am i over training?

[blankboy]

i need to know if i am over training, and what could be some problems if i am?
i weight train 3 times a week each session is 2 hours
i have a circuit
bis
shoulders
tris
traps
lower back
hams
glutes
calfs/abs
mon, wed, fri
sat and sun, cals(pushups, situps, variations) or an occasional gym session
can i do major damage to my body if i am over training?

[kamashin]

i do encourage u to have more rest time. rest time is the time whr ur muscle will repair and grow. from wat u had said. u only has 2 days to rest. which i think is very little. and also. why not train one part of the body at a time.. instead of training so many parts of the body in one wk?

[CraigC]

Found this over at IA. Its hard for anyone over the internet to diagnose overtraining. Read this article and you'll be able to tell if you are overtraining. If you are take at least a week or so off and look into a new routine and change eating/sleeping habits.

Are you lifting too much or too often?
Numerous signs and symptoms of overtraining have been suggested. It should be noted that not all of these symptoms will be present, and that the presence of some of these symptoms does not automatically mean an individual is overtrained. The ultimate determination of overtraining is whether performance is impaired or plateaued. Listed below are some frequently cited signs of overtraining:

Performance

* Decreased performance (strength, power, muscle endurance, cardiovascular endurance)
* Decreased training tolerance and increased recovery requirements
* Decreased motor coordination
* Increased technical faults

Physiology

* Altered resting heart rate (HR), blood pressure and respiration patterns
* Decreased body fat and post-exercise body weight
* Increased VO2, VE , and HR during submaximal work
* Decreased lactate response
* Increased basal metabolic rate
* Chronic fatigue
* Sleep and eating disorders
* Menstrual disruptions
* Headaches, gastrointestinal distress
* Muscle soreness and damage
* Joint aches and pains

Psychological

* Depression and apathy
* Decreased self-esteem
* Decreased ability to concentrate
* Decreased self-efficacy
* Sensitive to stress

Immunological

* Increased occurrence of illness
* Decreased rate of healing
* Impaired immune function (neutrophils, lymphocytes, mitogen responses, eosinophils)

Biochemical

* Hypothalamic dysfunction
* Increased serum cortisol and SHBG
* Decreased serum total and free testosterone, testosterone/cortisol ratio
* Decreased muscle glycogen
* Decreased serum hemoglobin, iron, and ferritin
* Negative N2 balance

The majority of these signs and symptoms are derived from endurance exercise overtraining research.

Not all of these signs and symptoms have been linked with resistance exercise overtraining, due partly to a lack of relevant research on the topic, and to the fact that resistance exercise presents different physiological stress compared to endurance exercise.

If overtraining from resistance exercise has occurred, several simple steps can be taken, including:

* One or more recovery days should be added to each training week.
* Periodized training programs can provide the necessary training variety to avoid overtraining.
* Avoid monotonous training.
* Check that training volume and training intensity are inversely related.
* Avoid too great a relative intensity (percent 1RM) for extended periods.
* Avoid too great a training volume (number of sessions, exercises, sets and reps) for extended periods.
* Avoid performing every set of every exercise of every session to absolute failure, with no variation.
* Avoid incorrect exercise selection (overuse of certain muscles or joints).
* Avoid excessive use of eccentric muscle actions.
* Take into account the cumulative training stresses from other forms of exercise (i.e., cardiovascular training, sport-specific training, etc.)

Overtraining is of growing concern; more research is necessary for full understanding. It is clear that the exercise prescription is critically important to avoid a problem. Periodized training allows variation and is important for best results. Periodization includes phases of high training stress and planned periods for recovery and restoration. This applies to elite athletes well as to individuals exercising for general health and fitness.

Reprinted with permission of the American College of Sports Medicine, "Overtraining with Resistance Exercise," www.acsm.org.

[narcsarge]

Great Post CraigC!

[Patrick_Bateman]

Originally Posted by blankboy

i need to know if i am over training, and what could be some problems if i am?
i weight train 3 times a week each session is 2 hours
i have a circuit
bis
shoulders
tris
traps
lower back
hams
glutes
calfs/abs
mon, wed, fri
sat and sun, cals(pushups, situps, variations) or an occasional gym session
can i do major damage to my body if i am over training?

Post sets, reps and exercises.

[kamashin]

hoho... zidane.. nice post... good information abt over training

[hrpiii]

there is an "overtraining" thread in the Bodybuilding section. I have a few wonderful comments there, please take a look

[blankboy]

thanks to everyone for all the feedback

[h0ckeyfreek20]

2 hour workout sessions is way too much. anything over an hour and 30 minutes induces catabolic affects.

[Cammo]

I think Craigs post just about covers it - nice one!

[hrpiii]

Originally Posted by h0ckeyfreek20

2 hour workout sessions is way too much. anything over an hour and 30 minutes induces catabolic affects.

I'm sure there is internet study on this somewhere...correct?

[NPayette]

Originally Posted by hrpiii

I'm sure there is internet study on this somewhere...correct?

