I read something today about how overtraining can hinder your progress. Ive never paid much attention to the amount of hours that I train because I use to only workout 4 days a week. Now that I'm working out 6 days a week its got me wondering. Does anyone think spending roughly 12 hours a week in the gym is too much. My days look like this M/Thurs- Tri,chest,shoulders Tues/Fri- back,bi Wed/sat-Legs and on those 6 days I run 2 miles and do abs and only rest on sundays. Do you think this is two much. Take into account that I've played pretty much 3 sports my entire life from the time i was 5-18 and last year played college football. I've lifted on and off throughout high school and up until about a month ago i spent 7 months lifting hard. I've always been in good shape, always have had good endurance, and am a pretty athletic person not sure if all that plays a factor into wether or not I can train that much I know everybody's different and some can handle more than others.
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10-22-2014, 07:15 AM #3901
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10-22-2014, 06:12 PM #3902402/314/435-1151@213 w/ sleeves USPA
I can do all this through Christ who gives me strength.
-Philippians 4:13
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10-22-2014, 06:31 PM #3903
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10-22-2014, 06:33 PM #3904
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10-22-2014, 06:35 PM #3905
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10-23-2014, 02:34 PM #3906
I can do all my routine till failure on each which is great, I am getting really pumped and sweating out like mad, but then give it an hour or so I could theoretically do more. I feel like I am not working hard enough regardless of the fact I'll go until failure and I'll be red and sweating!
Is it normal to find an hour later I could do more? Or is it just a case of I've done the workout, I've gone till failure, I've caused the micro tears that will promote my growth and anything else will just cause damage?
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10-23-2014, 06:27 PM #3907402/314/435-1151@213 w/ sleeves USPA
I can do all this through Christ who gives me strength.
-Philippians 4:13
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10-23-2014, 07:15 PM #3908
Should i Do squats when i do leg presses? arent they training the same muscles in the same way just about?
what angles are you hitting with squats that you dont hit with leg presses?Patience is a virtue...
Follow me on Twitter. http://Twitter.com/concretebeatz
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10-23-2014, 08:09 PM #3909
Is this a good workout program for a 15 year old looking to gain muscle mass?
Workout #2
Resistance Band Push Ups-4x6-8 (warm up with two sets of 5-10 reps of regular push ups. Rest anywhere from 30 seconds to minute and a half if not more...
Resistance Band Squats-4x8-12 (rest 2 minutes in between sets)
Lat Pulldown-4 sets of 8-12 reps
Rear Delt Flyes-4 sets of 8-10 reps
Resistance Band Good Mornings-4 sets of 8-12
Planks-2-3 sets of as much as possible
Workout #2
-Squats: 4 sets of 6-8
-DB Bench Press-3 sets of 10-15 reps
-Step Ups-3 sets of 10-12 reps
-DB Rows-4 sets of 10-15 reps
-Band Pull Aparts-4 sets of 8-12 reps
-Natural Glute Ham Raises-2/3 sets of 5-8 reps
-Renegade Rows-2-4 sets of 6-12 reps
-Plank (do one set until you can't hold a proper position)
Workout #3
Push Ups-3 sets of max reps (leave several reps in tank on the 1st and 2nd set.. and go all out on last set)
Row Variation-4 sets of 8-15 reps
Hammer Curls -4 sets of 8-12 reps
Triceps Pullback -4 sets of 8-12 reps
Planks-2 sets of 40 seconds
Blackburns - 2 sets, 1 min each
Farmer Carries - For time
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10-23-2014, 10:24 PM #3910
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10-23-2014, 10:40 PM #3911
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10-23-2014, 11:03 PM #3912
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10-24-2014, 12:56 AM #3913
Do your arms ever get "hard" when not flexing?
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10-24-2014, 06:40 AM #3914
Can an intermediate build solid amount of muscle by hitting the "main" muscle groups (chest/back/shoulders/legs) only twice a week?
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10-24-2014, 01:35 PM #3915
Do you count the bar weight? Like say I put on 40kg of weights do I include the bar weight in it?
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10-24-2014, 03:21 PM #3916402/314/435-1151@213 w/ sleeves USPA
I can do all this through Christ who gives me strength.
-Philippians 4:13
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10-24-2014, 03:22 PM #3917
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10-24-2014, 03:23 PM #3918
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10-24-2014, 03:24 PM #3919
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10-24-2014, 03:25 PM #3920
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10-24-2014, 04:57 PM #3921
You know, I was sort of hesitant myself, there. I just didn't think "not newbie" would've been a good way to say it, ha ha.
Glad to know 2 times a week can work.
