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 Training Discussion Board
 Training for mass. I'm I over doing it?
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| Author | Topic: Training for mass. I'm I over doing it? | ||
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Novice 
Posts: 3 |
I currently weigh about 170. I am trying to gain 15 lbs of muscle for wrestling season. I currently and taking 3000mg of HMB (1000 before and after lifting and again at night), 15g of creatine (5 grams before and after my lifting workout and 5 grams at night), 9000 mg of L-glutamine (3000 before and after lifting and 3000 at night), plus twinlab's Anti-catabolic fuel before lifting. I also am taking myoplex, designer protien and Methoxy RX for meal replacments and added protien. As far as my workouts go I have been lifting every day. For 45min to one hour a session and sometimes two sessions a day (when i can fit it in around work.) I lift chest and tri's, then back and bi's, then legs and shoulders. The second workout of the day I do the same muscle groups but different exersizes. I was told that It was dumb to lift anything other than legs on your leg day because of blood flow or something and that i also needed to take more time off but i figured if I wasn't sore in the muscle I was supposed to lift that day it was fine to keep training. I am giving each group at lease a 48 hour recovery period. I usually lift 4 sets of 6-8 reps to failure on the last set. except for the big three which I pyramid. Let me know if anyone has any suggestions: new supplements, training methods, ect. thanks for the help and imput. also feel free to e-mail me.     | ||
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Amateur Bodybuilder 
Posts: 86 |
In my humble opinion a 48 hour rest of a body part can only lead to overtraining, unless your juicing. Not even the top pros who go through more juice than a minute maid factory work out that frequently. There are a million different workout routines and theories, so I will not completely divulge in my own. But I do believe you are working out way too much, you could not possibly be recovering from workout to workout. I assume you are young, you are in wrestling, so you need to take advantage of your hormones. Most people workout each body part once a week, working out 3 to 4 times weekly. (however some do less, like myself, and think a lower volume and frequency with higher intensity is the key, a la Mentzer). If you are young, in high school or something almost any program will make you grow. Anyway, my only real criticism is that you'll be overtraining working out that much. Try counting how many reps, to failure you can do from one workout to the next, if they do not go up or at least stay the same, then you are. I'm sure other will have plenty of suggestions,,, on the supps, looks good although I really thing HMB is shit. | ||
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Amateur Bodybuilder
Posts: 111 |
Your taking a shit load of supplements but what about eating regular chow bro? If you want to gain size the best results will come with lots of (good)food, lots of sleep, and heavy compound lifts. I would recommend lifting 3 times a week 4 tops with ea workout lasting 45 min to an hour. Sounds like your young so you know your gonna grow - just be patient. Oh yeah - HMB is useless if your not older than 30 or so. Just my opinion. | ||
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Novice
Posts: 3 |
Thanks for the feed back. If I wanted to lift less frequently what would you recomend in terms of which body parts on which days, I.E. which work well together? I have heard of using opposing groups on the same days such as chest and back on one day. Bi's and tri's on another ect.? Any ideas? Also any ideas on suplementation? Everyone seems to think HMB is worthless at my age (I am 21 but rather physicly imature for that age. I just hit my growth spurt in the past three years. I wrestled 112 my senior year in high school at age 18. I am now around 170.)Any other good supplements to take? also should I seperate the days i do squats, cleans, bench and dead lifts? Any feedback is helpfull. You guys rock! | ||
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Novice
Posts: 6 |
Hurricane, I used to wrestle and I've been trying like hell to maintain my physique. I've been looking all over for different sample workouts tailored to wrestling and I'm interested in what you do personally. If you could post your routine I would really appreciate it, especially if you are a college wrestler since I just graduated. I too think you may be overtraining. To tell you the truth I've been making my first big gains in 5 years over the last two months. I realized I was doing two things wrong throughout college. One, overtraining or training 5 times a week maybe 6. Second, not consuming enough protein I mean 1 gram per pound (at least). Thus, I was unable to gain that much weight or mass and I was stuck at around 152 soaking wet and not really all that cut. Best of luck to you and thanks again for your sample workout. You may be able to get me back to looking like my idol Lincoln McIlravy. Just his body I hope (ha ha). [No offense Linc.] | ||
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Amateur Bodybuilder
Posts: 56 |
