Beginner am I over training with the following schedule

[13christine]

hi all,
I started training in February (complete newbie) and I was recently told that I am overtraining.

This is a list of the following I do every second night,
. Bench press 4 x 8 (20kg)
. Triceps skull crusher 4x 10 (12.5kg)
. Standing Military press 4x 8 (15kg)
. Barbell Squats 4x 8 (15kg)
. Biceps 4x 10 (10kg)
. Kneeling one arm rows 4x 8 (15kg)
. Barbell glute bridge 4x 8 (25kg)

I also do two hours cardio a week training for roller derby (skating), I work full time and have two children. I use supplements BCAA, Protein, Fish oils, Creatine I am not even sure if I should be taking other supplements. Sorry about the long post any help greatly appreciated I need a plan that suits me.

[Jodie10]

It doesn't look like 'overtraining' to me, I do more than that in one session and I feel great. The better question is 'how do you feel'. If you feel burned out, tired, irritable, etc. then perhaps you are doing too much or need to adjust your diet. If not, continue.

A really good skill to develop is to carefully filter who's advice you take... there is good advice, and there is bad. The more you read here from very knowledgeable people such as Oregonchick, kimm4, bubsandbeans, ham in the power rack theHobbes, and a couple others the more you will be able to recognize the good from the bad.

BTW bodybuilding.com has a great library of videos showing all the compound exercises and which muscle groups they work. Check it out and consider mixing up your routine every month or so.

[13christine]

Thank u so much for the reply, I was told today I was over training by a guy in a supplement which I did not feel I was i will take on board ur information and work with that thank u

[rdferguson]

Have you been training like this since February? Assuming no injuries or health issues, you should be lifting much more than those weights by now. It seems very unlikely that you're overtraining -- with the weights you're currently using, are you even coming close to failure?

As a female, after 7 months of training every other night, I would expect you to be able to bench press 4x8x30-40kg, and squat and bridge 4x8x40-60kg.

[13christine]

Thank u for the reply I got an injury to my shoulder in between that time but all is good now, will take ur advise and start moving up on the weights I am totally stupid to all of this, I need to educate myself will try to aim for the weights u recommend wish me luck

[rdferguson]

You're not stupid. You're a novice. Everyone starts out as a novice, it's nothing to feel bad about.

Just to clarify, don't jump straight into using the weights I prescribed. Assign them as goals. Take the weights you're used to using and add 2.5kg. If you get all your reps on all your sets and your technique is at least as good as it was at the previous weight, add another 2.5kg in the next workout. Rinse and repeat.