Overtraining

[Spoon's]

Ok i got a quick question about my personal training program. i weight train every friday and saturday. i usualy work out for 4 hours at a time. and i give every other day off for recovory. but when im there i usualy do the following
Bench: 20 sets all to falior, mixture of low reps and high reps
Invert bench: 6 sets all to falior
Dips: 4 weighted to falior
1 body weight to falior
seated chest fly: 3 sets to falior
Incline Db press: 4 sets to falior
flat Db press: 4 sets to falior
Shoulder military press: 4 sets to falior
Biceps: 6 sets with dumbells, 3 sets with preacher
Triceps: 4 sets close grip bench press, 3 sets tricep push down
and then abs.

And i want to know if i am overtraining or not. I get my protien, and take my glutimine. But it seems recently my motivation has been gone. If anyone could give me some advice on what they think of my program please feel free and talk.

[LongIslandLax]

I personally think your doing way to much. I don't know all the facts but your only supposed to do 3 sets 6-8 reps. You are going more towards endurance than strength gains if thats what you want. Check bodybuilding.com in the teen section. They have some good articles. Heres an article about muscle fibers http://www.teenbodybuilding.com/shane6.htm. look at it.

[GBaschski]

TWENTY SETS OF BENCH PRESS?!?!? ARE YOU CRAZY?!

And its failure, not falior.

[slinkyspine]

ummm working out two day in arow is bad
i hvae a simalir program but only do it three times a week with at lest a days rest in between

[Trilax03]

yeah ur supposed to rest at least a day inbetween and 20 bench presses is crazy...slow down a bit and work ur way up

[DaMann]

were are your squats and deadlifts man? they are about the two best exercises there are. Squats can help increase your testosterone so can deadlifts because they are such a compound exercise, and if you wnat strenght try doing 5x5(5 sets of 5 reps) training, 8-10 reps is more for size. You should be getting 1 to 1.5 grams of protein per pound of body weight, and be eating 6-8 smaller meals a day.

As for overtraining you should take it slower and see how ur body is overtraining for me isnt neccesarily overtraining for you so just try and see what works best

good luck

yes a day rest per body part is very important and dont skip on the legs they can help tremendiously with your upper body gains, dont do hundreds of crunches do weighted ab work, you need to rest because while you are working out you are microtearing your muscles and a MUCH MUCH BETTER site is DISCUSSBODYBUILDING.com

[Spoon's]

ok here is exactly what i do, every wednesday and saturday i do my workouts. and here is what i do

Bench: 17 reps 135
12/13 reps 155
8/10 reps 165
Max 215
try for 220
3/4 reps 185
2/3 reps 190
2/3 reps 185
2/3 reps 185
3/4 reps 175
2/3 reps 175
2/3 reps 175
4/5 reps 165
4/5 reps 165
4/5 reps 165
5/7 reps 155
5/7 reps 155
5/7 reps 155
7/10 reps 135
7/10 reps 135
7/10 reps 135

Invert bench: 4/5 reps 135
4/5 reps 135
8/10 reps 115
8/10 reps 115
12/14 reps 95
12/14 reps 95

Dips: 40lb db 4 sets 7/10 reps
body weight 1 set, 20-25 reps

seated chest fly, 8/10 reps 190 3 sets

Db invert press: 45's 6/10 reps 2 sets, 30 seconds apart. drop weight to 40's 6/10 reps 2 sets, 30 seconds apart
Db flat press: same as above

Thats just my chest rutine and i do that every wednesday and saturday. i get about 200 Grams of protien per day along with about 5 grams of glutimine.

As far as my abs go here's what i do....
One continuouse set,
100lbs 40 reps, drop weight 15 very slow controlled reps, 20 realy fast explosive reps, 40 crunches, 30 leg lifts, 30 crunches, 10 one leg lifted, 10 other leg lifted, 30 crunches, 20 leg lifts.
I do all that without any break or rest inbetween. and i do that every wednesday friday and saturday.

[LiveforLax10]

ummm working out two day in arow is bad
i hvae a simalir program but only do it three times a week with at lest a days rest in between

This is not true as long as u work on different muscles each day. I dont exactly think you are over-doing it, but I would suggest not going until failure. You should do a set weight that you can do for 10-12 reps for 3 sets, going up weight each set. If you wanted to go until failure for benching, you could do whats called "heavy days". Do one day a week where you max out. Use heavy weight that you can only put up like 4 or 5 times. This builds muscle mass.

[MangOPimP]

Well, four hours of weight training would be considered way too much by any self-respecting trainer. Your motivation is probably gone because that is too long to spend in there and you arent recieving much results. Two hours is typically more than enough to get a good workout. You should really be seperating muscle areas for certain days. You dont need that much protein a day if you are only lifting 2 days a week. Id look into getting into a nice 4 or 5 day split instead of that program seeing as changes in workout schedules can also boost performance gains

[Spoon's]

well i have an extreamly bussy schedual, and i would work out differant muscle groups on differant days if i had the time, but i work there so i figure im going to be in there for 4 hours at a time might as well make the best of it.

[Diesel4958]

Wrong mentality more isn't always better. I'd wake up earlier, or go to the gym later, split it up, you are doing way too many sets to failure, and you seem to be overtraining yourself. Four hours is alot of time, I spend maximum an hour and a half in the gym four days a week. I would definately change your program immeadiately. DaMann is correct when saying YOU NEED SOME LEGS IN THAT PROGRAM!!!

[DaMann]

if you spend to much time in the gym your testosterone lvls drop so you cant get as good of a workout