over training

[maxumboater]

Ive been workingout for about four years and ive stuck to a pretty strict four day workout plan. How will I know and what are the systoms of overtraining.

[EvilDavies]

I read somewhere once that you should take your pulse upon waking in the morning and if it is more than 3 or 4 BPM higher than your resting heartrate its a good sign that you are overtraining. I cant remember how reliable the source was but it seems logical to me. Also you are a little vauge with your question. Whats your training split like? If you are in the gym 4 times a week for 2 hours working every body part 2 or 3 times from every angle, your probably overtraining. With that information more experienced guys should be able to give you a comprehensive answer

[RJstrong]

constant nagging injuries, not recovering as fast as you would like, feeling run down, getting weaker... just to name a few.

[maxumboater]

thrusday/ chest 4 exercises 4sets 6-10 reps
triceps 3 exercies 4 sets 6-10 sets

friday/ back 4 exercises 4 sets 6-10 reps
biceps 4 exercises 3 sets 6-10 reps

saturday/ legs 4 exercises 4 sets 6-10 reps

sunday/ shoulders 4 exercises 4 sets 6-10 reps
incline benchpess 4 sets 6-10 reps
traps 2 exercises 4 sets 6-10 reps

[Big]

Why not mix some off days between work days, rather than working 4 days in a row then taking 3 days off?

[maxumboater]

sounds like a good ideal ive give it a try. maybe ill give saturday a rest andpick back up on sunday. now that im on my cycle i just fel like ive gotta work extra hard but maybe its to much.

[AaronJM1984]

put the incline bb press with your chest day, also I would space out another day between chest and shoulders, don't ur shoulders hurt alittle after doing chest? ur only allowing them a couple days before u work on them, I try to leave 4 days in between my chest and shoulder workout, I prolly only work shoulders 3 times a month, if ur doing good chest workouts ur shoulders will grow

[maxumboater]

I do an extra chest exercise on shoulder day because thats where im lacking the most. Also incline works alot of your shoulders to. But i probably need a little more rest in between chest and shoulder days.