thinking of going back to H.S. workout

[JustMe20]

back in high school we would squat and bench 3x a week and that seemed to work good for me. is this overtraining or no. i would add in more exercises for the various muscles but would this be to much?

[Farley1324]

back in high school we would squat and bench 3x a week and that seemed to work good for me. is this overtraining or no. i would add in more exercises for the various muscles but would this be to much?

Do you really think you gave us enough information in this post? Do you really expect insightfull responses?

[JustMe20]

Do you really think you gave us enough information in this post? Do you really expect insightfull responses?

my bad point taken and noted...we would do flat bench 4 sets 10/8/6/4 on reps and same with squats. i would also throw in some biceps and triceps once a week and back and shoulders on another. but would doing bench and squatting three days a week be overtraining

[Wildtim]

[Farley1324]

my bad point taken and noted...we would do flat bench 4 sets 10/8/6/4 on reps and same with squats. i would also throw in some biceps and triceps once a week and back and shoulders on another. but would doing bench and squatting three days a week be overtraining

That routine doesn't sound optimal.

Squats and bench with back and shoulder work thrown in once a week as an afterthought?

How about Starting Strength? It seems to be right up your alley. Assuming strength/performance is your primary goal.

At any rate read the stickies and check out the routines within.

[lahr]

If you are trying to gain strengh then 3 times a week is bad. If you are going for endurance and trying to tone out, then 3 times a week is fine as long as you incorporate every other body part the same way and you aren't over working the muscles in one routine more than the other which would hinder your training because your not giving enough recovery time.

So strength training - single body part 1 time a week ( maybe with a light touch up, min 3 days later )

or endurance training - you can circuit train 3 times a week involving entire body training each day with light weight and not over working any muscle group one day more then the other days.

To exceed that without proper training, or knowledge could cause serious injury.

[azzuk23]

If you are trying to gain strengh then 3 times a week is bad. If you are going for endurance and trying to tone out, then 3 times a week is fine as long as you incorporate every other body part the same way and you aren't over working the muscles in one routine more than the other which would hinder your training because your not giving enough recovery time.

So strength training - single body part 1 time a week ( maybe with a light touch up, min 3 days later )

or endurance training - you can circuit train 3 times a week involving entire body training each day with light weight and not over working any muscle group one day more then the other days.

To exceed that without proper training, or knowledge could cause serious injury.

Strength is a skill. Like almost any skill it takes frequent, regular paratice, done when fresh and rested. Many old timers would say that 20mins everyday is better than 1hr 3x a week - guys who would regularly lift well over their bw overhead

[boathead]

why folks feel the need to opine on un-asked questions is beyond me.

probably not too much. i suggest you start with weights on the lighter end, and give your body a chance to acclimate, all the while ensuring proper nutrition.

and if you like the idea, go for it. the best routine anyone can be on is one they are excited about.

[dw300]

back in high school we would squat and bench 3x a week and that seemed to work good for me. is this overtraining or no. i would add in more exercises for the various muscles but would this be to much?

Do not forget that maybe 75% of the gains you made in high school where probably off the back of your natural spike in testosterone. You would have grown muscle in high school even if you hadnt lifted. Returning to the same lifting schedule now will not give you the same gains, something different may work better now.

[joelash302]

If you are trying to gain strengh then 3 times a week is bad. If you are going for endurance and trying to tone out, then 3 times a week is fine as long as you incorporate every other body part the same way and you aren't over working the muscles in one routine more than the other which would hinder your training because your not giving enough recovery time.

So strength training - single body part 1 time a week ( maybe with a light touch up, min 3 days later )

or endurance training - you can circuit train 3 times a week involving entire body training each day with light weight and not over working any muscle group one day more then the other days.

To exceed that without proper training, or knowledge could cause serious injury.

Going to have to disagree with every part of your strength analysis. Look up 5x5, 5/3/1, and Smolov routines for references. Appropriate application of high frequency + low volume can increase strength greatly.

[Farley1324]

It sure can

[BG5150]

If you are trying to gain strengh then 3 times a week is bad. If you are going for endurance and trying to tone out, then 3 times a week is fine as long as you incorporate every other body part the same way and you aren't over working the muscles in one routine more than the other which would hinder your training because your not giving enough recovery time.

So strength training - single body part 1 time a week (maybe with a light touch up, min 3 days later )

or endurance training - you can circuit train 3 times a week involving entire body training each day with light weight and not over working any muscle group one day more then the other days.

To exceed that without proper training, or knowledge could cause serious injury.

Yeah!

Wait?

Wut?

Most strength training routines I've seen have you working stuff twice a week, at least.

See:

Startign Strenght
Bill Starr's 5x5
madcows 5x5
allpro's stickie

Moral: don't listen to this guy.

[BG5150]

and if you like the idea, go for it. the best routine anyone can be on is one they are excited about.

Not really. I see plenty of kids at the gym who are excited about their curl-in-the-squat-rack-5-days-a-week routine.

(Oh, and add in the leg lifts on the apparatus next to the shake counter where the hot girl works for good measure)

[ArchDukeOfTops]

If you are trying to gain strengh then 3 times a week is bad. If you are going for endurance and trying to tone out, then 3 times a week is fine as long as you incorporate every other body part the same way and you aren't over working the muscles in one routine more than the other which would hinder your training because your not giving enough recovery time.

So strength training - single body part 1 time a week ( maybe with a light touch up, min 3 days later )

or endurance training - you can circuit train 3 times a week involving entire body training each day with light weight and not over working any muscle group one day more then the other days.

To exceed that without proper training, or knowledge could cause serious injury.

This is not right.

Going to have to disagree with every part of your strength analysis. Look up 5x5, 5/3/1, and Smolov routines for references. Appropriate application of high frequency + low volume can increase strength greatly.

Yeah!

Wait?

Wut?

Most strength training routines I've seen have you working stuff twice a week, at least.

See:

Startign Strenght
Bill Starr's 5x5
madcows 5x5
allpro's stickie

Moral: don't listen to this guy.

I agree with both of the above

[Wildtim]

If you are trying to gain strengh then 3 times a week is bad. If you are going for endurance and trying to tone out, then 3 times a week is fine as long as you incorporate every other body part the same way and you aren't over working the muscles in one routine more than the other which would hinder your training because your not giving enough recovery time.

So strength training - single body part 1 time a week ( maybe with a light touch up, min 3 days later )

or endurance training - you can circuit train 3 times a week involving entire body training each day with light weight and not over working any muscle group one day more then the other days.

To exceed that without proper training, or knowledge could cause serious injury.

All the guys a Westside barbell would disagree with you. So would the entire staff of the U.S. weightlifitng team. So would the majority of NFL Strength coaches. Basically anyone who knows what they are talking about would say you have your head where the sun don't shine. Maybe you ought to learn before opening your mouth.