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10-24-2014, 05:32 PM #3922
Haha alright sounds good bro, I just ask because a lot if people have a misconception of what intermediate is doesn't have to do with the amount of time you have been working out it has to do with the strength and size you are. So like 225bench 315 squat and 405 deadlift is usually a decent bench mark for a intermediate.
Generally it goes:
Untrained/novice <1 year
Beginner 1-2years
Intermediate 2-4 years
Advanced 5+ years of good progress
Elite 8-10+ years
But you can't really judge off of time because some people waste time and can get the gains they get in 3 years in only one of hard training.402/314/435-1151@213 w/ sleeves USPA
I can do all this through Christ who gives me strength.
-Philippians 4:13
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10-24-2014, 09:50 PM #3923
That's a much better way to look at it, yeah. From my point of view, I'm pretty much just looking at it from a non...bodybuilder (?) point of view. Although, I do see myself doing this for a long time, so.
Are Leg Extensions bad for your knees? It's a fun excercise, and I love how it isolates the quads. Would hate to leave it. It's also probably my main leg excercise after SQUATS.
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10-25-2014, 10:32 AM #3924
Hey,
Would it be counter-productive to increasing size if I just keep a pair of dumbells by my bed and do 1 set of hammer curls and 2 sets of bicep/concentration curls (each set is 10 reps), in addition to weights 3 times a week an hour or so before I go to sleep?
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10-25-2014, 05:21 PM #3925
will doing dips, push-ups, and chin/pull up regularly build me mass? Because i am feeling weaker and weaker although i squat and deadlift heavily. So iam thinking about adding extra bodyweight workout to gain more strenght
166 x5 Squat
155 x 5 Deadlift
**** Bench Press
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10-25-2014, 07:59 PM #3926
Hi Im new here and I probably have the stupidest question! (btw not sure if im posting this right)
Im 19 years old 5'9 160 lbs around 12% bodyfat goal is 180 lbs at around the same bodyfat percentage.
i Started lifting at school and then went on to lift a gym. When i started lifting at the gym i was introduced to the prework out C4 which does wonders(well it use to). So this is my problem in short. I managed to work my strength up for both upper and lower body and all of a sudden my upper body got weak and now my lower body got weak.
When i first started lifting at the gym i didnt get any sleep, didnt eat well or drink much protein ;however, i did take C4. my bench started at 115 lbs and worked it to 225 lbs max, squats started at 135 and worked it to 225 lbs. leg press i started off with like 360 and worked it to 810. dead lift i started at 135 and maxed out one rep at 365. All this caused me to gain weight going from 138 lbs to 158 lbs. Keep in mind i did this under a year ,with little sleep, and a little bit of food.
Here is my problem, one day all of a sudden i couldnt lift what i use to lift. i thought to myself just a bad week cause that happens but i came to realize with time that i was really struggling and just could lift anything much with my upper body. i changed my routine, lifted heavy, lifted light, got more rest, ate more, bought proteins, and so on. i couldnt get back to where i was. My upper body strength dropped to where i started basically and i have no idea why. Like i said i eat way more,rest way more and change my routines often with no success. I realised that C4 no longer did anything to me so i stopped taking it for 2 months and still nothing, tried another preworkout, tried redline and nothing.
Just recently the same has happened to my lower body. My squats went down to 185 , leg press to 540 and deadlift to 275 (struggling). I have no idea what to do anymore, ive thought about taking testosterone but im too young and dont want to mess something up. like i said ive tried high calorie proteins and eating every opportunity i can. everyone says i eat alot. I was a much smaller guy, ive been small all my life and have always had a low self esteem. I used the gym to feel better about myself but now im started to freak out cause i just dont know what to do. im thinking of getting a doctors appointment but im sure hes gonna tell me im perfectly fine with. I worked so hard to be where i was and this is really getting to me.
i would really appreciate if someone could give me some advice. To give me a possible reason why my numbers dropped so fast and out of no where even though ive been consistent with the gym. i dont have much of a social life so im usually always at the gym (yes ive tried resting more often and even not going for weeks at a time also). i dont drink or smoke either. this all happened like from one week to another and i thought it was just one of those weeks til a month passed and i just couldnt anymore. Is going to the doctor a good idea?
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10-25-2014, 08:11 PM #3927
so sorry buddy.
I have no idea for what happened to you. Take a rest. 3 month for sure. In that rest time. You should relax, do body weight exercises, play sports....
when you get back, lower the amount of weight to see if u are ready or not.
After all, i think the best option is to see the doctor166 x5 Squat
155 x 5 Deadlift
**** Bench Press
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10-25-2014, 08:11 PM #3928
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10-25-2014, 08:12 PM #3929
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10-25-2014, 08:14 PM #3930402/314/435-1151@213 w/ sleeves USPA
I can do all this through Christ who gives me strength.
-Philippians 4:13
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