A Fitness & exercise forum. FitnessBanter.com

If this is your first visit, be sure to check out the FAQ by clicking the link above. You may have to register before you can post: click the register link above to proceed. To start viewing messages, select the forum that you want to visit from the selection below.

Go Back   Home » FitnessBanter.com forum » Fitness & Exercise » Weights
Site Map Home Register Authors List Search Today's Posts Mark Forums Read Web Partners

Overtraining Question



 
 
Thread Tools Display Modes
  #1  
Old October 12th 03, 01:43 AM
Jack Newton
external usenet poster
 
Posts: n/a
Default Overtraining Question

Greetings all,

I am sorry to ask an undoubtedly common question, but i would really
appreciate anyone with experience in weight training to take a look at my
workout and tell me if i am overtraining or could make greater gains with a
split program:

I do a full body workout 3 times a week (one day on, one day off) for about
2.5 hours a day. I have been training for about 5 months now using machines
and the cable assembly only (no free weights). I do pretty much the whole
circuit of machines with an average of 3-5 sets of 10 reps with
moderately-heavy to heavy weight on each (for example on the bicep curl
machine I do 5 sets of 10 reps each).

Is there enough recovery time present or would a 3-day split such as
chest/back, legs/abs,shoulders/arms be more beneficial? Also I am about to
transition to a free-weight only workout, would a 3-day split be the best
option?

Any advice would be greatly appreciated.

Thanking you
Jack Newton




  #2  
Old October 12th 03, 07:05 AM
Big Bill
external usenet poster
 
Posts: n/a
Default Overtraining Question

On Sun, 12 Oct 2003 01:43:42 +0200, "Jack Newton"
wrote:

Greetings all,

I am sorry to ask an undoubtedly common question, but i would really
appreciate anyone with experience in weight training to take a look at my
workout and tell me if i am overtraining or could make greater gains with a
split program:

I do a full body workout 3 times a week (one day on, one day off) for about
2.5 hours a day.


Yes you're overtraining. You should be doing an hour or so tops.

I have been training for about 5 months now using machines
and the cable assembly only (no free weights).


Getting away from the subject a little here but you'll be better off
abandoning the machines and going for free weights. You use a lot more
muscles that way.

I do pretty much the whole
circuit of machines with an average of 3-5 sets of 10 reps with
moderately-heavy to heavy weight on each (for example on the bicep curl
machine I do 5 sets of 10 reps each).

Is there enough recovery time present or would a 3-day split such as
chest/back, legs/abs,shoulders/arms be more beneficial? Also I am about to
transition to a free-weight only workout, would a 3-day split be the best
option?

Any advice would be greatly appreciated.

Thanking you
Jack Newton


Erm, you might be best off sticking to a full-body routine but cut it
down to three days a week and don't do more than three sets of ten
reps for any exercise. I think myself you're too inexperienced as yet
to do a proper split routine. Give yourself a good six months to get
used to working with free weights and then look at doing a split
routine.

Good luck!

BB
  #3  
Old October 12th 03, 09:56 AM
stickieoffender
external usenet poster
 
Posts: n/a
Default Overtraining Question

You are working out just like I used to.

I used to go work out about on average 9 hours a week. This consisted of
three times a week, and I would do full body workout. It felt good. I was
always feeling like I had the energy to do so. After doing this for a
couple of years I really got noticed. Something I didn't expect was how
many times guys in the locker room would seem to start asking me work out
questions, which was stunning, as I had not credentials.

I would tell you to keep at it. On occasion you may find you need a bit of
a rest. It takes a lot to work up to the point where you can work out for 2
an a half hours straight. Anyone just starting out trying that will vomit
within a couple hours. If your there and doing it I wouldn't stop if I were
you. I hope to get back into that routine, but my time demands are making
it too dificult.

At the same time however, I had freinds who were tons bigger than me and
always told me I overworked. They would go daily and never more than an
hour at a time. They had bigger muscles, but I had big muscles but was
ripped and toned like they never were. They told me that to get huge size I
was burning too many calories with my long workouts. That was fine however
cause my pecs were big and noticeable through any shirt, and if in a
swimming suit, peope would go nuts over me.



