overtraining?

[Johnhenson]

I was reading up on overtraining and i was told that doing the routine that i am doing is too much due to so much lactic acid being released or something like that and i wanted to ask the vets or anybody that has knowledge on this for help.

my schedule is
chest abs
legs
back abs
chest abs
legs
back abs
rest
I am getting enough rest for my muscles and i am not feeling run down i have a lot of energy and strength each day working out. i was told its a lot on my energy systems which i am not very knowledgeable on. Right now i am not on an AAS but i will be soon and i am looking to do even more than the schedule above.

On AAS i plan on doing pretty much the same schedule but i would like to throw in HIT sprints anywhere i can if not every single day.

1.Is my first schedule too much for a natural lifter? how about a lifter on an AAS.
2. Is my second schedule (same thing with sprints every workout or every other) too much for a natty? how about on AAS?

Thanks.

[numbere]

1.It all depends on your workout intensity.

2. I believe you mean HIIT sprints. Again, it all depends on your workout intensity.

I'm not sure what your goals are, but if you're getting enough rest on this current workout then you aren't training hard enough to grow new muscle tissue.

[Johnhenson]

1.It all depends on your workout intensity.

2. I believe you mean HIIT sprints. Again, it all depends on your workout intensity.

I'm not sure what your goals are, but if you're getting enough rest on this current workout then you aren't training hard enough to grow new muscle tissue.

i workout until failure and during my sets if I'm going to a certain amount of reps i always do more reps if i don't feel like it was hard enough and if i don't hit the amount of reps then i put the weight down and take a couple of deep breaths and keep going.

[numbere]

i workout until failure and during my sets if I'm going to a certain amount of reps i always do more reps if i don't feel like it was hard enough and if i don't hit the amount of reps then i put the weight down and take a couple of deep breaths and keep going.

You're either not working until true failure or your form is off.

There's no way you can work major muscle groups like chest, legs and back twice per week until failure while also getting a sufficient amount of rest.

[Mr.BB]

You're either not working until true failure or your form is off.

There's no way you can work major muscle groups like chest, legs and back twice per week until failure while also getting a sufficient amount of rest.

This^^^

Muscles grow while resting, not in the gym.

[numbere]

i workout until failure and during my sets if I'm going to a certain amount of reps i always do more reps if i don't feel like it was hard enough and if i don't hit the amount of reps then i put the weight down and take a couple of deep breaths and keep going.

OP I hope that I didn't come across as argumentative or elitist.

I post here with the intention of helping others and for motivation when in a rut.

Imo you would benefit from setting aside some time and reading the book attached below.

It's about 250 pages and can be read in two sittings.

Chris Aceto is a former bodybuilder who has trained and worked with some major names in the lifestyle.

Chris Aceto - Championship Bodybuilding

[Johnhenson]

OP I hope that I didn't come across as argumentative or elitist.

I post here with the intention of helping others and for motivation when in a rut.

Imo you would benefit from setting aside some time and reading the book attached below.

It's about 250 pages and can be read in two sittings.

Chris Aceto is a former bodybuilder who has trained and worked with some major names in the lifestyle.

Chris Aceto - Championship Bodybuilding

no you didn't come across as argumentative thank you for the advice and i will definitely check out the book.

My definition of to failure is failure to do anymore reps that set instead of doing a certain amount of reps. I can do more reps next set but only after resting. Im not too sure what the right definition of failure is in the bodybuilding community though. after my chest workouts i always do some pushups to see how tired my chest is depending on how many reps i can do and i can usually never do more than 10 pushups and i can usually do about 70 in one shot. idk if that helps you understand how intense i am training but i hope it helps. What schedule do you recommend instead of the schedule i am doing right now?

