Overtraining

Flex

How do ya know when you are overtraining?I train each muscle twice a week.For example my triceps should be trained only with 4-6 sets each workout, yet i need to do 12-15 sets usually to get a good pump goin on.When i only did 4-6 sets i wouldnt be sore or stiff or pumped, so that would imply they werent put under much stress during the workout, right?Is the pump a good indicator to go by on this matter?

Mr E

4-6 sets or 4-6 reps? Tell us more about your program. Maybe you aren't lifting heavy enough......

Flex

I use weights i max out at after 6-8 reps.I was told i should only do small amounts of sets, but like i was sayin i dont get any pump from small amounts of sets like 4-6 sets.I do intense workouts, 3/4 exercises per muscle, 70-100 second break between sets.Do each muscle twice a week and abs 3 times.

Transform

Flex wrote:

I use weights i max out at after 6-8 reps.I was told i should only do small amounts of sets, but like i was sayin i dont get any pump from small amounts of sets like 4-6 sets.I do intense workouts, 3/4 exercises per muscle, 70-100 second break between sets.Do each muscle twice a week and abs 3 times.

Depends on what you are looking for and how much progress you have made on what you are currently doing i.e. have you increased muscle size on your current program? Are you now lifting a heavier weight? etc

Remember there are no rules to any of this just variety

Flex

Well, i do 6-8 reps now which would be 100 kgs on my bench and about 55kg on my military press, but prior to this i just focused on 2 rep max so i was used to heavier weights.Ive made good gains on all my weights i lift and ive gained a good bit of weight and increased muscle size and im moving up in weights.Im 172lbs with about 11-12%bf at the moment and want to get to about 190 lbs with 10% bf or lower by my 21st,which is next january(very difficult I know, but ill try).I cut my cardio from 4 times a week to once a week for about 14mins at an intense speed.

pwd

I read in a power lifting article that getting a pump shouldn't be the objective of a workout.
If you are training for power, then doing such high volume of work may be counter-producive to neuro-muscular development, as I understand it, since you will train yourself to pace yourself through exercises, rather than exert as much strength as possible at once.
Perhaps try dropsets if you don't think you are training your muscles hard enough. Speed sets, super sets, and pyramid training may also be effective.

tribulus

Yeah i think dropping your volume of sets would be good, particularly if you're training each bodypart twice a week.
I doubt many proffessional bodybuilders/powerlifters even do 15sets for triceps twice a week,ask yourself, are you really seeing progress with this amount?

As pwd said perhaps using some intensifiers would help, also i would'nt really consider 70-100 seconds set intervals that intensive, try dropping them to 45-60secs and see if a)you get a better pump with the same rep range and b) start/continue to make progress.

The increased intensity might be another reason to lower your set volume

good luck

Jak

Most of the points have been hit by previous posters.

Training can improve your base level, but no athlete or lifter stays at 'peak' indefinitely. As an example, I consider my max bench to be 202.5kg, however, in my next bench session with an appropriate lead in (not a regular program) I'd say 192.5 would be more accurate. The reason is that I mix the flavour of my training for development be it through low rep power training vs. more burnout work or varied excersises.

Weight also varies even in the short term, as does general fatigue etc. etc. all these play a role.

You need to take a longer term view to your training. If I overtrain or train consecutively in a static pattern I will notice little gain, injury pain and eventually a drop in performance. This is what you need to watch for ... rest is important in training. Many of us struggle with the concept as we miss the kick training gives - but you need to do it. For example, this weekend I am headed away, and so am skipping 2 weights sessions. One being the chest session, I expect that this break will mean my return to chest next saturday will be a very 'good' day.

Personally I feel bad when I am missing a session for rest, but a few days out of the gym is in our interest. Important to remember that.

JAK

AARRRGH

How well do you know your body? Do you know when it is telling you to rest rather than telling you to be lazy?

Also, how often do you take breaks from your training? Every 4 - 6 weeks, take a full week off (you can do some light training if you want.) You'll find after the week you are stronger and have a lot more energy.

Flex

Also, how often do you take breaks from your training? Every 4 - 6 weeks, take a full week off (you can do some light training if you want.) You'll find after the week you are stronger and have a lot more energy

Yeah I totally agree with that.I took 2 weeks off during my L'Cert exams.I went back to training expecting to be able to lift nothing compared to my last sessions prior to the exams, but instead I found my strength had increased by an unprecedented level.

logic1

dublindude wrote:

Also, how often do you take breaks from your training? Every 4 - 6 weeks, take a full week off (you can do some light training if you want.) You'll find after the week you are stronger and have a lot more energy.

I wouldn't agree with this at all and I've seen you recommend it several times.

I'd recommend a break every 8 to 10 weeks. 4 to 6 weeks is much too short a time period.

I set up certain cycles of training which will usually take 8 to 10 weeks to complete with specific goals in mind.

I'll then take a week off and create a new program for the next 8 to 10 weeks with new goals in mind.

Taking a break every month is ridiculous and counter productive.

.logic.

Transform

From my own experience i found that when i was in my early 20's (now 28 years young) my recovery rate was amazing! As i became more seasoned with my weights i had to take more time off to recover and introduce much more variety to make more progress.

As jak and logic have stated cycle your program and remember you are in it for the long haul

p.s. jak you have a massive bench!!

AARRRGH

I wouldn't call it ridiculous or counter productive. If you read the articles on t-nation.com and getbig.com you'll see all the fast gainers and russian academies do this.

However, if you find 8 - 10 weeks does it for you, that's great. Lifting weights is not a "science", and you have to do what works best for you.

Personally, I take a complete break on the 5th week and I find it does wonders for me.