"Jack Newton" wrote in message
...
Greetings all,

I am sorry to ask an undoubtedly common question, but i would really
appreciate anyone with experience in weight training to take a look at my
workout and tell me if i am overtraining or could make greater gains with

a
split program:

I do a full body workout 3 times a week (one day on, one day off) for

about
2.5 hours a day. I have been training for about 5 months now using

machines
and the cable assembly only (no free weights). I do pretty much the whole
circuit of machines with an average of 3-5 sets of 10 reps with
moderately-heavy to heavy weight on each (for example on the bicep curl
machine I do 5 sets of 10 reps each).

Is there enough recovery time present or would a 3-day split such as
chest/back, legs/abs,shoulders/arms be more beneficial? Also I am about to
transition to a free-weight only workout, would a 3-day split be the best
option?

Any advice would be greatly appreciated.

Thanking you
Jack Newton






  #4  
Old October 12th 03, 03:35 PM
Brux Brule
external usenet poster
 
Posts: n/a
Default Overtraining Question


"Jack Newton" wrote in message
...
Greetings all,

I am sorry to ask an undoubtedly common question, but i would really
appreciate anyone with experience in weight training to take a look at my
workout and tell me if i am overtraining or could make greater gains with

a
split program:

I do a full body workout 3 times a week (one day on, one day off) for

about
2.5 hours a day.


Wayyyyyyy too long.

I have been training for about 5 months now using machines
and the cable assembly only (no free weights).


Bad. Use free weights, compound exercises.

I do pretty much the whole
circuit of machines with an average of 3-5 sets of 10 reps with
moderately-heavy to heavy weight on each (for example on the bicep curl
machine I do 5 sets of 10 reps each).


Wayyyy too much.

Read up on HST, which is full body training.

