reps.. if you can't do the weight that many reps then drop the weight and build consistency. going in there like a gorilla and maxing out on every lift is not the proper way to do it. you are just gonna overtax yourself.

 

[Thisguyalex]

I work my major lifts flat bench eg 5-6 sets with 2 being warm up all are 5-6 reps increasing weight 10-20 lbs per set the at the end of my workout I generally push a 1 rep max

 

[stevesmi]

I work my major lifts flat bench eg 5-6 sets with 2 being warm up all are 5-6 reps increasing weight 10-20 lbs per set the at the end of my workout I generally push a 1 rep max

i understand that.. but i'm saying don't push a 1 rep max to end your workout anymore. push a 3-4 rep max out

thats why you are wearing yourself out

do you compete? if so save your 1 rep max for the day of your competition.. not for when you train

and if you don't compete then there is no reason for you to be maxing out ever just for an ego boost at the gym and sacrifice your health

 

[Thisguyalex]

My chest day is 3 sets pecfly machine x 10 reps progressively heavier, the flat bench routine above, incline dumbells 1x10 warm up 3x8 working, declines w/ straight bar 3x6 progressive weight, 3x 10 cable crossovers at 80lbs each hand. Today I put 3 working sets of skull crushers and a few sets of progressively heavier rope pull downs superset with dips on the end. I think at this point I'm going to run chest/tri/abs on Monday, abs/cardio either mountain bike run or stairmaster Tuesday and Thursday, biceps and back on Wednesday, and shoulders/legs on Fridays.

 

[Thisguyalex]

No competition for me just sheer shock factor of a guy my size pushing almost double his body weight tends to freeze the room for a moment, now that I'm stopping to think about this I can't believe I was ripping my body up like this each body part 2x per week no wonder my tendonitis has tendonitis.

If anyone has a really effective workout for putting on size not really worried about getting that much stronger I'm all ears

 

[EZ_E]

The 22 hours out of the gym are just as (if not more) important then the 2 hours in it...

(and 2 hours is pushing it)

~EZ

 

[BEAST420]

Is 2 hours overdoing it?? I think when doing mutliple body parts that2 hours is the sweet spot...

 

[Evan Tipps]

Is 2 hours overdoing it?? I think when doing mutliple body parts that2 hours is the sweet spot...

2 hours isnt overdoing it. If you took the oldschool bodybuilders and told them that they would laugh