Am I overtraining????

[Mikazotti]

I recently read around and saw people saying that working out for more than 1 hour is bad because after that something happens with your body's hormones and you stop being in an anabolic state. But what does time have to do with it? Does your body respond to the amount of time that it's being stressed or the actual amount of stress (volume). I've been doing this routine and have increased in strength definitely but I haven't added that much mass as I've just started to bulk. I'll just give an example of what a workout for me looks like:

Back, Calves, Triceps Day-

Pullups: 10x10
Iso-underhand rows: 2x10 (warm-up), 5x10 working
Hammer Strength pull-downs: (2x10 warm-up), 5x10 working
Iso-neutral grip rows: 1x10 (warm-up), 5x10 working
Regular lat pulldowns: 1x10 (warm-up), 4x10 working
Lower Back Hyperextensions: 2x10 warm-up, 5x10 working.

Seated Calf Raises: 3x10 (warm-up), 7x10 working

Tricep one arm underhand pulldowns: 2x10 (warm-up), 7x10 working.

This takes me usually about 1.5-2 hours to finish, and my rest times are anywhere from 1 minute to 3 minutes, usually no longer than 3. On my working sets I usually struggle to get in those last 2-3 reps so I'm not half-assing it really. Is this too much or is it ok because I'm taking adequate rest periods (I don't go again till I feel I can give it my all again)? Am I doing more harm than good by staying in the gym for 2 hours sometimes (even though I'm obviously not in the act of lifting even like half that time lol)? Oh btw I give each muscle group I work about 3 days to recover and I take one day off every week. Btw, I'm bulking and definitely getting enough rest. Help would be much appreciated guys!

[stealerslove69]

No, if you don't feel overtrained ( fatigue, platue on lifts) you aren't.

[Mikazotti]

No, if you don't feel overtrained ( fatigue, platue on lifts) you aren't.

So as long as my strength is increasing, I should have no reason to think that my muscles aren't growing if I'm getting enough calories because of too much volume or hormones or whatever?

[stealerslove69]

So as long as my strength is increasing, I should have no reason to think that my muscles aren't growing if I'm getting enough calories because of too much volume or hormones or whatever?

IMO yes. If you overtrain you will feel symptoms. As long as you keep moving up weights and your resting.

[Mikazotti]

IMO yes. If you overtrain you will feel symptoms. As long as you keep moving up weights and your resting.

Oh yeah I rest plenty. I pretty much don't do anything but go to school and train. Thanks for the quick replies bro, repped. Mind if I ask you how much volume you yourself train with and what gainz you've seen from it? Also how long do your sessions take on average?

[stealerslove69]

I'm small man, I'm 6 ft 148. I do 5x5 on heavy lifts and compounds and I do 8-7 reps on smaller muscles like biceps and do around 7-8 sets spread between various exercises. I train like everyday with the occasional rest. My bench went from 135 to 155 in a month in a half. My deadlift went up the most I added like 25 lbs since June, but that's for 5x5. I never maxed deadlift so I would not know. I have made impressive biceps gains doing this same program also. Thanks for the concern I appreciate it, glad you took up such an interest in lifting. I do an hour everyday. I doubt you need more then an hour. If you need more maybe your not hitting it hard enough or heavy enough . but its hard to tell

[Mikazotti]

I'm small man, I'm 6 ft 148. I do 5x5 on heavy lifts and compounds and I do 8-7 reps on smaller muscles like biceps and do around 7-8 sets spread between various exercises. I train like everyday with the occasional rest. My bench went from 135 to 155 in a month in a half. My deadlift went up the most I added like 25 lbs since June, but that's for 5x5. I never maxed deadlift so I would not know. I have made impressive biceps gains doing this same program also. Thanks for the concern I appreciate it, glad you took up such an interest in lifting.

Haha yeah no problem man, sounds like you're making decent strength gainz. All the best bro

[KobiDC]

You're doing a lot of volume, but if you feel you can handle it, it's fine.

[CWGame]

I suggest taking a year off from lifting this will make sure you don't overtrain stay safe OP.

[BroWhoLifts150]

No. Overtraining is really a bit of a gimic. Its extremely difficult to reach a point where its legitamately too much

[BrayAlbertini]

No. Overtraining is really a bit of a gimic. Its extremely difficult to reach a point where its legitamately too much

I agree, overtraining is a process, and can take most of your life. You can't overtrain in one session IMO.

[bcrae8]

Why would you do triceps and back together?
And no deadlifts, t-bar rows?

[XCRunner9]

^ Some people do and I don't see what's wrong with that.

Personally though, I prefer Back/Bis because Biceps are being worked during Back exercises anyways.

[SamSix]

overreaching takes weeks to achieve. overtraining takes months. working out for more than an hour will not kill you lol

[Nitsua24]

Why would you do triceps and back together?
And no deadlifts, t-bar rows?

He's doing 29 working sets of pulling
His biceps are getting enough work for that workout lmao

[andale927]

Why are you doing this routine when there are perfectly good routines already out their that give proven results? This looks like something you would find in a mens health article.

Try something like Strong Lifts 5x5, each session only takes about 45 minutes.

[GoatNapper]

i believe over training is a myth.....just workout as you feel, take a break everynow and again, eat right, sleep well and you will do fine......i do think i reached overtraining once though, i worked out monday, had a complete leg reconstruction on tuesday, hit upper body wed. on them presicription pain killers, leg started bleeding and staples came out, did i overtrain?

[fafaz2007]

it's very simple! if you're getting stronger then you're not over training. over training gets you weaker. But if you're not gaining mass, you're not eating enough.

[Mikazotti]

Why would you do triceps and back together?
And no deadlifts, t-bar rows?

Like some others said, my biceps get a hell of a pump already doing all that pulling even though I try to keep my back the only factor lol. I do biceps on shoulder days

[Mikazotti]

it's very simple! if you're getting stronger then you're not over training. over training gets you weaker. But if you're not gaining mass, you're not eating enough.

Haha thanks man, I guess I'm not overtrained after all

[Mikazotti]

Since writing the OP, I've shortened my workouts to about 1-1:15 and just started going way more intense. I took off a couple sets of pullups and some warm-up sets and some working for the other back exercises. I finish my back workout yesterday in like 45-50 minutes and just fill the rest with calves and I was DEAD lol I definitely felt it way more going that intense. And I moved triceps to shoulder day cuz I just won't get a good tricep workout after going that hard lol but I like this style of training way more!

BACK:
Pull-ups: 2X20, 1x10
Iso-underhand rows: 2x10 (warm-up), 3x10, 1x12
Hammer Strength pull-downs: 1x10 (warm-up), 3X10
Iso-neutral grip rows: 1x10 (warm-up), 4x10
Barbell rows: 2x15 (warm-up), 3x10
Lat pull-downs: 3x12
Hyper-extensions: 5x10

CALVES:
Seated calf raises: 2x10 (warm-up), 7x10

[Mikazotti]

He's doing 29 working sets of pulling
His biceps are getting enough work for that workout lmao

Yeah exactly lmfao they're pumped like through the entire session