Overtraining

**Donman1001** · 10-12-2011, 07:08 AM

21 years of age
12% bf
175 lbs
5' 7"
do you guys think that this split would be overtraining?
Monday: Light Chest/Tri's/Shoulders
Tuesday: Heavy Back/Bi's/Traps
Wednesday: Light Legs
Thursday: Heavy Chest/Tri's/Shoulders
Friday: Light Back/Bi's/Traps
Saturday: Heavy Legs
Sunday: OFF

***D7M*** · 10-12-2011, 07:16 AM

You'd have to be more detailed with reps/sets and what is "heavy" or "light" day to you, but I would lean toward yes.

If you're training with absolute intensity, you shouldn't be ready to hit legs again in a few days.

**Donman1001** · 10-13-2011, 12:04 AM

Ok, here it is then- Light days are more of a circuit training short rest 30-45 seconds mainly 75% of what I would lift on heavy days reps stay the same. Heavy days 2-3 minutes between sets 8 rep set is is around 80% of max lift.
Monday: Light Chest/Tri's/Shoulders = 4 Chest, 2 Tri's, 2 Shoulder exercises - 4-5 sets per exercise - 8-12 reps per set, final set always to muscle failure.
Tuesday: Heavy Back/Bi's/Traps = 4 Back, 2 Bi's, 2 Traps - 4-5 sets per exercise - 8-12 reps per set, final sets to muscle failure.
Wednesday: Light Legs = 6 exercises - 4-5 sets per exercise 8-20 reps per set, final set to muscle failure.
Thursday: Heavy Chest/Tri's/Shoulders = Same as Monday just different exercises and weights
Friday: Light Back/Bi's/Traps = Same as Tuesday just different exercises and weights
Saturday: Heavy Legs = Same as Saturday just different exercises and weights
Sunday: OFF
And yes I fully agree with you, I train with the utmost intensity and my legs are generally sore up to and including the day that I work legs again. I've been here before, I took legs out for Wednesday and only did them on Saturday, with the results being legs started lagging behind upper body. I need some advise on what to do about this.

**auslifta** · 10-13-2011, 12:52 AM

You need to put in another 3 rest days min imo. Way too much.

**max2extreme** · 10-16-2011, 06:43 AM

It's hard for us to believe that sometimes less is better, and this applies to lifting in some circumstances. As you know, our bodies need rest to recover from the strain we put on it during lifting. I can't say that you are overtraining per se... only you could make that judgement, but I do think you aren't getting enough rest. At the very least, I'd recommend a day break on your 'thursday'. then start friday chest again. As for your program though, I'm not a fan of scheduled light days honestly. That's not to say I don't have light days, but I do them based on when my body tells me that I need them.

**Mr_Prop_var_Testen** · 10-16-2011, 07:20 AM

Good point about the non scheduled light days.

**Mr_Prop_var_Testen** · 10-16-2011, 07:24 AM

I think it's ok if u overtrain for a while then when u feel ur body is screaming for help (joint pain,fatigue,loss of interest in training.....) back of and include more rest days.
There's no such thing as over training just under feeding and under resting!!!

**devildog1967** · 10-16-2011, 07:53 AM

You dont grow while in the gym . The body needs rest to heal ..4 days training 3 off .

***FireGuy*** · 10-16-2011, 08:01 AM

I have never under stood the concept of "light days" when it comes to intensity. If you are going to train a body part then train it hard. If it's not ready to be trained again training it "light" serves no purpose.

**Donman1001** · 10-17-2011, 03:37 AM

Would this statement still be true if I get plenty of rest? I honestly get around 10 hrs of sleep a night and I always feel great when I workout, no pain or soreness and I always push myself to full muscle fatigue.

**Donman1001** · 10-17-2011, 03:42 AM

I also took wednesday legs day out, so I rest wednesday/sunday. And as I said farther down my light days are circuit days. Also I plan on reworking my split in 2 weeks anyone have suggestions? looking for 1 body part a day now.

**DaGunz** · 10-17-2011, 07:18 PM

Mon: Chest
Tues: Back
Wed: Legs
Thurs: Shoulders
Friday: Arms
Sat: Off
Sun: Off

or

Mon: Chest
Tues: Back
Wed: Shoulders
Thurs: Legs
Friday: Arms
Sat: Off
Sun: Off
(which is what I do because working shoulders on the same day I practice Chi Sao is just too much.)

or (if you want Wednesday off)

Mon: Chest
Tues: Back
Wed: Off
Thurs: Shoulders
Friday: Arms
Sat: Legs
Sun: Off

Choose your abs day/days. I work mine light every workout. Others work theirs' heavy once a week.

**DaGunz** · 10-17-2011, 07:25 PM

Originally Posted by FireGuy

If you are going to train a body part then train it hard. If it's not ready to be trained again training it "light" serves no purpose.

I agree. Besides, if you are doing compound movements, it's like having light days for the muscles that aren't targeted.

**JohnnyB11** · 10-20-2011, 09:48 PM

My training schedule goes in a 3 days on, 1 day off pattern. For example:

Monday - Chest/tris
Tuesday - Shoulders/legs
Wednesday - Back/biceps
Thursday - Off
Friday - Chest/tris
Saturday - shoulders/legs
Sunday - back/biceps

Repeat.

I find that since my diet is proper and my sleep is sufficient, I am able to do for example chest/tris on monday and then again on friday with no problem.
I like to get each muscle group done twice a week. When I start my workout i am 100% FULLY repaired to a tee or else I wouldn't do the workout and take another rest day instead.