How do you know when your over working or under working a muscle

**streeter** · 11-30-2010, 05:56 PM

I am 45 years old and figure I don't have a ton of years left to get in really great shape so I am trying to maximise my routines. So my question is how the heck do you know when your over training or under training?

I am using the training routines found in the book Maximum Mass by Jason Ferrugia. But I find myself sometimes adding or doing more or resting less than it calls for just kinda going with how I feel.

I really need a good workout routine for a very motivated lifter who goes to the gym every day but doesn't want to over train. Also does it make a difference that I am on HRT with Wether I am over training or not?

If your unfamiliar with my story a year and a half ago I was 260 pounds 5'10" in one year I got down to 170 pounds. I then started HRT and have sprung back up to my current weight of 189 pounds and I am still in size 32 pants.

The only sign left of my obesity is the loose skin on my belly but very little fat left there at all just thick skin. I am working on that as well.

**BigBuck6** · 12-01-2010, 01:10 AM

Knowing the signs of over-training will help you determine that yourself. Additionally, loss of strength/endurance will also be a telltale sign. Most people I see in gyms are usually under-training the important muscle groups and over-training the aesthetic groups. I am talking leaving out legs or back and focusing on chest and arms, this is not suggested and will yield poor results.

**tbody66** · 12-01-2010, 01:21 AM

Originally Posted by streeter

I am 45 years old and figure I don't have a ton of years left to get in really great shape so I am trying to maximise my routines. So my question is how the heck do you know when your over training or under training?

I am using the training routines found in the book Maximum Mass by Jason Ferrugia. But I find myself sometimes adding or doing more or resting less than it calls for just kinda going with how I feel.

I really need a good workout routine for a very motivated lifter who goes to the gym every day but doesn't want to over train. Also does it make a difference that I am on HRT with Wether I am over training or not?

If your unfamiliar with my story a year and a half ago I was 260 pounds 5'10" in one year I got down to 170 pounds. I then started HRT and have sprung back up to my current weight of 189 pounds and I am still in size 32 pants.

The only sign left of my obesity is the loose skin on my belly but very little fat left there at all just thick skin. I am working on that as well.

I'm not familiar with the workout, post your routine, including sets/reps/poundages and I'll help you.

Also, go to the diet section and find the thread entitled "AR remote trainer/physique transformation challange" and enroll in the 12 week program and ask for a trainer.

**streeter** · 12-01-2010, 02:50 AM

Thanks, Both posts are very helpful. I will post routine I am using soon. Gotta go eat breakfast starving for my Granola with skim milk and some liquid eggs

**mario_ps2** · 12-01-2010, 02:22 PM

You are right in the money about most people under-training the legs and back while over-training the chest and arms and they wonder why their arms are not growing!!!

follow Roonies workout plan.. usually about 8 to 12 sets for large body parts such as the legs and back, 6 to 8 sets for chest, 3 to 5 sets for arms, 4 to 6 sets for shoulders.