PLEASE ADVISE AM I OVERTRAINING? IF SO WHAT SHOULD I DO ?

Question

also i am just wondering about Overtraining

ppl mentioned about insomnia,

I found recently hard to get to sleep...(just only felt three days ago though)

also I feel muscle decrease.(well I am a beginer and i never had big muscle anyway but my muscle is definetely bigger than before though however as some mentioned muscle decrease...I really dont know maybe i just get used to see my muscle?...2weeks ago i went to the gym everyday because i thought it was good for me and enjoyed it ...that is why My muscle is still tired? for example if i take a rest this week, do you think my muscle will growth?i am now going to the gym Mon Wed and Fri(which is today), anyway Is there any good advise? I have been doing chest and back (i checked excercise menu and I realized i have been always on Chest and Back excercise) so maybe I can try Shoulder and legs today so that my muscle where trained for Chest and Back can rest? and from now on Mon Checst / Back ; Wed Shoulder / Legs and so on ?....I wanna go to the gym today but i am little bit concerned about overtraining....Please advise before 5PM and I will know what to do today (but most effective excercise !! I want to take every workouts seriously so I won't waste of my time)

Also advise good shoulder and legs excercise

Thanks !!

Answer 1

Hi,

I reckon that if you did go to the gym every day a few weeks ago, that the damage would be undone by now. Especially as you have the weekend off, and tuesday and thursday resting also. I think that a loss of muscle could be down to diet if your training frequency is spot on. Try to ensure that you get enough nutrients in your diet; especially proteins after training. If there isn't, then your body has no energy or means in which to rebuild itself, and so it won't. A lack of calories also causes the body to use it's own muscle to provide the energy for workouts, which is not desirable.

Shoulders and Legs are typically the hardest muscle groups to work (in my experience). I therefore recommend that you really concentrate on proper form whilst performing exercises. A suggested workout is below;

Shoulders ; Seated 'arnold' press 3 sets 10-12 (this takes the strain out of the shoulder joint when the weight is at it's lowest, and the shoulders weakest, most vulnerable point).

Dumbbell Lateral Raise - 3 sets 12 (try to keep your body stiff in this movement and use as little momentum to raise the weights as possible).

Reverse Fly - 3 sets 12. This targets the posterior deltoids (the rear shoulder) and so gives the shoulder a more rounded appearance.

Machine shoulder press - 1 set of 30 reps (begin with a heavy weight, and do something called a 'drop set', where you decrease the weight in order to keep on doing more reps).

Many people will question why i haven't included front (or anterior) delt exercises, this is as they get enough work during the chest workouts, especially is chest flies are included.

Legs are a difficult muscle to train, as they are hard to fatigue. I recommend following the following (?) ;

Squat 3 sets 12-15 (ensure that you have a spotter, and begin with a moderate weight to master the movement before going too heavy).

Barbell Lunges 3 sets 12-15

Leg Press/Leg Extension and Leg Curl (take your pick) 3 sets 15 with the last set to failure.

Try to ensure that you stretch all of the worked muscles.

As for the insomnia, it is more likely due to the anxieties and other factors than actual training frequency. If you are only training 3 times per week, you would not suffer elevated heart rates unless your training duration exceeds about 90 minutes. Try to cut out the stimulants like caffeine in your diet, and be patient with your gains, they will come, but with everything, they take time.

Answer 2

Like the girl above me already mentioned is all true,You need to take a rest from your training schedule.And restore.

You are way overdoing it

Planets.

Answer 3

Hitting the gym Mon Wed Fri is good...if there is an UNCOMPLETED recovery time after exercises, fatigue starts to accumulate and after a few days or weeks symptoms of over training with a drop in performance will arise. As a result, recovery may take weeks or months.

In order to recover completely from a weight training session, the following must happen:

- your muscles must heal from the previous workout

- your CNS (nervous system) must heal

- your cortisol levels must lower to pre-training levels

- testosterone must increase back to normal pre- training levels

- your muscle glycogen must be restored

Signs of overtraining.......Insomnia, tiredness in the day, aching muscles and joints, high resting pulse, strength loss on lifts, are the most obvious immediate signs you are overtraining.

Long term you will notice fat gain and muscle loss.

Best leg exercies are Barbell Squats & Lunge

Leg Press

Best Shoulder exercises are using resistance bands, barbells and dumb bells