How much is too much?

[lordikon]

When do you know how much is overtraining?

I've got this woman at my gym who is absolutely ripped. She told me when she does her biceps, she does them for 40 minutes, 1 day a week.

But then I hear people on the forum saying not to do more than 3 sets of bicep curls, because you're overtraining. But then it's ok to go and do other stuff that works biceps? I'm new, and confused.

For example, my routine has me working triceps once every 6 days, I do:

Tricep Extensions
Tricep Rope Pulldowns
Seated Dip
Shoulder Press
Chest Press
and Pectoral Fly (which isn't for triceps, just falls on that day).

So is that too many exercises for triceps? How do you know how much is too much? I figure you just lift until you're arms are sore.
It would be easy if there was a guide. Something that told you you can only do so much sets/exercises for this specific muscle. Guess it's not that easy.

[sithlord]

bodybuilding routines and exercises vary from person to person,you have to learn what works for you, its an on going journey

[meat12]

You'll know when your overtraining, you will be sore and loose motivation to keep working out. It's not a good feeling at all, more is not always better, I really wouldn't do anymore than 3 sets of any given exercise. Believe me the last thing you want is to overtrain.

[lordikon]

Thanx for the help guys. I've recently been giving about 4-5 days between workouts of specific muscles (except abs, and calves), seems to be working, my gains are great.

[Stonecold54]

Re: How much is too much?

Originally posted by lordikon
When do you know how much is overtraining?

I've got this woman at my gym who is absolutely ripped. She told me when she does her biceps, she does them for 40 minutes, 1 day a week.

But then I hear people on the forum saying not to do more than 3 sets of bicep curls, because you're overtraining. But then it's ok to go and do other stuff that works biceps? I'm new, and confused.

For example, my routine has me working triceps once every 6 days, I do:

Tricep Extensions
Tricep Rope Pulldowns
Seated Dip
Shoulder Press
Chest Press
and Pectoral Fly (which isn't for triceps, just falls on that day).

So is that too many exercises for triceps? How do you know how much is too much? I figure you just lift until you're arms are sore.
It would be easy if there was a guide. Something that told you you can only do so much sets/exercises for this specific muscle. Guess it's not that easy.

she is making progress IN SPITE of her workouts (good genetics, most people confuse good genetic with workout knowledge). the fact that she can bear that many sets does not make it right to do that many. most likely she could get the same results from 1 or 2 proper sets for the muscle group.

[Chris]

Originally posted by sithlord
bodybuilding routines and exercises vary from person to person,you have to learn what works for you, its an on going journey

I think this is the best freaking advice ever. People are different and no matter what my routine never looks like what people say it should. Basically I am told that I overtrain, yet I don't get super sore and I always get stronger...

Chris

[lordikon]

I was overtraining when I first started. I didn't think I was, as my lifts we going up about 5lbs a week for upper body exercises, and about 10-15lbs a week for lower, and I wasn't sore either. I was doing:

Day 1: Shoulders, Biceps, Triceps, Forearms, Chest, Upper Back, Abs
Day 2: Quads, Calves, Hams, Hips ab/adductors, Abs, Lower Back
Then I would repeat that 2 more times in a week, and then take a day off.

Again, I didn't see it as overtraining because I was still gaining. Although I was gaining very slow on my shoulder press and chest press.

Now I do this:
Day 1: Calves, Hams, Lower Back, Abs
Day 2: Biceps, Delts, Lats, Forearms, Abs
Day 3: OFF
Day 4: Calves, Quads, Side abs, Abs
Day 5: Shoulders, Triceps, Pecks, Abs
Day 6: OFF
NO day 7, just repeat.

All my categories are increasing much faster than before. But as was said, it really depends on the person, their genetics, diet, and determination. I was just stating an example where I didn't think I was overtraining, but was. Have you tried slowing down your routine, or seperating it out more to see what happens? Just curious.

[Masa]

i work my bi's out for 1.5 hours sometimes.. when i first started my bigger training partner had me going so much that i was "overtraining" basically its when you muscle is so fatigued that even the lightest weight cant be lifted... depending on your goals.. over training can be very bad... you are your bodie's best judge.. you can feel when youve had too much

[Stonecold54]

Originally posted by Masa
i work my bi's out for 1.5 hours sometimes.. when i first started my bigger training partner had me going so much that i was "overtraining" basically its when you muscle is so fatigued that even the lightest weight cant be lifted... depending on your goals.. over training can be very bad... you are your bodie's best judge.. you can feel when youve had too much

actually the traditional definition of overtraining is a chemical one. your body reacts to the stress of lifting weights and needs time to readjust itself. most people do not allow for that and the body begins to dig a deeper and deeper catabolic stress hole.