[Marsoc]

I was reading up on overtraining and i was told that doing the routine that i am doing is too much due to so much lactic acid being released or something like that and i wanted to ask the vets or anybody that has knowledge on this for help.

my schedule is
chest abs
legs
back abs
chest abs
legs
back abs
rest
I am getting enough rest for my muscles and i am not feeling run down i have a lot of energy and strength each day working out. i was told its a lot on my energy systems which i am not very knowledgeable on. Right now i am not on an AAS but i will be soon and i am looking to do even more than the schedule above.

On AAS i plan on doing pretty much the same schedule but i would like to throw in HIT sprints anywhere i can if not every single day.

1.Is my first schedule too much for a natural lifter? how about a lifter on an AAS.
2. Is my second schedule (same thing with sprints every workout or every other) too much for a natty? how about on AAS?

Thanks.

Am I missing something Or do I see only chest and legs and back. Plus abs

Where's arms , shoulders, upper traps. ...

[Marsoc]

You're either not working until true failure or your form is off.

There's no way you can work major muscle groups like chest, legs and back twice per week until failure while also getting a sufficient amount of rest.

Right once a week is adiquate enough to where I want to recover the rest of the week after my HIT + HIIT hybrid. Let alone even considering legs. ...LEGS twice a week lol. I can't walk right for 3-4 days after leg session.

[The Deadlifting Dog]

Right once a week is adiquate enough to where I want to recover the rest of the week after my HIT + HIIT hybrid. Let alone even considering legs. ...LEGS twice a week lol. I can't walk right for 3-4 days after leg session.

There's different ways to skin a cat...
I squat 3 1/2 times a week.
Granted I am a powerlifting but I am better built than most...

[Marsoc]

There's different ways to skin a cat...
I squat 3 1/2 times a week.
Granted I am a powerlifting but I am better built than most...

Right in also heard of folks doing a set of squats after any muscle group session to release more natural testosterone into the body from the legs. I just couldn't imagine doing it at my natural recovery rate. Be it known though if I pull the trigger on this 1st cycle..I can only imagine the sped up recovery and will consider options then.

[CrossOps]

LEGS twice a week lol. I can't walk right for 3-4 days after leg session.

Although I cant equate from training about this yet, mountain biking I can. You know.. the funky chicken? Going up those stairs groaning ROFL.

[Johnhenson]

Am I missing something Or do I see only chest and legs and back. Plus abs

Where's arms , shoulders, upper traps. ...

im a football player so right now I'm only working big muscle groups and training for explosive strength not for bodybuilding. i am going to add shoulders in after this month.

[Johnhenson]

Right once a week is adiquate enough to where I want to recover the rest of the week after my HIT + HIIT hybrid. Let alone even considering legs. ...LEGS twice a week lol. I can't walk right for 3-4 days after leg session.

I'm only sore the next day or sometimes not at all. i walk out of the gym wobbling and my legs feel like jelly, almost to the point where they feel like they are going to give out sometimes. it may be that I'm 19 and I've been doing this for years so i guess I'm use to it. i would like to think I'm some type of super human that recovers very quick lol but u really think i should do once a week if i am doing an intense workout?
would you recommend an intense workout once a week or a not as intense workout twice a week?

[Johnhenson]

There's different ways to skin a cat...
I squat 3 1/2 times a week.
Granted I am a powerlifting but I am better built than most...

so do you think its beneficial for my body to stick with what I'm doing? people have been helping but haven't answered all of the questions so I'm going to copy n paste them below. what do you think?
1.Is my first schedule too much for a natural lifter? how about a lifter on an AAS.
2. Is my second schedule (same thing with sprints every workout or every other) too much for a natty? how about on AAS?

[Proximal]

There's different ways to skin a cat...
AGREE
I squat 3 1/2 times a week.
Granted I am a powerlifting but I am better built than most...
AGREE X 2

Really; all of the greatest body-builders & strength athletes have never trained the same muscle group more than 1x per week?

