am i over training??

[amok]

hi guys i am new to iron game..training from last 3-4 months....i am 25 yr old , 5feet 10 inch..started training when i was 100 kg then dropped my weight at 68 at that time i was following routine like this

mon: leg/back/bicep
tue: chest/shoulder/tricep
wed:interval training
thur:rep of monday
fri:rep of tue
sat:interval training
sunff

doing boxing or thai boxing everyday in morning and weight training in evening

after reaching my target weight i decided to bulk up and was following this routine

mon:chest /tricep
tueff
wed:back/bicep
thurff
fri:leg/shoulder

last month i quite my job due to argument with my boss and i am following same routine as above but training same muscle twice a week

mon:chest/tricep
tue:back bicep
wed:leg/shoulder
thurff
fri:chest/tricep
sat:back /bicep
sun:leg/shoulder


chest:bench press
dumbell press
inchline barbell press
decline press
cable flys

tricep: weighted dips
cable pull down
skull crusher
--------------------------------
back:warm up with pull up
dead lift
wide grip pull down
seated cable rows
close grip lat pull down

bicep: alternate dumbell curl
pretcher curl
barbel curl
-------------------------------

leg:squat
leg press
hack squat
lying leg ext
calf raise

shoulder:military press
dumbell press
side lateral raise
front lateral raise
shrungs
------------------------------------
before i was doing reps of 8-12 all 3 sets from last month i m doing reps of 6-8 all 3 sets(by increasing weight)

basically my trainer had given me 4 excercise for bigger muscle and 2 for smaller muscle but u can see me i m doing 5 excercis for bigger muscle and 3 for smaller muscle....

since i am not doing any job at a moment so i m training for 6 days a week training same muscle group twice so my question is am i overtrainig????since i am not doing job till next month i m getting plenty of rest and eating alot....can i stick to this routine or shall i follow my previous routine....i am training 6 days because i have nothing to do at a moment and going to gym makes me feel good....

if u guys feel its too much then i can either follow my previos routine or just train one muscle group in a day...like mon--chest,tue--back,wed--leg etc

my main question is can i train same muscle group twice or not....also plz no advice for full body work out..i dont know why but i dont enjoy doing full body workout....

english is not my first language so u guys may not understand some of my words or sentences so sorry for tat...

also i dont wanna have answer from tough ,aggresive guys ...if any one willing to help me then u r welcome..

 

[Kyle Aaron]

Seems like a lot, but only you know if you're overtraining.

Overtraining means you're stalled in progress in every area, not getting stronger, fitter, faster. Overtraining means you're tired all the time but can't sleep, get irritable, are often sick, and so on.

And it's not simply about the workload, it's about how the work compares to your diet and sleep. I know people with crap diets and poor sleep who struggle to do 1-2 workouts a week, but there are Olympic-style lifters who do 10-18 workouts a week... but they eat 10,000+ kcal daily, have afternoon naps, saunas and ice baths, masseurs, etc.

Just try it and see. If you stall and get sick and tired, eat better and eat more, sleep more too. If you're still stalled and sick and tired, wind back the intensity or frequency in one or more areas. You have to judge for yourself.

 

[amok]

thanks for yr reply kyle.....from the time i started training each muscle group twice a week i m not feeling tires or sorness..but last week when i increased weight on bench press and dips then i felt soreness on my front delt...due to this reason i m not going to train front delt tomorow..i will give it rest....besides tat i feel like i can train everyday without any proble..i feel i still have energy....but if most of members will fell tat i m over training then i will back off for 3 days a week or will train 5 days only one body part per day....let see wat other experts have to say...n thaks for yr time kyle

 

[Fadi]

am i over training??

Possibly but you may be under adapting than over training. Just food for thought here amok. There are two aspects which are directly related to your question and I'm not talking training here but rather nutrition/calorie intake, and proper rest vs. other possible/probable activities you may be doing.

Just turning your attention to a different direction for you to explore, that's all. All the best.


Fadi.

 

[amok]

thanks fadi.....as rest i m sleeping 10 hrs a day lol...and for nutrition i eat 6 meal a day....i aim for 1.5 gram of protein per lean muscle mass and 3-4 gram of protein per pound pf body weight....i eat plenty of fruits, chicken brest,tuna, 2 litre of milk a day, 8 boil eggs a day, green vegge, brown rice, oats, fish..., gallon of water

fadi i really love all of yr post tat u have written...i also know tat u do 3 days full body work out...but wat woukd u suggest me to stick to my current routine or just do 3 days like mon; chest/ tri, tue off , wed : back / bicep , thur :l off , fri; leg/shoulder ...sat off sun off

or simply train for 5 days hiting one muscle group per day....

 

[Fadi]

thanks fadi.....as rest i m sleeping 10 hrs a day lol...and for nutrition i eat 6 meal a day....i aim for 1.5 gram of protein per lean muscle mass and 3-4 gram of protein per pound pf body weight....i eat plenty of fruits, chicken brest,tuna, 2 litre of milk a day, 8 boil eggs a day, green vegge, brown rice, oats, fish..., gallon of water

fadi i really love all of yr post tat u have written...i also know tat u do 3 days full body work out...but wat woukd u suggest me to stick to my current routine or just do 3 days like mon; chest/ tri, tue off , wed : back / bicep , thur :l off , fri; leg/shoulder ...sat off sun off

or simply train for 5 days hiting one muscle group per day....

Thank you Amok.

Amok, did I read you right above when you wrote that you ingest 3-4 gms of protein per pound of BW? The amount you should be striving for is 2-2.75/kg. Was that a typing error on your part? Let me know please.

As for my training 3 days, I'm not bodybuilding now. However when I recommended the 3 days a week program, that was full body workout and not split bodyparts. In other words each muscle (or group of muscles) gets stimulated 3 times a week.

Having said that, is what you're doing working for you now and how long have you been doing it? A change is good every 4-6 weeks. I'm talking a major change since I believe each and every workout ought to be different from the one before it to force muscle and nerve adaptation. So even a barbell curl with a narrower or a wider grip is seen as something different by your biceps and would force it to adapt to the new challenge.

Amok, variety is King here.

Thank you.


Fadi.

 

[amok]

sorry tat was my typing mistake n bad english

protein =1.5 gram per pound of lean muscle mass
carb =3- 4 gram per pound of body weight

 

[Fadi]

sorry tat was my typing mistake n bad english

protein =1.5 gram per pound of lean muscle mass
carb =3- 4 gram per pound of body weight

Thank you for the clarification Amok. So basically you're right up there at the upper limits of protein consumption.


Fadi.