When it comes to weight training - there are more techniques and programs out there than ever before. Many of them completely contradict each other.
So how do you know when you are overtraining? There is a huge amount of advice out there - however - it is oversimplified.
If you were running for an hour a day, and your goal is to build larger muscles - then that could be considered overtraining. If you were training for a marathon however - then you are by no means overtraining.
The only way to tell is to compare your goals with your results. All those wonderful programs out there on the Internet may have been fantastic for the author - but for you - it may do nothing except leave you exhausted and rundown!
I picked up a program from a powerlifter who successfully uses his program to increase his bench press. The program involves 4 workouts per week. Two of these workouts focus on the chest - one is a heavy workout and the other light.
The heavy workout includes about 12 sets focusing on chest (bench press, incline bench press, weighted dips, and close-grip bench press). All done for 3 sets and 8 reps. Each week the weight is increased on the bench press.
The light workout (done later in the week) includes just 3x3 on the bench press, and shoulder exercises (assistant exercises).
I dutifully followed this program for 8 weeks - paying attention to nutrition. At the end of the 8 weeks - I gained some fat, and my bench press strength had improved only very slightly.
It makes you think about your goals. How much time do you want to spend at the gym - and what do you expect in return? I have now reduced my weight workouts to just two per week - and at this point I expect the same results as the intense program!
Overtraining is a slippery word. It means different things to different people. Jeremy covers the concept quite well in his FAQ on overtraining.
- Train one body part per week
- 3 day split is best
- 4 day split is best
- Train each body part twice per week.
So how do you know when you are overtraining? There is a huge amount of advice out there - however - it is oversimplified.
If you were running for an hour a day, and your goal is to build larger muscles - then that could be considered overtraining. If you were training for a marathon however - then you are by no means overtraining.
The only way to tell is to compare your goals with your results. All those wonderful programs out there on the Internet may have been fantastic for the author - but for you - it may do nothing except leave you exhausted and rundown!
My example
I picked up a program from a powerlifter who successfully uses his program to increase his bench press. The program involves 4 workouts per week. Two of these workouts focus on the chest - one is a heavy workout and the other light.
The heavy workout includes about 12 sets focusing on chest (bench press, incline bench press, weighted dips, and close-grip bench press). All done for 3 sets and 8 reps. Each week the weight is increased on the bench press.
The light workout (done later in the week) includes just 3x3 on the bench press, and shoulder exercises (assistant exercises).
I dutifully followed this program for 8 weeks - paying attention to nutrition. At the end of the 8 weeks - I gained some fat, and my bench press strength had improved only very slightly.
Rethinking Goals
It makes you think about your goals. How much time do you want to spend at the gym - and what do you expect in return? I have now reduced my weight workouts to just two per week - and at this point I expect the same results as the intense program!
Overtraining is a slippery word. It means different things to different people. Jeremy covers the concept quite well in his FAQ on overtraining.
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