Over Training

  • Posted by a hidden member.
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    Aug 27, 2015 10:55 PM GMT
    Hey Gents,

    I've been training for a long time. I've hit plateaus and busted through them, doubled my goals etc. but I've finally come to the point of humbling myself to ask for some constructive criticism. This is kind of lengthy so I understand if there's no time to really analyze the program, but I'm listing my training below, and the question I have is, Am I over training? There's minor adjustments between days, but the typical week looks like this:

    Monday - SS Back Squat/obliques 5 sets @225 for 20 reps
    Leg Press Drop set 3 sets @600-100 for 12,12,16,20 reps
    SS Leg Extensions/Body Squats 5 sets @160 for 20 reps
    Tuesday - SS Pull-ups/Diamond Push-ups 5 sets @ body weight (~155lbs) for reps
    SS Seated Row/DB Bench 5 sets @ 160-200lbs for >16 reps
    Calf Press 5 sets @ 160lbs for 100reps
    Wednesday - SS Romanian DL/Plank 5 sets @315 for 12 reps/60sec.
    Stiff leg DL 5 sets @255 for 12 Reps
    SS Uni Leg Curl/obliques 5 sets @80lbs for 20 reps
    Thursday - SS Push-Press/Plank 5 sets @ 155-185lbs for 10-6 reps/60sec
    Drop Set Lateral Raise 3 sets @ 35-5lbs
    SS Upright Row/Uni DB Shoulder press 5 Sets @ 65lbs/55lbs
    SS Shrugs/Bent Over Lat Raise 5 sets @ 225lbs/35lbs
    Friday - SS Front Squat/Obliques 5 sets @ 225lbs for 12 reps
    Drop Set Leg Press 600-100lbs for 12,12,16,20 reps
    SS Trap Bar DL/Plank 5 sets @ 225 for 12 reps
    Calf Press 5 sets @ 160lbs for 100 reps
    Saturday - SS Lat Pull Down wide/Incline DB BP 5 sets @160lbs for 18-20 reps ea.
    Seated Row 5 sets @160lbs for 18-20reps
    SS Uni Hammer Curls/abs 5 sets @ 40lbs for 16-20 reps
    Sunday - SS Romanian DL/Plank 5 sets @315 for 12 reps/60sec.
    Stiff leg DL 5 sets @255 for 12 Reps
    SS Leg Curl/obliques 5 sets @80lbs for 20 reps
    Calf Press 5 sets @ 100lbs for 100 reps

    I'm 155lbs and I stay pretty ripped. I take in double my weight in protein and about 3600 calories a day. I moved to the high volume approach a last year, and I like the intensity and the change of pace. My only goal is to make 315 feel like 135, and I'm almost there. I felt it was time to consult the big dogs though, so here I am. Thanks for reading guys, and I appreciate any and all feedback.

    BD
  • Posted by a hidden member.
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    Aug 28, 2015 1:27 AM GMT
    If you think you're overtraining, you probably are. I do it regularly with mountain biking. In fact I recently took a two week break from riding just to let my body heal properly, and just rode again today. It felt wonderful, and I set a new personal record on the 2000' climb behind my apt.
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    Aug 28, 2015 1:05 PM GMT
    My right shoulder has been hurting and I figure I was over doing things. It was more than just typical soreness as it does not go away in a day or two.

    Doc says it's probably tendonitis. Nature's way of telling me I'm over-training.

    I'm into week 3 of no lifting and things have improved. Maybe give it 2 more weeks and then get back into it.

  • FitBlackCuddl...

    Posts: 800

    Aug 28, 2015 8:33 PM GMT
    Bravodelta saidHey Gents,

    I've been training for a long time. I've hit plateaus and busted through them, doubled my goals etc. but I've finally come to the point of humbling myself to ask for some constructive criticism.


    Maybe less training on the physical body and more on your heart and personality to balance the whole of you out.
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    Aug 29, 2015 1:29 AM GMT
    I think you'd be good to drop your set range from 5 to 3.