I too finally changed mu routine because i was overtraining. I wwent from 6 days to 3 days a week. For mass you have to do the big, compound movements like deadlifts, bench, dips, chins, and SQUATS! AND EAT MORE!!! I have recently put on about 25 lbs. in three months because I was overtrained and starving myself. Once i satrted to eat more my bodywent into overdrive because it was grossly overtrained. Eat a lot of good clean food and when you think you are full then you down a protein drink. Getting big is simple....just not easy. Lift heavy on big compound movements, rest, eat, repeat! And forget a lot of cardio. You want mass, this is what you must do. | ||
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Amateur Bodybuilder
Posts: 209 |
Yes, you are overtraining. And you will eventually lose weight (muscle) if you don't change your routine. And let me be the first tell you, all the supplements in the world won't help you progress if you don't have your training and diet down. Eat at least 6 small meals a day (4 coming from solid foods). I recommend that you try some HIT methods. When I started HIT I gained a lot of weight in the first couple of months. I gained some fat, but not that much. I gained 25 pounds in the first 3-4 months of starting HIT. About 5 pounds of that was fat. I had my diet down and of course, I also have good genetics. But I believe you could gain good amounts of weight with HIT. For more info on HIT check out my site or www.cyberpump.com I have some routines posted in my training forum. If you have any questions please ask. Good luck. ------------------ Check out http://pub30.ezboard.com/bhitsgymofbodybuilding -HB- | ||
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Amateur Bodybuilder
Posts: 56 |
Listen to HIT Bodybuilder, he speaks the truth. | ||
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Novice
Posts: 3 |
Flyfisher- The workout that I do during wrestling season is very different from the workout I am doing preseason and post season where I am trying to gain size and strength. In terms of being wrestling specific the only thing I do that I don't see guys in other sports doing is I do six sets of six reps of powercleans (with negitives I.E. not dropping the bar) with only sixty seconds rest between sets. I do this three times a week in season to train for the explosivness needed in a match and to simulate the level of conditioning needed for a seven minute match. I do this with my own body weight and it is killer. You will seriously want to puke no matter how good of shape you are in. In terms of getting back to your old body or getting back into wrestling shape it honestly is not a worthy cause. Everyone on this board will think I am crazy if I post my in season training program because it is tailored to weightloss and wreslting not gaining size. it is also only done for a limited duration (the second semester when everything counts going into the NCAAs). But since you asked I will post it. Basicly I Run between three and ten miles in the mornings (3,5,7,10,3 miles) except on match day. I use a heart reate monitor and after the first mile I push till I hit 95% of my max heart rate then relax till it drops back to 65% and use this as interval trianing. I don't do this on the ten mile run unless I feel really good. Then I have practice for two hours in the after noon. My last workout of the day is either somthing called a "power hour" (it is not always an hour though sometimes more somtimes less depending on how I feel) where I do 20 min on the stepper, 20 min on the tredmill, 20 min on the EFX, 20 min on the bike. (not necessaraly in that order) or I lift. My lifting workout in season is Chest and tris on day 1, day off (power hour), back and bi's on day 2, Day off, Legs and shoulders on day three. I usually do three sets of twelve to 15 reps and three to four exercizes per bodypart with 1-2 min rest. I know this is considered over training and you shouldn't do legs and upperbody on the same day and a whole other rulles that this type of schedual breaks but I am young and training to win the national title. My body fat at nationals last year was 4% My preseason weight was 167 with 11% body fat. I wreslted at 149lbs. Basicly I lose a lot of muscle with the fat and overtrain but I am never tired in the third period and this is where I win matches. I am sure this bored everone else out of the water and I am sorry but Flyfisher asked for it so he got it. Also, ECA stack all the way! (P.S. I only have five years to win the tittle so I have to train this way, no normal human should do this. I don't recomend it but you will be shredded and in the best shape of your life if your body can handle the stress. | ||
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Pro Bodybuilder 
Posts: 336 |
2 a days will probably lead to overtraining if your a natural trainer. | ||
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Amateur Bodybuilder
Posts: 67 |
hurricane if you are trying to gain mass you need to workout where you maximize recovery and consume more calories .lets look at training first this is what i would do workout i--benchpress 4-6-8-10 chins 2x6-9reps press 4-6-8-10 dips 2x6-9 barbell curl 2x6-9 workout 2--squats 4-6-8-10 workout 3 deadlifts 5-4-3-2-1-1-1-2x5 [This message has been edited by big bear 1959 (edited November 11, 2000).] |
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posted October 30, 2000 03:16 PM