Overtraining for beginner

[toniashome]

Hi all,

I've been searching the threads and post regarding overtraining. I am a beginner to lifting and did my first day on my chest yesterday.

According to most of the threads I've read when it comes to overtraining your body will tell you when you've hit that point with symptoms like a cold, or feeling run down, extended recovery time etc.

Yesterday, I did the following

Chest press
Incline chest press
Dips
Pullover

All were 15, 8, 8, max reps, increasing weight on the last set which brought me to failure around 5-6 reps.

It did hurt, but that's the point right?

My partner has been training for a while but he has never had his nutrition right so he hasn't really ever made it to where he wants to be, my nutrition is spot on to the dot, I hit all my macros and ensure I am at the right caloric intake.

We are currently in the midst of a heated debate, he is saying based on yesterdays routine I am overtraining for a beginner, I've tried explaining that my body will tell me if I'm overtraining but he won't have a bar of it.

Just wanting your opinion, do you guys think it was too much for a beginner? Is there anyway to tell just by looking at a routine, or should I continue and wait for my body to tell me it's too much?

[jagadzie]

it is hard to say- your body will take some time to get used to weight training, you can expect to be sore (which i'm sure you know) for 1-3ish days after changing training (or starting!)... are you following a professional program? starting strength, NROLFW? or are you just kind of going in and winging it?
i ask not because winging it will cause you to overtrain, but because you will likely get better results and see more change for the better, especially as someone NEW to lifting, by following something established.

[freebirdmac]

Phfft. That is not overtraining by any stretch of the imagination. What you do want to do for the first two weeks is take it very light. Work on form. You should get sore enough going light. Then on week 3 start lifting heavier. But I'd still not try to max out the first month. Your muscles, tendons, joints, cns, etc all need time to adjust to this new activity.

[thehobbes]

So for your chest day you did those 4 exercises for 4 sets each with different weight and rep ranges? If so, no, that is not overtraining at all, that's propperly getting in your warm up and working sets, and challenging yourself by increasing weight.

If you did those 4 exercises and did 15 sets of each, well then that would be a problem. Overtraining is pretty hard to accidentally do. And of course it's supposed to be a challenge and you'll be sore the next day since this was your first chest day.

If you find yourself doing a routine that puts you in the gym for 3hrs a day or something extreme like that, then that may put you on the path to overtraining.

[toniashome]

it is hard to say- your body will take some time to get used to weight training, you can expect to be sore (which i'm sure you know) for 1-3ish days after changing training (or starting!)... are you following a professional program? starting strength, NROLFW? or are you just kind of going in and winging it?
i ask not because winging it will cause you to overtrain, but because you will likely get better results and see more change for the better, especially as someone NEW to lifting, by following something established.

I am using a program I found on supersite for beginners which starts me off doing compound lifts. It says I should do it for 2 weeks before going to the next stage but I'm thinking to stay on it for 3-4 until I get all my form correct and able to lift a little more.

[toniashome]

Thanks for the input, I think I should maybe go a touch lighter with the rest of the week and get the form spot on, as I was a touch wobbly with the heavier weights.

It was awesome though! I can see how lifting can become addictive!

[MrB1g]

People are ridiculous about overtraining.


'20 sets for biceps?! Your whole CNS will shut down!'


Are you going to overtrain on 4 exercises with relatively high repetitions? No.


It is actually bloody hard to overtrain.

[imperfectly_lou]

People are ridiculous about overtraining.


'20 sets for biceps?! Your whole CNS will shut down!'


Are you going to overtrain on 4 exercises with relatively high repetitions? No.


It is actually bloody hard to overtrain.

I agree with this 100%. The majority of people are pretty damn lazy so any sort of regular exercise program seems to be classified as "overtraining" these days! (Not directed at you OP... )

[Euqinom]

AGreed with everything said here. Plus, beginners have a hard time overreaching, even, plateaus are unlikely in the first year if you have a program (workout and nutrition) that makes sense.
I've seen people deal with overtraining + done a planned overtraining program, and like Big said, it is pretty damn hard to get there.