[Marsoc]

I think that questions silly. No offense. Should I go hard or half ass it but half ass it more lol. Dude I'll go hard as Fuck and recover. I did 2 a days for football and wrestling etc. But I'm training for a special forces program so I only have one setting and that's hardcore and to break thresholds.
I mean I never cycled before. And one if I do because of the recovery benefits I would Consider twice a week. But I just wouldn't want to put myself through that extra shit and all that extra time etc. like I'm spinning my wheels when I can totally destroy it once a week and get if over with. . Spend more time hitting everything then the same shit twice a week. Let alone just chest back and legs. I like balance regardless if my main focus is all around efficiency and like training that aids me in real life applications. I excepting any aesthetics and a bonus. And I to mainly lift power reps 6-8. Maybe more if I'm isolating and burning out.

[Proximal]

I think that questions silly. No offense. Should I go hard or half ass it but half ass it more lol. Dude I'll go hard as Fuck and recover. I did 2 a days for football and wrestling etc. But I'm training for a special forces program so I only have one setting and that's hardcore and to break thresholds.
I mean I never cycled before. And one if I do because of the recovery benefits I would Consider twice a week. But I just wouldn't want to put myself through that extra shit and all that extra time etc. like I'm spinning my wheels when I can totally destroy it once a week and get if over with. . Spend more time hitting everything then the same shit twice a week. Let alone just chest back and legs. I like balance regardless if my main focus is all around efficiency and like training that aids me in real life applications. I excepting any aesthetics and a bonus. And I to mainly lift power reps 6-8. Maybe more if I'm isolating and burning out.

Whose question is silly - mine? If it is, I am offended because from personal experience, I know multiple workouts per week can work. And "silly" is harsh.

Really, this "one size fits all" approach/philosophy is misguided imo.

[Mr.BB]

Right in also heard of folks doing a set of squats after any muscle group session to release more natural testosterone into the body from the legs. I just couldn't imagine doing it at my natural recovery rate. Be it known though if I pull the trigger on this 1st cycle..I can only imagine the sped up recovery and will consider options then.

Wooww... those folks legs work as testicles????

[Proximal]

im a football player so right now I'm only working big muscle groups and training for explosive strength not for bodybuilding. i am going to add shoulders in after this month.

American football?

[MuscleScience]

Question:

Are you doing a periodized program? You can probably get away with working major muscle groups twice but only for 8-12 weeks at the most.

If you don't know what that is, most competitive athletes break their workouts into Periods based on goals and when the season is. Or I should say most exercise physiologist like I once was would do that.

[Proximal]

Question:

Are you doing a periodized program? You can probably get away with working major muscle groups twice but only for 8-12 weeks at the most.

If you don't know what that is, most competitive athletes break their workouts into Periods based on goals and when the season is. Or I should say most exercise physiologist like I once was would do that.

Would depend upon the off-season (regarding periodization).

[songdog]

Really; all of the greatest body-builders & strength athletes have never trained the same muscle group more than 1x per week?

Times are different now.Back when Arnold and Lou and the boyz were at it.They spent long hrs in the gym.Studies have shown you dont need to do that.Just look at Dorian Yates workout.

[kelkel]

I squat 3 1/2 times a week.

I gotta ask, what's the 1/2?

[Proximal]

Times are different now.Back when Arnold and Lou and the boyz were at it.They spent long hrs in the gym.Studies have shown you dont need to do that.Just look at Dorian Yates workout.

Agreed! BUT, well, too many buts to list . . .

[Johnhenson]

American football?

Yes, American football

[Johnhenson]

Question:

Are you doing a periodized program? You can probably get away with working major muscle groups twice but only for 8-12 weeks at the most.

If you don't know what that is, most competitive athletes break their workouts into Periods based on goals and when the season is. Or I should say most exercise physiologist like I once was would do that.

I am not playing this season so I'm gonna be just working out for 10 months. I'm not working around any games as of now so its strictly lifting and running. What about working major muscle groups twice a week and adding sprints in there every other day or every day?

[Mr.BB]

I gotta ask, what's the 1/2?

