Is this overtraining and how bad would it be?

[MrShadyLP]

I've been lifting for almost two years now. I have self taught myself everything at home and have loved it. Recently we've started the weight room unit in my gym class and a few of my friends will work the same muscle four days in a row. I've always figured to wait a few days but at least one always. I'll never work the same muscle two days in a row. I've always read about overtraining and never wanted to do that, being I don't know too much about it, wouldn't what they were doing be considered overtraining?

[17mahmoods]

I've been lifting for almost two years now. I have self taught myself everything at home and have loved it. Recently we've started the weight room unit in my gym class and a few of my friends will work the same muscle four days in a row. I've always figured to wait a few days but at least one always. I'll never work the same muscle two days in a row. I've always read about overtraining and never wanted to do that, being I don't know too much about it, wouldn't what they were doing be considered overtraining?

That's pretty much how most bros start lifting. Sounds like over training to me, that is if they are actually working the muscle out properly

[gbullock32]

Sounds like the routine is trash, get on a proven routine.

TRAINING

Start with a solid beginner routine, these are designed to get the most for you; they are designed by professionals and use progressive overload. Read through them and pick the one you like most, follow it as it is written.

Why You Should Not Make Your Own Routine
How To Perform Basic Lifts

Routines
Starting Strength
BabyLover's Starting Strength
AllPro's Beginner Routine
StrongLifts 5x5
IceCream Fitness 5x5
Fierce 5
Coolcicada's Push Pull Legs

Calisthenics routines

Spoiler!

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure

Or-

Upper Day:
- Pullups: 5x6
- One-arm Inverted Rows: 3x8
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Sprints: 5x15sec
- Calf Raises: 10x10 "Burnout"
- Hanging Leg Raises: 4x12
- Planks: 3x1min

[NZninja101]

There are a couple of things here. Firstly, there's the question of whether it is overtraining, Then, there's the question of if it's not overtraining, then is it still a good thing to do?


To cover the first question, if we're talking about an amount of work over time which is the same as what you're currently doing and recovering from, say, (just for simplicity), 4 sets of squats, bench and rows done on one day, then an off day, then the 4 sets again, then another day off, and repeat. Now compare that to 2 sets of squats, bench and rows done 4 days in a row, 1 day off, and repeat. The number of sets done over time is roughly the same even though the frequency is much higher.


You're going to have a similar time recovering from each program. It will be slightly harder on the higher frequency option, truthfully. But if you're easily recovering from whatever you're currently doing, then assuming the work over time is the same on your 4 days in a row option, then you're not going to poop your pants and die. It'll be a touch harder but it is not unmanageable.


The question of whether it's a smart idea: Probably not. Anecdotally you'll probably have a better success with a frequency of once every two days, or at least not hitting the same muscle directly more than two days in a row.