The solution if your work out is too hard on you

[SuperRod]

I ve been training for 12 years...I ve always been tired after a work out and felt ****ty the next day because of it .. I look 37 when I m 27 because all this strenous effort all this years ... the reason is that I ve been doing too many sets in one single w.o. session , I used to do the regular routine of chest-biceps , back triceps and a little more , and still felt wiped out every day . Now I m training one muscle a day split ( 6 days a week) and feel I can train 4 or 5 days straight ( it was impossible to do that before due to the high volume of training in just one day ).

Now for example I do chest , only chest , which may consist in 13 or 14 sets and that s it , sounds simple but when you are so much into one thing you need to take a break and see everything from a different and outer perspective .

I know I didnt re invented the wheel on this one , but I actually found a split day routine that is not killing me and I want to encourage you to try it if you experience the same problem I had , I even leave the gym asking my self if it was enough , but it was.

If you are like I was a while ago , all day tired and not wanting to do anything , try this one , dont do more than 14 or 15 sets of one muscle per day and GO HOME . Then you can do the same next day , but if you do 40 sets in one day and many of you I m sure you do , there s little chance that your body can recover , let alone grow.

[jgreystoke]

Actually sounds great.

Especially to this ol' codger trying to come back after(yet another) health related setback.

You may not have invented the wheel, but thanks for reminding us that we don't have to do marathon sessions to get somewhere.

Certainly hasn't done you any harm at all!

[tonester]

Your experience is exactly what is meant by "finding what works for you". Too many people are pushing their central nervous system for all the wrong reasons.

You should consider mixing up your routine to include 3-4 weeks of upper/lower or fullbody using the same volume that "works for you". Or even better reduce the volume for a couple of weeks to deload and refresh.

Unless your livelyhood depends on it (big sport/bodybuilding contracts), save your CNS for the long haul. It's all about freshness

[damnglass]

Originally Posted by tonester

Your experience is exactly what is meant by "finding what works for you". Too many people are pushing their central nervous system for all the wrong reasons.

You should consider mixing up your routine to include 3-4 weeks of upper/lower or fullbody using the same volume that "works for you". Or even better reduce the volume for a couple of weeks to deload and refresh.

Unless your livelyhood depends on it (big sport/bodybuilding contracts), save your CNS for the long haul. It's all about freshness

exactly how i feel,i hate taking time off when i want to lift,but its better then hurting myself and not being able to lift all all.i dont work 1 muscle group at a time but im sure to target evey single group in a 3 day split and yet i work out 4 times a week max.i do about 12-16 sets and see no reason to hurt myself any more when im dizzy and nausious,hell it still takes time to recover,3 days ago i did only 10 sets of deadlift at various weights and still am sore,but i trained chest yesterday and my arms still are not 100 percent for back.