http://www.hypertrophy-specific.com/hst_index.html
--
~~~~~~~~~~~~~~`
Brux Brule

"Quit your whining, shut up and train."


  #5  
Old October 13th 03, 01:10 AM
Peter Allen
external usenet poster
 
Posts: n/a
Default Overtraining Question

"Jack Newton" wrote in message
...
Greetings all,

I am sorry to ask an undoubtedly common question, but i would really
appreciate anyone with experience in weight training to take a look at my
workout and tell me if i am overtraining or could make greater gains with

a
split program:

I do a full body workout 3 times a week (one day on, one day off) for

about
2.5 hours a day. I have been training for about 5 months now using

machines
and the cable assembly only (no free weights). I do pretty much the whole
circuit of machines with an average of 3-5 sets of 10 reps with
moderately-heavy to heavy weight on each (for example on the bicep curl
machine I do 5 sets of 10 reps each).

Is there enough recovery time present or would a 3-day split such as
chest/back, legs/abs,shoulders/arms be more beneficial? Also I am about to
transition to a free-weight only workout, would a 3-day split be the best
option?


You probably aren't overtraining, or you'd be coming here panicking about
how you can't lift **** now. You are spending far too much time in the gym,
and you should spend less time socialising, you should be lifting weights
much closer to your rep max for each exercise (less than 70% max is a
warm-up, less than 80% is only useful for a strength-endurance program,
which you would know about if you were doing one).

Doing the whole circuit of machines is a waste of time; so is doing fiddly
exercises like bicep curls that only work one muscle group.

Doing more than 3 sets is pointless - if you want strength-endurance, do
sets with many reps, or pyramids (which you try to do as one set, so no
rest). If you want strength, don't bother with lots of sets.

Using machines is only going to help if you don't like barbells and the
dumbbells don't come heavy enough for whatever exercise you want to do,
which in practice means you might want to use the leg press machine,
possibly the bench press machine. Try squats, deadlift, rows, bench presses.

How many days per week you do is your choice; if you're doing more days per
week you'll need to cut down the volume each day. If any of your lifts go
down, you're overtraining the relevant body parts and need to cut down the
volume for those; if you're gaining strength nicely, you can try increasing
volume.

Peter


  #6  
Old October 13th 03, 06:59 AM
Matt
external usenet poster
 
Posts: n/a
Default Overtraining Question

On Sun, 12 Oct 2003 01:43:42 +0200, "Jack Newton"
wrote:
Greetings all,

I am sorry to ask an undoubtedly common question, but i would really
appreciate anyone with experience in weight training to take a look at my
workout and tell me if i am overtraining or could make greater gains with a
split program:

I do a full body workout 3 times a week (one day on, one day off) for about
2.5 hours a day. I have been training for about 5 months now using machines
and the cable assembly only (no free weights). I do pretty much the whole
circuit of machines with an average of 3-5 sets of 10 reps with
moderately-heavy to heavy weight on each (for example on the bicep curl
machine I do 5 sets of 10 reps each).

Is there enough recovery time present or would a 3-day split such as
chest/back, legs/abs,shoulders/arms be more beneficial? Also I am about to
transition to a free-weight only workout, would a 3-day split be the best
option?

Any advice would be greatly appreciated.

Thanking you
Jack


Well, that depends on a few things, Jack. First - how much time are
you willing to work out every week? If three weeks is the most you can
dedicate to training, then the individual bodypart workouts would
probably be better than a full body workout. It usually takes a muscle
72 hours to recover, and so, doing three full body workouts a week is
pretty demanding. It's easy to switch over to training everything
individually, and it's better for recovery, so why not do it?

As for overtraining, here are some articles for you to read if you
want to find out if you are overtraining or not (basically - listen to
your body, as you can usually tell).

http://www.bodybuildingpro.com/typesofovertraining.html
http://www.bodybuildingpro.com/overtraining.html

Also, if you change your workout to individual bodypart training, and
you are still experiencing slowness with recovery, you might want to
check into adding some glutamine to your supplement regiment, as it
has a proven track record of improving recovery. You can read all
about glutamine he

http://www.bodybuildingpro.com/glutamine.html

Hope this helps.
  #7  
Old October 13th 03, 02:54 PM
Wayne S. Hill
external usenet poster
 
Posts: n/a
Default Overtraining Question

Matt wrote:

Well, that depends on a few things, Jack. First - how much
time are you willing to work out every week? If three weeks
is the most you can dedicate to training, then the
individual bodypart workouts would probably be better than a
full body workout. It usually takes a muscle 72 hours to
recover,


PFFFFFT!

and so, doing three full body workouts a week is
pretty demanding.


That's up to the trainee.

It's easy to switch over to training
everything individually, and it's better for recovery, so
why not do it?


Because it isn't better for recovery and doesn't work as well for
strength or muscle development.

--
-Wayne
  #8  
Old October 13th 03, 06:43 PM
Matt
external usenet poster
 
Posts: n/a
Default Overtraining Question

On 13 Oct 2003 12:54:50 GMT, "Wayne S. Hill" wrote:
Because it isn't better for recovery and doesn't work as well for
strength or muscle development.


How is better for recovery to do three full body workouts? You would
only get a day or two recovery time, where if you do them one at a
time, you would get a full week to recover and do the same amount of
working out.


  #9  
Old October 13th 03, 08:12 PM
Wayne S. Hill
external usenet poster
 
Posts: n/a
Default Overtraining Question

Matt wrote:

"Wayne S. Hill" wrote:

Because it isn't better for recovery and doesn't work as
well for strength or muscle development.


How is better for recovery to do three full body workouts?
You would only get a day or two recovery time, where if you
do them one at a time, you would get a full week to recover
and do the same amount of working out.


Your statement about 72 hours being required for recovery has
certain assumptions built into it, and isn't a law of human
biology. If you use the right combination of volume and
intensity, working a given muscle group twice or more often per
week allows full recovery and produces better results. If you
work a muscle group once per week, the muscle is already
deconditioning by the time you hit it again a week later.

--
-Wayne
  #10  
Old October 13th 03, 09:40 PM
gps
external usenet poster
 
Posts: n/a
Default Overtraining Question

Matt wrote:

On 13 Oct 2003 12:54:50 GMT, "Wayne S. Hill" wrote:
Because it isn't better for recovery and doesn't work as well for
strength or muscle development.


How is better for recovery to do three full body workouts? You would
only get a day or two recovery time, where if you do them one at a
time, you would get a full week to recover and do the same amount of
working out.


Ever thought about systemic recovery requirements? Ever thought about
variables other than number of muscles worked per day. Say like number
of sets, reps, % of 1rm, etc.?
ps
 




Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Hardgainer Bodybuilding & Weightlifting FAQ Rolo&Maria Weights 30 December 29th 04 10:32 PM
Why not losing weight? I'll pay you if you answer this question. sausalater Aerobic 0 January 22nd 04 01:22 AM
Hardgainer question Martin Thompson Weights 109 October 7th 03 06:20 PM
MRP Serving Question Brian Weights 3 August 12th 03 04:57 PM
Question Warr Weights 0 July 30th 03 05:05 PM


All times are GMT +1. The time now is 02:44 AM.


Powered by vBulletin® Version 3.6.4
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
Copyright 2004-2019 FitnessBanter.com.
The comments are property of their posters.