Overtraining

Cunt_Robber · 2016-10-12T02:51:54+00:00

It sounds like you are new to weightlifting. I recommend you check out Stronglifts 5x5. This will save you time (you shouldn't be in the gym more than 30mins per workout session as a beginner--a beginner is considered the first 6-9 months of lifting). I've read up on other beginner workouts on the internet but personally after discovering 5x5 I haven't gone back, and I've recommended it to everyone interested in starting to lift. 5x5 also has an app where you can track your progress and it tells you how much to increase the weight by each session.

Of course, diet and sleep are as important as the time you put in at the gym. Depending on your weight gain/loss goals, you can do cardio on your rest days sure. Self-awareness is key tho, and start paying special attention to your level of fatigue. If you're fatigued after a couple days of regular exercise take a rest day. See if your energy levels return.

I do think it's wise to start out small and go up in intensity as you go. Going all out from the beginning can lead to higher risk of injury , as well as time wasting. If you just started lifting, ease your body into it and into the diet you need to meet your fitness goals. Have patience and give it a good month or two before expecting noticeable results.

kranos33 · 2016-10-12T04:46:47+00:00

That's sounds a bit too much and you are not giving time your body to rest, recoup and grow. When bulking up, I used to go 4 times a week (1hr sessions), and 3 when cutting or maintaining. I don't do any cardio (not necessary), but I play soccer twice a week, so that counts as cardio.

Don't train more than one hour at a time, but make sure the intensity during that hour is high. Also, after 4 weeks of continuous training, take a week off to recoup. Trust me, you will actually gain more during that week off.

Also, Stronglifts 5x5 is a terrible program. It is ok for a month of two to learn the basics and get some core strength but is very unbalanced in the long term. There is a good reason almost every intermediate/advanced lifter does a bro-split.

BrodinsOats · 2016-10-12T22:00:02+00:00

Once your performance starts to actually degrade, that is over reaching. If you're intermediate or advanced, this is might be desired. You'll do a deload at this point, and then come out stronger.

Over training is when you continue through the over reaching, and your performance continues to degrade.

Over-reach followed by recovery is good. But over training and not allowing for recovery will have negative impact.

AlfredApple · 2016-10-12T01:41:47+00:00

3 times a week. ~1.5hrs per session. Cardio on your rest day.

Read Starting Strength by Rippetoe and 4-Hour Body by Ferris.

Title	Overtraining
Author	[deleted]
Upvotes	2
Comments	6
Date	October 12, 2016 1:33 AM UTC (9 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/571nui/overtraining/
Archive Link	https://theredarchive.com/r/askTRP/overtraining.75905 https://theredarchive.com/post/75905

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