I just did my push day, I don't feel shit. I bench quite heavy for myself, I'm thinking I'm not doing enough.

DB Flat press
DB decline press
Dips
DB shoulder press
Skull crushers
Lateral raises
Cable tri push downs
cable flies




This post has been edited by GameFr3ak: Aug 7 2013, 09:01 PM

TL:DW - Unless you're training like a Russian Olympic athlete (2+ times per day almost every day), overtraining shouldn't be an issue to think about. That being said, if you find performance decreasing, it can be a sign to give the body a rest.

This post has been edited by -Dan: Aug 7 2013, 09:10 PM

Will watch. Thanks. Time to man up and burn myself moar for dat dere gainz.

But what if my gym sessions last about 2-2 hours 15mins everytime? I don't do long rests either, just enough for me to continue with the remaining sets.

Example workouts:
Workout 1(a)
Barbell Squat 6x 1 set each (55,65kg), 6x 5 sets (75kg)
Leg Extension 10x 1 set each (90,130lbs), 10x 3 sets (140lbs)
Leg Curl 10x 1 set (70lbs), 10x 3 sets (90lbs)
Triceps Extension 8x 1 set each (14,18kg), 8x 3 sets (16kg)
Barbell Row 10x 1 set (45kg), 10x 4 sets (57.5kg)
Deadlift 6x 1 set each (75,85,95,100kg), 5x 2 sets (105kg)
Biceps/Hammer Curl, Close-Grip Triceps Circuit

Workout 2(b)
Smith Bench 10x 2 sets (30kg w/o bar), 8x 4 sets (40kg w/o bar)
Incline Dumbbell 8x 2 sets (18kg), 8x 3 sets (20kg)
Incline Dumbbell Fly 8x 2 sets (10,14kg)
Hammer Press 8x1 set (20kg each), 10x 3 sets (15kg each) / Dumbbell Press 8x 2 sets each (22,24kg)
Pectoral Fly 10x 4 sets (90lbs)
Lat Pulldown 9x 4 sets (45kg each)
Hammer Shoulder Row 10x 3 sets (40kg each)
Cable Crossovers & Arms

This post has been edited by deadmau5: Aug 8 2013, 03:28 AM

If you watch my video, those guys were training to failure every set every movement. And after that failure, they drop set to failure again. They don't even count the reps. That's some crazy overtraining right ther.

actually doing too much builds muscle endurance/strength rather than mass. If you are doing heavy sets very often, chances are you are building muscle endurance, which is why you do not feel the soreness the next day.

Overtraining? Just when someone in the FB group posted about doing 50x6 sets of deadlifts complaining of massive back pain...

If you aren't feeling "it" after your workout maybe you need a change of routine? I was walking the treadmill until I got used to it, then switched to RPM.

This post has been edited by janson_kaniaz: Aug 8 2013, 09:58 PM

That's not overtraining per se, that's just being misguided. Overtraining in the context of weightlifting generally refers to nervous system fatigue at which point your poundages decrease and you feel like shit all the time.

20 days in, my pecs are starting to show (I previously have none). I ALWAYS have some DOMS on my targeted muscles the next day.

I'm not going too extreme about having 50 sets of everything. I do more than I usually do. I fatigue all of my muscle fibers with warm up pyramids to the heaviest 3RM and reverse pyramid on the next 2 sets, I dropset on my last set. For me, this is shocking my CNS.

The only workout that I don't drop set is squat. It's too taxing as my first set is around my 3-4RM.

basically overtraining is mostly about neural (when fried your cns)

Fixed.

Yeah, I ain't gonna go training in the gym for hours and hours.

I'm training 2x body part in a week and do a 3 day split.
Day 1 - push(heavy & less reps)
Day 2 - pull(heavy & less reps)
Day 3 - legs(heavy & less reps)
Day 4 - rest
Day 5 - push(hypertrophy)
Day 6 - pull (hypertrophy)
Day 7 legs (hypertrophy)

Heavy days I do drop sets & hypertrophy day it's rest pause at the last set for me. Been 3 weeks since I switched to this and so far so good

on chest day, i train 4 exercise 3 sets each also can feel the doms the day after.

But i dont feel any doms on shoulder day. do you need to do lots of presses or raise ?

DOMS is not an indicator of a great workout but what do you do for your shoulders? (so the sifus can advice)

side raise x 3 set
front raise x 3 set
seated shoulder press x 3 set
bent over shoulder row (donno exact name. target back for shoulder) x 3 set
machine shoulder press x 3 set
machine back shoulder row x 3 set

hope big shoulder sifuu help me please

I think that's too much no? I'm no expert though.

For me, for example, I only have 2-3 workouts for my chest (Flat, incline bench, flies or cable flies). And I am consistently getting DOMS.

Are you lifting with enough intensity?

ive lift as heavy as i could. my raise mostly only at 10kg per side. 12.5kg is the max for side raise. for press i can go up to 20kg per side.

i think i should incorporate cable raise to see if can work my shourder hard

Something must be wrong with your form. If you can do 12.5kg lateral raises, 20kg presses are nothing to you.

i think everyone is dif

for me i can only side raise about 20lbs before i swing the weight all around

bot i could press 50 lbs easily