How can I tell if my workouts are overtraining? Or what if they are not enough? I also feel that if I'm not sore the day after it wasn't good enough. This is my bicep workout:
Cable curls 3x10
I do 3 chinups between the sets
Barbell curls 3x10 with the chinups btwn
Then I do a superset where I hold a dumbell in each hand an hold it 90 degrees then curl 10 times. The superset involves 3 sets in one.
I finish it off with decline curls 3x10
Looking at this, seems like a lot but I use low weights and I don't struggle with my last reps.
Thread: How much is too much volume?
02-19-2011, 11:52 AM #1
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How much is too much volume?
02-19-2011, 12:32 PM #2
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02-19-2011, 01:19 PM #3
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It looks like you're lifting primarily for size and secondarily for strength. It is important to know that strength and size are related but not as much as people think. They require two totally different approaches. Your first mistake is that you are not lifting heavy enough which is preventing you from reaching a point of failure at 10 reps. This is not good. It shouldn't take you more than 6 sets at 10reps to effectively work your biceps. And this is why you are confused as to how much volume you should be doing. If you keep lifting light you could essentially work your biceps EVERYDAY which is also not good. Lift Heavy.
Secondly, gauging your workout by how sore you are the day after is something that takes experience and is not entirely accurate, however, I do believe everyone has different recovery capabilities and soreness is one indicator. If you lift heavy enough you'll have to scale back the daily volume while increasing your intensity overall.
02-19-2011, 03:11 PM #4
Good advice from Michaelangelo there .
It is by its very nature an individual sport . Nobody is lifting the weights for you after all ....... Sometimes its hard getting good info because everyone is different . Make sure while you are learning you write down everything you do so you can reflect on it at a later day . Store in on an excel websheet for example. You can look back in three months and see what has worked and what didnt .
Lift heavy . If you want to get in any kind of shape diet is the most important thing along with rest . You spend probably 3-5% of your week working out . Its what you do in the other time that has a much bigger effect (assuming your workout is sound of course).
03-04-2016, 02:42 PM #5
03-04-2016, 02:45 PM #6
03-04-2016, 03:17 PM #7
So long as your nutrition is on point and you're getting enough sleep, I doubt the program you're on is over-training. You would notice over-training when you become fatigued than progressively more fatigued after each training day.
Do you work biceps on their own day or is your bicep routine part of a larger routing (ie: back and biceps or arms)?
03-04-2016, 04:14 PM #8
Forget the whole overtraining concept for a second. Chances are you aren't even close to being in an overtrained state. If you were to workout 6 days a week and do 40 plus sets each workout but you were making great gains and felt great, would that be considered overtraining? For some people maybe, but if you're making progress with it then no. My point here is that you need to find what volume works for you. People might tell you you're doing too much or you're gonna hinder your growth but only you know if what you're doing is working or not.*If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.
*You can't change the past, but you can create you're future. Don't dwell on the negatives, but focus on the positives.
03-04-2016, 06:40 PM #9
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He asked in 2011. I'm pretty sure it didn't take him 5 years to figure out if he was overtraining.Adaptogen Science Rep
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