How can I tell if I am over training?

[NewbieChris]

I've been working out consistently, without extended 'break' periods for probably like 7 months now. However, I don't feel like I'm gaining strength anymore, well according to my stats I'm not. I train 3 times a week and I run. I began working out to lose my bodyfat so I wouldn't be such a fatass, and it worked. I was running and lifting. I lost some bf and gained some muscle and strength, but now I'm not gaining strength and I feel like I'm getting my fat back(this part may be mental). Do you guys have any thoughts or advice on what I should change or what might be wrong?

[beefcake]

What's your training regimen and diet look like? Without more info, we can't tell what's the problem.

[NewbieChris]

I started months ago with a circuit routine twice a week. It was 12-15 reps for major body parts and 10-12 for minor. The routine was:

Leg ext. 10-12
Leg curl 10-12
hack squat 12-15
db pullovers 10-12
dips 10
pull ups(assisted in my case) 10
db rows 10-12
lat raises 10-12
precher curls 10-12
tricep extentions 10-12
shrugs 10-12
deadlifts 12-15
abs

Then I moved on to a 3 day a week split of

Mon: Chest/Shoulders

Flat Bench Press
Incline Iso Bench
Decline DB Bench Press
Flyrs

DB shoulder press
lat raises
front raises
shrugs

Wed: legs
Squat
Hack Squat
leg press
lunges
deadlifts
calf raises

Friday: Back/arms

Pull ups / lat pull downs
barbell row
high row
db row

Straight bar curls
precher curls
alt. db curls

skull crushers
over head tricep extentions
tricep pull downs

All the excersizes have 3 sets with 8-10 reps. I usually do warm up sets for Bench, squats, lat pull down/barbell rows...

Um, my diet is alright. I do my best to not stray. I eat appx. 5 times a day. eggs, wheat toast and turkey bacon for meal 1. Meal 2 is usually a protein shake with fat free milk, protein powder and oatmeal and nat peanut butter or some type of chicken and rice. Apple before a workout and a shake afterwards. Dinner is usually lean meat, unless I have steak. Either potatoes, rice or whole wheat pasta with asparagus or beans or salad. Then I have some chicken later at night. Every once in a while I consume empty calories, maybe once a week aka Beer and shit like pizza if I'm drinking. (I'm in college) but I try to stay away from that stuff. I run on tue and thurs the days I don't life. I hope I made this clear and gave enough information. If not, I can always give you more.

[NYCmitch25]

How long have you been training?
*7 months without a break you should take a week off or a long weekend
*diet looks pretty good, i would make sure you get enuff protien 1-2g per 1lb oof bodyw8t and calories are what they should be or you will not grow. calculate BMR.
*get more sleep, your grow from recovery out of the gym
*time for a new routine? (u could try this upper/lower split) Upper body/Lower body

[NewbieChris]

Okay, thanks, I guess I'll try the new routine and see how it works. I have taken time off, like twice a week at a time.

How much sleep should I be getting?

[Stonecold54]

just off hand you don't need more than 1 set per exercise for "normal" training...this doesn't take into account intensity variables. I would guess your intensity could be brought up a level...for most sets you should be training to failure. I bet when you drop those extra sets it will help. there are a lot more options out there but its a lot to get into on just these question and answer forums.

[Alin]

Originally Posted by NewbieChris

I've been working out consistently, without extended 'break' periods for probably like 7 months now. However, I don't feel like I'm gaining strength anymore, well according to my stats I'm not. I train 3 times a week and I run. I began working out to lose my bodyfat so I wouldn't be such a fatass, and it worked. I was running and lifting. I lost some bf and gained some muscle and strength, but now I'm not gaining strength and I feel like I'm getting my fat back(this part may be mental). Do you guys have any thoughts or advice on what I should change or what might be wrong?

drop the running and change your weight routine up a bit, also increase proteins and good carbs.

[NewbieChris]

So, is it possible that I'm over training or that I just need to change my routine?

[NYCmitch25]

your probably not taking in enough calories... calculate your diet/BMR and post up your results. do a search and to get examples of diets also... fitday.com to track it sense your new at this.

list your meals this way
M1
M2
.
.
.
M6

[NewbieChris]

Well should it be expected because I'm still trying to lost some bodyfat that I won't gain?

[NewbieChris]

Oh and how much sleep should I get a night?

[snowshark84]

I heard a study a couple of weeks ago on the effects of sleep deprivation that said the average american needs 8.1 hours of sleep, yet they only get 7 hours. So aim for just slightly more than 8 hours and you should be fine.

[caged]

i take a week off every 3months or so....most of the time i come back alittle stronger.

[Curls4dGirls]

Overtraining Symptoms

1) General aches and pains in muscles and joints
2) Not being able to sleep
3) Getting sick frequently
4) Nervous movements and fidgeting
5) Drops in performance in your sport
6) Irritability

[Stonecold54]

Originally Posted by Curls4dGirls

Overtraining Symptoms

1) General aches and pains in muscles and joints
2) Not being able to sleep
3) Getting sick frequently
4) Nervous movements and fidgeting
5) Drops in performance in your sport
6) Irritability

those are all accurate but I would say those are advanced symptoms...you should be able to tell further in advance than that...when you start seeing physical symptoms you are way past due for time off. I like to catch it before that phase.