Overworking my muscles?

IrishLad2012

Hey Guys, just looking for some advice.

Age:25
Height:6ft
Weight: 77kg
Benching: 60kg(3x10)

I started lifting weights in September for the first time. I am happy with my progress so far.

I am doing weights 3 nights a week, Mon(Chest), Wednesday(Back & Shoulders) and Friday(Biceps & Triceps). want to gradually progress to heavier weights, adding weights every 2 weeks or so.

I have as of last week just started back at Boxing training, to reduce my Body fat % and I have also changed my diet.

So my Gym routine is still the same, I do my weights sessions and then do an hour of intense Boxing training(Squats,Press Ups,Sit Ups,Skipping and 3km run).

What I am wondering is, will training in this format overwork my muscles and hinder muscle growth.

Wood

No, but a lack of leg day will hinder your progress.

Squats at boxing training will not cut it. Stick bi's or tri's in with chest and whatever you don't do put in with legs on Friday. Arms don't need a day on their own.

RidleyRider

Learn the main compound movements, if you don't know them, get them thought to you. Structure your days around them e.g deadlift day + it's assistances, squats + it's assistances(they'll over lap slightly) and bench press + it's assistances. Add in something for your core like hanging leg raises or front squat holds and you're onto a winner.

As Wood said, lack of leg day is going to hinder you.

IrishLad2012

RidleyRider wrote: »

Learn the main compound movements, if you don't know them, get them thought to you. Structure your days around them e.g deadlift day + it's assistances, squats + it's assistances(they'll over lap slightly) and bench press + it's assistances. Add in something for your core like hanging leg raises or front squat holds and you're onto a winner.

As Wood said, lack of leg day is going to hinder you.

The reason behind no legs day is I do loads of cross country running and haven't found the time to get leg workouts yet but will definitely consider it now.

RidleyRider

IrishLad2012 wrote: »

The reason behind no legs day is I do loads of cross country running and haven't found the time to get leg workouts yet but will definitely consider it now.

How do you mean you don't get the time when you go into the gym on a Friday just to train arms?

IrishLad2012

RidleyRider wrote: »

How do you mean you don't get the time when you go into the gym on a Friday just to train arms?

Don't get the time because I go for a 8km run on a Thursday, use Friday as a legs rest day, I am currently running about 25-30km a week, along with my weights.

Alf Veedersane

IrishLad2012 wrote: »

Don't get the time because I go for a 8km run on a Thursday and I am currently running about 25-30km a week.

Work your legs on Friday. At least.

Boxers need strong legs as much as they need fitness. Strong legs will help with the endurance as well.

And power comes from your lower body, not your upper body.

Brian?

An entire day dedicated to arms is a waste of time.

Do 3 full body sessions a week, forget splits.

Day 1
Squat
Bench
Pull-ups

Day2
Dead lift
Military press
Barbell rows

Alternate day 1+2. It would be far superior to what you're doing now. But still not optimal.

Throw in 1 bicep and one tricep lift at the end to satisfy vanity.

RidleyRider

IrishLad2012 wrote: »

Don't get the time because I go for a 8km run on a Thursday, use Friday as a legs rest day, I am currently running about 25-30km a week, along with my weights.

Are you really going to be that stuck in your ways? Move stuff about! You're gonna have set times for boxing fair enough, work around that.

You don't have a legs rest day because you don't really train them. Move the run to a different day and get squatting!

Tefral

No such thing as over training, just not enough eating and not enough sleeping!

Have a look at this op http://www.youtube.com/watch?v=C8_8phD7AwM&sns=em

Mellor

Instead of Mon(Chest), Wednesday(Back & Shoulders) and Friday(Biceps & Triceps)

Change it to Mon(Chest & Triceps), Wednesday(Back & Biceps) and Friday(Legs & Shoulders)
Same days, the same time spent in the gym. But you aren't neglecting your legs.