There's no simple equation that leads to overtraining, but overtrainig REALLY exist. It depends on the individuals, some people tend to fall into this state more easily then others. A good part is genetic, I have a very high tendancy to fall into overtraining IF my diet is not near perfect. If i skip meal and/or vitamine too much and continue training like I do! (5 days a week, 3 days weight and cardio (separated by 6 hours), 2 days cardio and HIIT (seperated by 8 hours)

If you have everything under control, (good sleep pattern, good volume, excellent eating habit, vitamine and mineral, water consumption, glycogen timing and protein timing) overtraining is harder to achieve but you are still limited by your body capacity which is determined by your genetic (GH level, Test level, metabolsim capacity, etc.)

Some individual need even less then that to fall into this category, you hrpiii not because your genetic has proved you that you can do more that everybody is the same and I don't even know if you are 100% natural (as this makes a whole difference, Ronnie Coleman would be overtraining if he was not on 1000 of f*ckin drug...)

And please stop posting your picture as it is really a silly argument in this kind of discution, you are big, you are strong good to you but don't make everybody think they can do the same as IT's not the case (your shoulder and chest workout is really not optimal (near to **** in my opinion) for 90% of the population and even for you I'm sure there is better) !

[hrpiii]

Originally Posted by NPayette

There's no simple equation that leads to overtraining, but overtrainig REALLY exist. It depends on the individuals, some people tend to fall into this state more easily then others. A good part is genetic, I have a very high tendancy to fall into overtraining IF my diet is not near perfect. If i skip meal and/or vitamine too much and continue training like I do! (5 days a week, 3 days weight and cardio (separated by 6 hours), 2 days cardio and HIIT (seperated by 8 hours)

If you have everything under control, (good sleep pattern, good volume, excellent eating habit, vitamine and mineral, water consumption, glycogen timing and protein timing) overtraining is harder to achieve but you are still limited by your body capacity which is determined by your genetic (GH level, Test level, metabolsim capacity, etc.)

Some individual need even less then that to fall into this category, you hrpiii not because your genetic has proved you that you can do more that everybody is the same and I don't even know if you are 100% natural (as this makes a whole difference, Ronnie Coleman would be overtraining if he was not on 1000 of f*ckin drug...)

And please stop posting your picture as it is really a silly argument in this kind of discution, you are big, you are strong good to you but don't make everybody think they can do the same as IT's not the case (your shoulder and chest workout is really not optimal (near to **** in my opinion) for 90% of the population and even for you I'm sure there is better) !

just having some fun, cool down big man. I enjoy this sport, have fun, and have learned a lot ..and enjoying sharing what I have learned. This is a sport where no one shoe fits everyone. It's a sport where you, the individual has to find what works for you, based on your bodytype, genetics, work ethic, dedication, etc. ..there are so many variables, it's a daily task to keep track of. I know what works for me may not work for the other person, but then again, why not? When I started, I was about the same size as other young men on this forum.. a whopping 175 lbs. Look what I have been able to do through the years.. all by trial and error... some exercises work well for me, others don't (MaxOT).

As far as my routine, you can not say my routine is not optimal, when it has developed what I currently look like. Could I have done better, maybe, could I have done worse, maybe.. but I have worked through the years to find what works for me. This is something that each person has to find. Maybe my routine will work for someone, as I can't be the ONLY person in the world this applies to

I do find your post very knowledgable, and respect your input, but we have to agree that we both have valid opinions, and it's up to the reader to accept or dismiss it. Party on big man

[_SaVvY_]

Originally Posted by blankboy

i need to know if i am over training, and what could be some problems if i am?
i weight train 3 times a week each session is 2 hours
i have a circuit
bis
shoulders
tris
traps
lower back
hams
glutes
calfs/abs
mon, wed, fri
sat and sun, cals(pushups, situps, variations) or an occasional gym session
can i do major damage to my body if i am over training?

you can do major damage via tearing your muscles, but usually what happens is your body just shuts down, you become ill - i once lost 7lbs in a week from overtrain, i could hardly move, i was just stuck in bed all day long completely drained..its not a nice thing to go through

i cant tell if your overtraining from a routine, it depends on how your feeling

[blankboy]

yeah as far as after affects the only major problem is a slight soreness throuhgout my body (ie when i do any movement thats unnatural, on a scale of 1-10 it's about a 3)

[STUK ina RUT]

Originally Posted by h0ckeyfreek20

2 hour workout sessions is way too much. anything over an hour and 30 minutes induces catabolic affects.

And you heard this where? Flex, Muscle Fitness, Muscle Mag.

[messmer]

for some reason my left pec is noticeably bigger than my right, but they are both the same strength. when i bench, one side doesant sag down under the weight and cant keep up with the other side. so what i am trying to say is my left pec is the same strength as my right, but is much bigger. any advice on what 2 do or how to even them out?

[NPayette]

Maybe you can start by having your own thread on that subject

[NPayette]

Originally Posted by STUK ina RUT

And you heard this where? Flex, Muscle Fitness, Muscle Mag.

It is proven that after a certain amount of time x (which depend on the individual) the amount of circulating test goes down a lot and catabolic mode.

But even then, it's really hard to keep the focus for 2 hours and the keep energy level optimal to hit each exercise with the upmost effiency.

I can post a study to back my first claim if you want me to stuk?