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2005/04/17, 01:47 AM
#1. i heard it's good to beat(with fist) on the muscle u r working on, i am not sure how it works, but is it true?? if it is can anyone tell me how to do it?
#2. what is the definition of overtrain and how u know if u r overtrained, and is it good or not?
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2005/04/17, 02:04 AM
Easy you extend your arm way back then with all your force punch yourself in the jaw. And you will know if your overtrained trust me on that one.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/04/17, 07:41 AM
:laugh::laugh: i dunno bout the beating of the muscle.. maybe get more blood flowing or something, but you'll know you're overtraining when your str for a particular body part is going down, or its like chronically sore
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2005/04/17, 08:24 AM
That's a variation to an old myth...you slap yourself or ask your friend to slap you on the chest or face to get you pumped for the lift.....however that's counter productive
in a recent study ....researchers discovered that athletes to whole listened to relaxing/mellow music before a bench press....vs those who either didn't or who listened to very loud or very stimulative music(one which gets you 'pumped') ....performed 2 more reps on the bench press....they were doing 225....
so the external stimulation to excite your body is counterproductive...
you know if you overtrained if your lifts starts to decline....you do less reps week after week....you seem to lose muscle...your muscles are constantly sore when you train...at times sensitive to a light touch....
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2005/04/17, 08:25 AM
err...athletes who listened*
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2005/04/18, 01:36 AM
damn......i think i am overtrained for a fairly long period of time..........my soreness last about 3-4 days and are sensitive to light touch, just my chest. here is my chest workout routine:
dumbell press-3sets of 10 reps-incline
3sets of 10 reps-decline
3sets of 10 reps-flat
dumbell fly- 3sets of 10 reps-incline
3sets of 10 reps-decline
3sets of 10 reps-flat
those....iono the name but for 3 sets of 10 reps as well.
i used to do dips for about 3 sets of 12 reps, but i dont do them anymore
so can anyone help me out?? :'(
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2005/04/18, 02:17 AM
jesus...this is what is called overtraining...
21-24 sets for chest? that's the easiest way to overtrain if i ever saw one...don't do more than 12 sets total....
2-3 exercises total...
Try maybe....
Incline Barbell Bench Press
Incline DB Flyes
Decline Barbell Bench Press
as a beginner(under 6 months training)....do maybe (12*,12,10,8) per exercise
as intermediate...try (12*,10,8,6,4) per exercise....
*=30-50% of 1 rm as a warm up set...
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2005/04/18, 12:07 PM
thanks a million menace!!
so here is my new routine for chest.....how is it sound to u....
incline barbell benchpress- 3 sets of 12reps
flat dumbell fly- 3 sets of 12 reps
decline dumbell press- 3 sets of 10 reps
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2005/04/18, 01:49 PM
why are you doing so many reps?
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" The only true eye, is your minds eye"- plato
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2005/04/18, 02:10 PM
do the split like menace suggested..
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2005/04/18, 09:52 PM
so u guys are suggesting many reps are not good???
how about 3 sets of 12 reps, then 3 of 10 then 3 of 8??? or should i go lower like 3 of 12, 3 of 8, 3 of 4???
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2005/04/18, 10:46 PM
i'd do two sets to warm up......whatever bar...135 if you can.....get some blood flow....
1st working set....do a set of 10.....and work down to a 6....... so 10 10, 8, 8 .......next week....do 10 ,8 , 8 ,6......next.....8 8 6 6 ......and so on......thats what I used to do.
1st.
Do like to "mass" lift....ex. flat press, decline, or incline...... 4 sets
2nd......pick somthing opposite of above.....but with dumbells.......*if you did flat, do either incline or decline........after 4 weeks, re do everything.
3rd.......pick isolation.....with dbs.....your choice...reps 12 to 6
4th......pick a machine....or cable excercise...crossovers, peck dec....but somthing different from the 3rd.
SO heres and example workout for chest.
week 1-4
flat benchpress 10, 8 ,8, 6*
incline db press 10 10 8 8*
decline flys 8 8 8 8
cable cross overs 12 12 10 10
week 5-9
incline bb press 10 8 8 8 *
decline db press 10 8 8 6 *
flat bb flys 10 10 8 8
cable incline cross overs 12 12 10 8
vary the weights and sets depending on your goals, if you want more mass.....keep the reps between 12-6, for the most part stuff under 5 gets into "strength training". * are yoru mass builders......so those reps can go a lil further down if you want soem strength too.....you can go as low as a 4 or so......but i'd keep the isolation lifts....reps a lil higher.least as a beginner.....jmo
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" The only true eye, is your minds eye"- plato
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2005/04/19, 02:29 AM
i just realized what my problem is.....thanks for everything everyone...i overtrain cuz my sets and reps stays the same through out the entire workout, so i have not had proper warm up.....i was worrying about not having energy to do heavy weights at the end so i sorta just jump right into it........but now i understood... THANKS
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2005/04/19, 05:18 AM
that's not overtraining....that's not doign a proper warm up...which cna cause cramps, muscle tears, etc...
overtraining means doing:
-too high a volume...e.g. 50 sets in one workout for chest( i am exaggerating greatly...but this is jsut to make a point)...
-doing to many workouts a week....ie training 7 days a week...
-doing one body part too many times a week...like chest 4 times a week because you want to bench 500....
Unless you're a very experienced lifter and know your limitations perfectly....you should not train more than 5 days a week...and 4 is even better.....train each major bodypart once a week...(some people like to train abs and lagging body parts more than this...but even considering this...no more than twice...)...remember to eat right and sleep well...because things outside the gym affect your performance inside the gym.....
your selection of reps is fine....
you did 'straight' reps...ie same reps for every sets...
I personally like to switch up my reps by doing pyramids, reverse pyramids, or other variations to mix it up....
but it's personal preference and what works for you....
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2005/04/19, 04:09 PM
ok so......uh...how many times a week do u suggest i workout a certain part???
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2005/04/19, 09:08 PM
1 preferabbly.....but if you do it right.....you can "work" a certian body part 2 times.
example.
mon chest flate bench, incline dbs etc etc.....and abbs
tues back.....puls downs, deadlifts...etc etc
wed off
thursday ...shoulders: militaries, lateral raises, etc etc.....and biceps
fri off
sat legs....squats, hams etc etc and triceps......close grip benchs, dips, cable press downs.
now monday you work chest......but on friday when you do legs.....you do close grip benching and dips...which also wil work your chest.......monday you work tricpes during benching.....saturday....you isolate them more.
tuesday, you do lat movements....which also works the biceps, forearms etc......plus dealdifts workever everything....lower back and legs... so you get to work legs two times a week kinda.
and on shoulder day you get some tricep work too. plus biceps....directly stimulated threw curls etc.
SO you don't need to work chest 2 times a week, or arms 2 times a week.....they work even though you don't know it.
and if that don't convince you this will.....You BUILD muscle WHEN YOU REST, not while your in the gym. The gym breaks muscle down with loads of weight....rest and food build your muscle. Less is better in this instance.
Especially till you get more advanced and can see and listen to your body.
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" The only true eye, is your minds eye"- plato
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2005/04/20, 02:22 AM
i see........thanks andrew, i like da last sentence.
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