I've been over training

[Pork Chop]

Became apparent this week. I feel tired, small, deflated and can't hold a pump. My strength increases have nearly stopped.
All other variables in check.

I work out 3 times a week, 1 body part every 7 days.
I will increase working out to every 9 days.

[Hypertrophy]

3x/week and you are overtraining?
What do you do on your off days??

[NotSmall]

If you are overtraining by doing each body part once in seven days you must be doing crazy volume per bodypart. I would reduce the volume before I reduced the frequency.

[Hypertrophy]

If you are overtraining by doing each body part once in seven days you must be doing crazy volume per bodypart. I would reduce the volume before I reduced the frequency.

True, I have done some crazy volume (EDT) in the past where 40 sets per muscle groups were normal. I hit everything once a week on a M-W-F split and was not overtrained.

[bluethunder]

If during that 3 days your workouts are very long & very high set/intensity then yes I believe it is possible to overtrain. There are many symptoms of overtraining which I have posted in the past but will do it again. 1. increase of injuries/aches 2.lack of training interest 3. irritable 4.insomnia 5. tiredness/no energy 6. headaches 7. muscle size shrinking 8. sex drive down 9. motivation 10.appetite suppression 11.boredom/monotony and finally 12. depression. You can also be plateauing which is normal and the difference between the two is during plateaus your size may not change but strength,tone,& defintion may still be increasing even tho you do not think so. Overtraining is simular but muscle size decreases. Try periodization to help both.

[NotSmall]

True, I have done some crazy volume (EDT) in the past where 40 sets per muscle groups were normal. I hit everything once a week on a M-W-F split and was not overtrained.

I don't want to 'jack this guys thread but...
Were you cycling when you did the complete body M W F split? cos I experimented with it a bit recently (while not 'on') and couldn't recover quick enough, I've been thinking about trying it again during my upcoming cycle, just one exercise per bodypart, 1 normal working set then 1 extreme set (either rest pause, drop set or forced reps) what was your routine like? PM it to me if you have time.

[Pork Chop]

I do very low volume. Intensity is in the red.
2 initial workout warm up set of 4 to 6 reps; then
4 working sets per muscle group.

Workouts are approx. 45 min.

On my off days i rest, rest, eat and sleep.

[NotSmall]

I do very low volume. Intensity is in the red.
2 initial workout warm up set of 4 to 6 reps; then
4 working sets per muscle group.

On my off days i rest, rest, eat and sleep.

Hmm, doesn't sound too much - how confident are you that all other variables are in check? What is your carb intake like?

[Pork Chop]

Hmm, doesn't sound too much - how confident are you that all other variables are in check? What is your carb intake like?

lotsa rice, pasta and hweat bread @ 400g which is high i think.

[Hypertrophy]

I don't want to 'jack this guys thread but...
Were you cycling when you did the complete body M W F split? cos I experimented with it a bit recently (while not 'on') and couldn't recover quick enough, I've been thinking about trying it again during my upcoming cycle, just one exercise per bodypart, 1 normal working set then 1 extreme set (either rest pause, drop set or forced reps) what was your routine like? PM it to me if you have time.

You got mail~

[NotSmall]

You got mail~

Right back atcha daddy!

[justin2305]

huh sounds to me like ur under training JMO i train each body part bout every 5 days and i feel thats not enough....if ur not taking protein shakes after workouts try that cuz it will help with ur recovery time and eat good and get alot of rest at least 8hrs a night and u should be good....

[SwoleCat]

How are your natural testosterone levels ?

How's the thyroid?

May as well secure those, as I've seen both of those be a culprit a plethora of times.

~SC~