EOD squat training = 3.5 squats per week, Dog is still sleeping

[Proximal]

I am not playing this season so I'm gonna be just working out for 10 months. I'm not working around any games as of now so its strictly lifting and running. What about working major muscle groups twice a week and adding sprints in there every other day or every day?

I have a background in this as well and have my periodization book in front of me as I type this.

Is football a priority, are you preparing for college or professional levels?

Can you afford to put on size without compromising speed, based upon your position?

Bottom line is, what are your goals and when does your next season's training camp begin?

But to answer your immediate question, yes you can hit major muscle groups more than once per week, but you may have to hit them with varied levels of volume/intensity.

Regarding sprints, when preparing for a sport, you typically save the power work like plyometrics or speed work till closer to the season, because this is when you need to start converting your max strength gains from the previous months to functional, sports related movements. This is the premise for periodization, different periods for different goals.

[MuscleScience]

I am not playing this season so I'm gonna be just working out for 10 months. I'm not working around any games as of now so its strictly lifting and running. What about working major muscle groups twice a week and adding sprints in there every other day or every day?

I think you really need to make sure you have the next 10 months planned out to maximize your time and effort. You probably already do, anyway. 'My thought is that you border on the line of overtraining especially if you're coming off injury. Just be Patient and listen to your body. We are all different so there is no 100% formula for everyone.

I have a background in this as well and have my periodization book in front of me as I type this.

Is football a priority, are you preparing for college or professional levels?

Can you afford to put on size without compromising speed, based upon your position?

Bottom line is, what are your goals and when does your next season's training camp begin?

But to answer your immediate question, yes you can hit major muscle groups more than once per week, but you may have to hit them with varied levels of volume/intensity.

Regarding sprints, when preparing for a sport, you typically save the power work like plyometrics or speed work till closer to the season, because this is when you need to start converting your max strength gains from the previous months to functional, sports related movements. This is the premise for periodization, different periods for different goals.

I agree with this, I always liked to build the bottom up then start adding skill work in once season got closer.

[Proximal]

I think you really need to make sure you have the next 10 months planned out to maximize your time and effort. You probably already do, anyway. 'My thought is that you border on the line of overtraining especially if you're coming off injury. Just be Patient and listen to your body. We are all different so there is no 100% formula for everyone.

Agreed, there is no 100% formula for everyone.


I agree with this, I always liked to build the bottom up then adding skill work in once season got closer.

It's more than skill work really; it's a physiological transition from just building & focusing upon pure/max strength to that of decreasing the time with complex lifts and the further addition of plyometrics to achieve functional power. Basketball is more of my specialty, but have worked with baseball & football players as well.

[kelkel]

EOD squat training = 3.5 squats per week, Dog is still sleeping

Ahh, one leg every other week. That's brutal.

[Marsoc]

Whose question is silly - mine? If it is, I am offended because from personal experience, I know multiple workouts per week can work. And "silly" is harsh.

Really, this "one size fits all" approach/philosophy is misguided imo.

Not you proximal. Sorry I didn't add the quote. My bad.

I was talking about the question "should he do the same muscle 2 times a week not tht intense or 1 time a week intensely " lol. I said tht I would never half ass. Workout And make up for it in volume. ..

[Johnhenson]

I have a background in this as well and have my periodization book in front of me as I type this.

Is football a priority, are you preparing for college or professional levels?

Can you afford to put on size without compromising speed, based upon your position?

Bottom line is, what are your goals and when does your next season's training camp begin?

But to answer your immediate question, yes you can hit major muscle groups more than once per week, but you may have to hit them with varied levels of volume/intensity.

Regarding sprints, when preparing for a sport, you typically save the power work like plyometrics or speed work till closer to the season, because this is when you need to start converting your max strength gains from the previous months to functional, sports related movements. This is the premise for periodization, different periods for different goals.

