Weight training 5 days a week?

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    Jun 21, 2013 11:36 AM GMT
    I've been trying to measure up the most efficient balance of weight training and the fittest guys usually put 5 days a week in, I typically do 3-4 times a week weight and the same cardio, basically every other day.

    How can I increase my strength training to 5 days a week efficiently without over training?
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    Jun 21, 2013 12:10 PM GMT
    this is about time management and recovery. both of which no one can advise you on, except yourself.

    you'll know when you're overtraining if you (a) start losing sleep, and (b) have persistent pain.

    me personally: i broke down my training into smaller segments. working one body part per training session, only once a week. (e.g. chest day, arms/shoulders day, legs day, back day, and 3 cardio/sports days)
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    Jun 21, 2013 12:11 PM GMT
    Split up your muscle groups, so that you're only working one group per week. Focus more on bigger, less sexy muscles like your back and legs to add bulk rather than the smaller glamor muscles. Make sure you get plenty of rest, and make damn sure you're ingesting enough calories. Two of the biggest reasons for overtraining are lack of rest and not eating enough.
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    Jun 21, 2013 12:13 PM GMT
    I wake up at 5am for the gym, go to work, eat dinner, hang out a bit, then go straight to bed around 9:30-10pm. You have to manage your time veeeeery well, as said above, if you want to be able to gym, work and most importantly recover.
  • ThatSwimmerGu...

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    Jun 21, 2013 1:49 PM GMT
    RealJock offers well structured workout plans, I feel like most people just don't look at all this site has to offer. Try this one:
    http://www.realjock.com/workout/573/
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    Jun 21, 2013 3:42 PM GMT
    Rich Piana likes to say that there is no such thing as overtraining, only undereating and undersleeping. I don't completely agree, but I do think that as long as you are keeping sleep, nutrition and adequate caloric intake in check, five-day splits are reasonable. I was doing six, but I don't get enough sleep so I cut back. Remember, we don't build muscle in the gym, we build it when we're recovering. Listen to your body.
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    Jun 21, 2013 5:45 PM GMT
    I once overtrained and I'm happy I did it. Because after I took a week off, I realized it was no different than just needing a week off from work. Its not the nearly fatal and incurable disease most people make it out to be. Its actually not a big deal at all.

    If you feel burnt out of the gym - take a break or cut back a little - just like you would with any other activity or job. Otherwise workout when you want to and enjoy it. Don't stress about the details.
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    Jun 21, 2013 11:05 PM GMT
    Your body will tell you whether you are over training or not. You shouldn't be working a muscle that is still sore. I do muscle work 5-6 days a week. Yesterday I was at the gym 3 times. In the morning for 2 mile cardio, afternoon to lift, then I went rock climbing at night and I wasn't exhausted at all and I lifted and climbed pretty hard to. Your body will adjust to what you want it to.