Overtraining for mass

Is it possible to over train while on gear? I'm running 700mg week prop plus other stuff...I hit body parts 2-3x a week 5 exercises each part with each one supersetting 6 sets each exercise, can I be over working myself... I'm taking in 6000-6500 cals each day... I'm still trying to bulk up but feel like I'm not getting what I'm putting in suggestions

K

[powerhouse 48]

yes, it is very easy to overtrain while your on gear because your mental approach is tougher, yes you do recover faster, but 2-3 times a week w/ five per is generally way too much, especially when trying to bulk.
one kick ass day per week, consisting of a high volume of low rep high weight movements is sufficient for bulking.

I just don't want to feel like I'm waisting away my time or gear.
Yeah im lifing 1.5 hrs + a day

K

[powerhouse 48]

the time is fine, just kick the shit out of one group per day, recover and grow!

I do kick the shit out of every muscle just do it 2-3 times a week maybe too much huh, hell before I go home I run the rack on everything 2 times just to get the last of my muscles burnt out, I just get so afraid of not training hard enuf... I just want to be big and fear that every day I dont push it 110% thats a day I wasted, I don't care about pain or throwing up while I lift I just care about getting big maybe my fear of not making the propper gains is stopping me from training right

K

[powerhouse 48]

yeah bro it's too much, i know the feeling, and i did the same thing up until two years ago, i exploded when i started allowing my muscle to recover, its hard to do, do something active on your offdays to combat physical bordem, but overtraining is as/if not more dangerous than undertraining, you'll become catabolic really quick and not allow your gear to perform at full potential.

I know I'm big or thick as my pics suggest... But I want more lots and lots more, I really want to be 5-7 260ish, I'm not that far away 235 now but I just want to be great at something... So if I do my one body part per week is it better to do it beyond anything I ever have like spend 1.5 hrs just on my bi's or back or which ever I've never done the 1 bodypart a day thing before

K

[powerhouse 48]

be reasonable, bi's are a small muscle group and thus easier to overtrain, group em with tris...your big muscle days go heavy and hard, low rest between sets and dont drag your workouts out too long, you'll waste time that could be well spent eating.

I do every every 2 hrs religeously and wake up at 4 am to get a protein shakemidway thru my sleep time... Do you have a sample of something as a guideline for a once a week workout routine. I have gotten so wrapped up that I often get too stuck and don't take that step back

K

[powerhouse 48]

chest
incline bb bench
1x12
1x10
4x5
flat ddumbell bench
1x10
3x6(heavy db's)
hammer chest press
2x10
2x6
weighted dips
4x8 (full ROM)

legs
squat
2x12
3x8
leg curls
4x10
leg ext
4x10
straight leg deads
3x10
hack or leg press
3x8-15

shoulders/ traps
shrugs 5x10 heavy
side laterals 1x12, 3x8-10
upright rows 1x12, 3x8-10
military press db or bb 1x12, 3x8-10
rear laterals 3x8-10

back
deads
1x10
1x6
3x3
lat pull downs
1x12-15
3x8-10
bent rows
1x10
3x6-8
seated rows
3x8-10

arms
bb curls
4x6-8
pushdowns
4x10-12
preacher/cable curl
4x8-10
overhead ext
4x10-12
dbcurl
1x10
3x5-8
close grip bench
3x8-12
reverse grip ez bar curl
3x9-10
dips (no weight)
3xfailure

abs & calves EOD

just a sample routine i did for a while and liked, hope it is of some help

I appreciate the effort, the only prob is the gym I go to stops their db's at 120 so Im screwd for those db bench presses even incline im past the 120's
replace it with more barbell sets?

K

[powerhouse 48]

yeah that, or really slow 4-6 second reps with the 120's, that sux that they stop that light. i guess you could up the rep range too....or do them last when 120 will feel like 150

Yah I have complained about gettin something bigger upto 150 I would prob be happy, theres only a few of us that would ever need anything like that so I can see where the owner doesn't want to spend coin on it

K

[powerhouse 48]

the way i used the routine was 45 secs to 1 minute between sets, so even lighter weight was tough due to the intensity of the program.....and i puked alot on back and leg days

[Gods Son]

powerhouse is right....Its a shame it took me 10 yrs to realize it....

Howso Gods son, elaborate... I'm thinking I have been over training for a while now and well its got me thinking so I'd like to hear your imput

K

[Gods Son]

I used to do countless sets,and train each bodypart twice a week.On gear i still made gains,but when I cut back to 4 days training and bodyparts only once the gains almost doubled.For me overtraining is easy to recognize....I have the craziest dreams,basically dont rest good.

[Gods Son]

but it took 10 years almost to realize why i dreamed i was floating,asleep and couldnt wake myself.

[Gods Son]

Originally Posted by num1son

I do every every 2 hrs religeously and wake up at 4 am to get a protein shakemidway thru my sleep time... Do you have a sample of something as a guideline for a once a week workout routine. I have gotten so wrapped up that I often get too stuck and don't take that step back

K

if your not dieting use milk protein before bed...It knots up in your stomach and breaks down slowly,sort of time released. Dont sacrafice your rest...Its more important than what you do in the gym.

I've done variations of high volume training my whole life I do a minimum of 25 sets per body part 2 or 3x a week, with lots of reps, even if they are forced I keep my wgt heavy but I do forces as often as I can, Im gonna try the one part a day routine and see what happens

K

[powerhouse 48]

good luck...........get huge!

Yah, Im going for my goal of 260lbs I hope to be there by jan 1st

K

[powerhouse 48]

the biggest ive been was 265@5'9 and about 17%bf, now i'm 242@15-16% (shitty i know) going into my fall bulker next month (drol, deca, test)....i'm spending the next few weeks gettin prepped (back in shape) and wanna hit 270 stayin below 20%.

Yah i'm trying my hardest, good luck with the goals powerhouse

K

[rippedsucka]

I used to be in the same boat. Although, I wasn't on gear I still thought that the more work put in the gym the bigger my muscles would get. Later, I realized that the gym is comes third to diet and adequate rest in order to see continuous gains.

i spend 1.5 hrs a day in the gym its the other 22.5 that matter most when it comes to gains

K

did my first chest workout today benched for the first time in 1.5 yrs did 6x 5-6 reps actual sets of 325lbs not bad but not stellar, and then went incline db's and did 6 sets 15 reps(they only go to 100lbs) sux but hey maybe I can ask the owner to spend a lil for some 150's

K

[Shibby]

Just remeber you grow while you sleep not in the gym. If you are doing the lifts correctly, you should only need a few sets with 2-3 different exercises per muscle group. Instead of doing 6 sets of 15 with the 100lb db, try slowing down your candance to have the speed. I'm not sure what your candance is, but for the exercises that I don't have a heavy enough dumbell for, to do it at my normal pace, I go 6 secs down, 1 sec pause to make sure I'm not using momentum, then 6 sec back up. Remember it's about muscle fiber recruitment. As your first fibers fail, then your muscles start firing the dormant ones.

[powerhouse 48]

he just reiterated my point from earlier, since the dumbells arent the core of you workout, but more supplementary, slow the lift down and focus on strong contractions.

like negatives instead?

K