Gym + MT = Over Training?

[messmorph]

Hi Guys,

I train at gym 4x a week in the morning. My routine

Mon - Back / Bi
Tues - Legs / Abs
Wed - Rest
Thur - Chest / Tri
Fri - Shoulder / abs

I do Muay Thai for 1 hour 4x a week. My diet is good. My only demon is I might binge drink sat night once per week.

I started training like this in January. First month of training was great. Feb I started to always feel tired, run down and my lifts were good but started to struggle with MT. I got the flu and a chest infection which put me out for 2 weeks of no training. When I came back I had heaps more energy etc.

Was I overtraining and how to I avoid this? I do like doing both gym and Muay Thai

[NBRD1808]

Sounds like you may have been overtraining perhaps, the sheer high intensity of MT can really take its toll on the body even more so when combined with resistance training as well. After some MT sessions my muscles can be far more stiff and sore that what they'd be from weight training alone.

Theres a few things you could look at

- How many sets and reps are you currently doing on your weight lifting routine? you could scale back the volume if needed because your muscles will take a beating from MT as well
- you could try and factor in an extra rest day by putting your friday shoulder work out in your monday- back/bi work out, leaving friday as a rest day. this means that you would be lifting 3 days a week
- Depending on the days you train MT and if your happy to do a 3 day split you could shift your weight workouts to mon, wed, fri or alternatively tues, thurs, sat to ensure a rest day in between each weight workout.
- with your diet are you trying to bulk, cut or maintain? what are your stats? what is your total macro intake like in reference to total carbs, total protein, total fat and how suited is this breakdown to your current stats?
- you could head over to the diet section and post up what you eat and your current weight training/MT schedual theres plenty of people over there with some top advice

just a few suggestions good luck

[RonCarlston]

I dunno man doing both 4x a week sounds like a recipe for injury

[yannick35]

MT is really hard on the body and system, i know that if i was training MT like you do i might really switch my training to maybe 2 full body workouts a week with compounds exercises being the base.

And listen to your body.

[Knockout_Power]

Guess I'll find this one out for myself. As soon as Im back from holidays I'll be joining the Muay Thai club here in Edmonton. They put on great promotions and I'd like to fight for them.

To the OP, Im guessing that is a bit overdone. I currently train 5 days/wk at the gym with some bag work in there. Im planning on dropping to 3 days gym and probably 3 days MT. Might add another MT day if I can handle it.

[Ashop]

Hi Guys,

I train at gym 4x a week in the morning. My routine

Mon - Back / Bi
Tues - Legs / Abs
Wed - Rest
Thur - Chest / Tri
Fri - Shoulder / abs

I do Muay Thai for 1 hour 4x a week. My diet is good. My only demon is I might binge drink sat night once per week.

I started training like this in January. First month of training was great. Feb I started to always feel tired, run down and my lifts were good but started to struggle with MT. I got the flu and a chest infection which put me out for 2 weeks of no training. When I came back I had heaps more energy etc.

Was I overtraining and how to I avoid this? I do like doing both gym and Muay Thai

Your doing alot of work. It is possible that your overtraining. I would start with a full week rest from everything. Then resume with perhaps only a 2-3 day per wk weight training routine and possibly the same with your MMA training. The drinking on the weekends only hinders your recovery even further.

[Knockout_Power]

The drinking on the weekends only hinders your recovery even further.

Good call, cant believe I mised that part.