I am on a division 1 football team i am devoting my life to anything and everything possible to make it to the NFL. I am a slot receiver so i would rather speed than strength but i am pretty small for a D1 player (5'10 170) my speed is really all i have right now so I'm looking deeper into strength training now more than ever. I want to sprint as well as lift because i think i will make more progress and be faster than i would if i waited till later to start sprinting. So what exactly do you think i should be doing?

[MuscleScience]

I am on a division 1 football team i am devoting my life to anything and everything possible to make it to the NFL. I am a slot receiver so i would rather speed than strength but i am pretty small for a D1 player (5'10 170) my speed is really all i have right now so I'm looking deeper into strength training now more than ever. I want to sprint as well as lift because i think i will make more progress and be faster than i would if i waited till later to start sprinting. So what exactly do you think i should be doing?

Do you have access to a strength coach at school?

[Proximal]

Do you have access to a strength coach at school?

There's a bit of a disconnect here. If you're D-1, then why isn't this all done through them - and if this is your life goal, hire a qualified trainer to get you to that level. You should have a training plan arranged from today until you show up for the combines ; it should be that detailed and extensive.

You can build size and still maintain speed, but your workouts are primarily going to be snatches, cleans, deads, squats, presses and then mixing in a little additional work with arms.

Sure you can still run/sprint, but now you are looking at how much that will take away from the recovery of your heavy lifts, in periodization there is a time & a place for everything.

Why was it that you're missing this season, if you don't mind, that is. Was it an injury, if so, what is it?

[Johnhenson]

There's a bit of a disconnect here. If you're D-1, then why isn't this all done through them - and if this is your life goal, hire a qualified trainer to get you to that level. You should have a training plan arranged from today until you show up for the combines ; it should be that detailed and extensive.

You can build size and still maintain speed, but your workouts are primarily going to be snatches, cleans, deads, squats, presses and then mixing in a little additional work with arms.

Sure you can still run/sprint, but now you are looking at how much that will take away from the recovery of your heavy lifts, in periodization there is a time & a place for everything.

Why was it that you're missing this season, if you don't mind, that is. Was it an injury, if so, what is it?

I transferred to a D-1 college and found out after camp that i wasn't eligible to play due to credits, so i asked the coach if i can take off and start training intensely and focus on getting my grades up instead of going to practice, workouts, and meetings etc. so i am not allowed to have access to anything on the football team because technically I'm not on the team right now. Trainers are very expensive but i will most likely hire one. If i don't have a trainer and i definitely do want to start speed training as well as lifting do you think this schedule is best suited for what i want as well as good enough recovery time?
Chest abs
Legs abs
Back shoulders abs
rest
biceps triceps sprints
sprints abs
rest

[Johnhenson]

There's a bit of a disconnect here. If you're D-1, then why isn't this all done through them - and if this is your life goal, hire a qualified trainer to get you to that level. You should have a training plan arranged from today until you show up for the combines ; it should be that detailed and extensive.

You can build size and still maintain speed, but your workouts are primarily going to be snatches, cleans, deads, squats, presses and then mixing in a little additional work with arms.

Sure you can still run/sprint, but now you are looking at how much that will take away from the recovery of your heavy lifts, in periodization there is a time & a place for everything.

Why was it that you're missing this season, if you don't mind, that is. Was it an injury, if so, what is it?

i can't seem to edit that last post but i was going to add: I want to do the most i can possibly do and push my body to its limit if theres any more that you think i can add to that schedule please let me know.

[Johnhenson]

Do you have access to a strength coach at school?

Nope not right now. i explain it in the post above this to proximal

[Proximal]

You're not a body-builder, so a lot of what is discussed here on this forum doesn't apply to you. Excess muscle for show is just that, it looks great, but it will slow you.

You need legs, legs are the foundation to speed. Ab definition will be there with diet, but your core will come with complex lifts like snatches, cleans and deads.

Is your 40 good?

So you have no access to the weight room?

Look John, I'm good at this, but I am NOT qualified to set up a program to get you into the NFL - just want to be transparent, o.k.?

This is a steroid forum, are you risking your career with usage?