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2006/03/11, 08:15 PM
I go to the gym 4 days a week. On Monday and Thursday I work the same muscle groups, and on Tuesday and Friday I work the same muscle groups. So each muscle group is being exercised twice a week. Unless I've mis-interpreted, I think I've read here that that is "over-training"? Is that true? If so, then am I supposed to do each muscle group only ONCE a week? Thanks a lot. :)
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2006/03/11, 08:23 PM
depends on the volume of the training and intensity your doing and lifting.
Whats your split reps and weight?
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/11, 09:11 PM
exactly what Andrew said....you can lift more than once a week per muscle groups/movement patterns....however you need to be training different qualities.....one day for max strength(either through volume or load), another day for speed, another day for high reps, another day unilateral work, etc...it's possible to train same muscle groups/movement patterns 4-5 times a week and still not overtrain....the reason most typical workouts lead to overtraining is because you have people doing max workouts twice a week...imitating some ronnie coleman workout out of Flex....
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2006/03/12, 05:41 PM
Thanks for the info. I guess I'd doing what you called "max workouts." I do 3 sets of 8-10 reps, sometimes increasing weights with last 2 reps.
On Monday and Thursday I do:
Bicep Machine
Tricep Machine
Bicep curls (leaning over)
overhead extensions
leg curls
leg extensions
ab machine
On Tuesday and Friday I do:
Squats w/press
ab machine
Vertical chest press
Leg Press
Compound Row
Shoulder Press
Lateral raises
flys
Also, each day I'm at the gym I do a walk jog interval of 1.25 miles on the treadmill...and also do 2 5 minutes spurts of walk/jog in between weights. I think it's called circuit training?
My main goal is weight loss, but of course I like having a little muscle too! Does this sound like I'm on the right track? I've lost 4lbs in 3 weeks doing this program. Thanks for any help or advice.
Christy
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2006/03/12, 09:42 PM
I'd try a "hevier day" doing the 10-6 range or whatever, the other day do 15-10 reps a set going lighter.
or further split it up to
chest tris, back bis, legs, shoulders whatever.
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Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
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2006/03/13, 12:31 PM
What would be considered overtraining for one may not be so for another. However, the thing to do is evaluate your training. In other words, are you gaining from this routine? Are you recouperating in time for your next training session? If strength for instance is worse from one session to another fairly consistently, then you are most probably overtraining. If you get easily perterbed outside the gym, etc. is usually a sign also.
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Strength and Honor!
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2006/03/13, 04:39 PM
Thanks to both of you for responding. :) I AM gaining from this routine. I definitely feel stronger, and I can see a difference in my look. My strength is not worsening from one session to another, so I guess that means that I have enough recouperating time. Obviously I'm not lifting anything NEAR what you guys can lift, but hey, who knows in the future!? Right? Ha!
Seriously, thanks for your thoughts and advice. I really appreciate it.
Christy
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2006/03/13, 09:30 PM
Well then I would guess you are a beginner. A beginner will generally be able to handle more volume because the workload will not be as fatigueing on the nervous system. However, as you get stronger and progress, you may have to reevaluate your training.
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Iron and chalk.
Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
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2006/03/15, 03:22 PM
Wrestler, you're right..I am a beginner. This is week 4 of my new (first) weight training routine. This site and the trainers at the gym have really helped me. I apprecicate all the advice I get here either from responses to my questions, or by reading old posts.
I may be back in a few weeks for advice on where to go next with my training. Have a great day! :) Thanks for responding.
Christy
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