    Three exercises per body part, 3 sets per exercise, around 15 reps each.

    Not that I'm by any means an expert; I really used to overtrain - light weights, but very high volume, crazy numbers of sets and reps. That might only work for calves.
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    Aug 30, 2015 2:31 AM GMT
    Given your age, and the headless picture, and your stated calorie intake, I would NOT think that you are over training. Maybe burn out, or age.

    Now, if you're "enhanced", and, you should be at 35 years of age, for purposes of good health if nothing else, you should be able to pull off the routine you list with EASE.

    You MIGHT need a rest day in there. Your volume does not look excessive, at all, to me, and, I'm just wrapping up my 41'st year of lifting.

    If you are NOT on HRT, it's time to get going on it, for lots of very good reasons, the most important of which is a 57% reduction of CV event risk. You can read the AHA study from 2014.

    You MIGHT need more saturated fat. Very low fat levels can leave you drained and weak.

    Have a medical workup of the following:

    CBC (Complete Blood Count)
    Metabolic Panel
    Testosterone
    Estrogen
    T3/T4/T7/RT3, etc.
    Lipid panel (sometimes included in the tests above)
    STD panel
  • Posted by a hidden member.
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    Sep 01, 2015 2:07 AM GMT
    Thanks guys for the great feed back.

    Just to answer some questions:

    I haven't really felt any pain in joints or anything like that. My diet is clean and made up of a high protein, mid carb, and low fat mix. I feel awesome and no, there are no roids etc. pushing me forward.

    All my levels have checked out normal. HDL, LDL, Test, etc. but I think I might lower the sets like you mentioned. I hit the numbers i wanted to hit on each of the major lifts a few years ago and joined the 1000lb club as well, so now i was just focusing on high volume and staying cut.

    I'm sorry about the headless photo, I know that can be annoying, but my face has nothing to do with my program, and I didn't want biased feedback.

    I don't know what you mean by "enhanced", so shoot me a pm and I can answer those questions in more detail.

    Thanks again guys, I really appreciate your opinions and experiences!

    BD


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    Sep 03, 2015 4:59 AM GMT
    FitBlackCuddler said
    Bravodelta saidHey Gents,

    I've been training for a long time. I've hit plateaus and busted through them, doubled my goals etc. but I've finally come to the point of humbling myself to ask for some constructive criticism.


    Maybe less training on the physical body and more on your heart and personality to balance the whole of you out.


    resized_fry-can-t-tell-meme-generator-ca
  • Hypertrophile

    Posts: 1021

    Sep 13, 2015 8:34 PM GMT
    Overtraining has a very specific meaning. In a nutshell, it occurs when you exceed your body's ability to recover from bouts of exercise for an extended period of time. If you are not taking a week of from the gym at least every three months, then chances are you are experiencing some of the symptoms of overtraining syndrome. How long you can go without a hiatus depends on your body, routine, diet, and rest. I find I need to take about ten days off after about 8 weeks of weight training 45 minutes per day, 4 days per week. If I push it past that, I'll start having insomnia, loss of appetite and energy, lost gains, and increased incidence of injuries. The 7-day split you posted with all those supersets and drop sets would have me overtrained in no time.

    Here's an article with some more information:

    http://sportsmedicine.about.com/cs/overtraining/a/aa062499a.htm

  • Posted by a hidden member.
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    Sep 20, 2015 11:19 AM GMT
    MrFuscle said
    FitBlackCuddler said
    Bravodelta saidHey Gents,

    I've been training for a long time. I've hit plateaus and busted through them, doubled my goals etc. but I've finally come to the point of humbling myself to ask for some constructive criticism.


    Maybe less training on the physical body and more on your heart and personality to balance the whole of you out.


    resized_fry-can-t-tell-meme-generator-ca


    That dude was being an ___. There's not other way to take that. Most people understood what I was trying to say.