Overtraining symptoms

**ko_kidd** · 02-03-2005, 03:57 PM

How can you tell if you're overtraining if you keep moving up in weight and don't feel much soreness or fatigue?

I mean, some people are saying that my arm exercises are too much, and I'm doing like 14 sets with basically 3 warm-ups included.

How can you tell if you're still gaining strengh? Admittingly I don't think I've gained any arm size (I don't know if I've gained size in general--lost fat), but I don't see how that's just a problem of overtraining and not possibly eating enough protein (albeit I do try to eat the protein I need).

EDIT:

http://www.bodybuilding.com/fun/david53.htm

I have none of those problems, except now my back is about 5 on a scale of 1-10 (10 being the worst pain) and I couldn't bend very well yesterday. It started when I was warming up with DLs. (135lb warm-ups, I normally do 225, 275, higher)

But I have never been very fatigued even after doing higher and higher weights every workout--I always push myself hard.

**nemesisman** · 02-03-2005, 06:08 PM

definately too much on the arms. u dont need to blast ur arms like that. basically need 3 sets for tri's and 3 for bi's. other than that just take it slow and just keep ur intensity high for those sets. it depends on what ur trying to do. low sets and intensity for growth.

**ko_kidd** · 02-03-2005, 07:41 PM

So what about the author's on the site that believe you should blast your arms and that they recover quickly?

I'm just saying I work my Bi's and Tri's pretty hard on arm days, and do some bicep-involved stuff like DL and pullups on back day (normally before arm day). I'm just a little confused as to why this is too much for once a week, I keep hearing that honestly--I'm just curious if this has really worked for the users on the board.

(Like the 3-4 sets for biceps once a week)

**Big Ad** · 02-03-2005, 07:52 PM

Originally Posted by ko_kidd

How can you tell if you're overtraining if you keep moving up in weight and don't feel much soreness or fatigue?

I mean, some people are saying that my arm exercises are too much, and I'm doing like 14 sets with basically 3 warm-ups included.

How can you tell if you're still gaining strengh? Admittingly I don't think I've gained any arm size (I don't know if I've gained size in general--lost fat), but I don't see how that's just a problem of overtraining and not possibly eating enough protein (albeit I do try to eat the protein I need).

EDIT:

http://www.bodybuilding.com/fun/david53.htm

I have none of those problems, except now my back is about 5 on a scale of 1-10 (10 being the worst pain) and I couldn't bend very well yesterday. It started when I was warming up with DLs. (135lb warm-ups, I normally do 225, 275, higher)

But I have never been very fatigued even after doing higher and higher weights every workout--I always push myself hard.

Without knowing specifically what you do 14 sets does sound a little too much for say your biceps so if you keep it up you may end up overtrained, but it doesn't sound like you are overtraining at the moment. While you keep making strength gains (if thats what you want) i wouldn't worry too much about it, if you cease gaining or even start losing strength you would probably want to have a rest and maybe cut it back a bit.

We all have different recovery rates and if yours is a little quicker than others why not take advantage of it!

**Determ1ned** · 02-03-2005, 08:56 PM

This is a section of an article I found on here about over training. I to have been doing this. I kill my biceps with sets and have gained a good bit in 6 months but would probably be more if I done less.

The formula which has worked best for my clients, and myself for that matter, is to stay in the four to six sets range per bodypart, with six to eight reps each (with a few exceptions). For biceps, which is a relatively small muscle, four sets is enough, and after a proper warmup a good program could be two sets of straight barbell curls, one set of cable concentration curls and one set of seated hammer curls.

That's it! Use heavy weights, keep strict form and apply forced reps once in a while (but not always!) and you should feel pumped, a bit numb - and an urge to go for another few sets! DON'T!

That's exactly when you should stop and hit the showers instead! You've triggered growth, which was the goal, so conserve the energy you have left for bebuilding and GROWTH! Back is slightly different, as it consists of so many muscles, so six to eight sets is all right here. However, there are two bread-and-butter exercises you should ALWAYS include, namely two sets of deadlifts and two sets of one-arm dumbbell rows. Then vary with latpulls, shrugs, hyperextensions and various

As Ive heard several times on here.....LESS IS MORE IN BODY BUILDING!

**ko_kidd** · 02-03-2005, 09:22 PM

What if I started doing that right now?

How fast do you think I could see a difference. I admittingly may not be eating enough protein all the time, albeit I do try hard to--I just slack on the shakes a lot (I used to do it all the time).

**DiamondDelts** · 02-03-2005, 09:31 PM

I don't know I routinely do over 10-15 sets for my arms and they seem to be growing just fine. I believe it depends on the individual.

**Big Ad** · 02-03-2005, 09:40 PM

Originally Posted by DiamondDelts

I believe it depends on the individual.

Diamond Delts speaks the truth...

**$AJ** · 02-03-2005, 10:07 PM

tired all the time
lack of hunger
feeling burned out
lots of signs that may or may not be related to it.

how do you know strength - well, duh, did you go up +1 rep from last time or not.

**ko_kidd** · 02-03-2005, 10:32 PM

see that's what i'm saying--none of that stuff

I always either go up reps (to a max of 12, but rarely in arm exercises) or weight--like i'll go up 12 reps to hit a heavier weight (like 10lbs more for triceps--going down to like 8 reps or so)

**deserusan** · 02-03-2005, 11:18 PM

The number of sets or reps really depends on the individual. Anyways, a true sign of over training is lack of results. By results I mean increased development of the muscles. You need to ask yourself am I improving my physique or just going through the motions? Do you get sore at all? Are you failing to get that pumped up feeling? When was the last time you took a week off from training? If these questions are answered with a no then you need to reevaluate your training to fit you as an individual. I have found what works best in bodybuilding is learning as much as you can from others and apply it to yourself in a way that works for you.

**gymratluke** · 02-03-2005, 11:55 PM

I used to do 10-15 sets for arms and I always got a pump, but rarely got sore. Since I wasn't really growing I decided to change it up. The thing I did to change, was do less sets, more reps, faster pace. Made the arms hurt like never before.

**Determ1ned** · 02-04-2005, 06:42 AM

Im going to try and drop some sets for the next month or so and see how this helps. I have been seeing some decent gains but Im also a newbie to body building. Ive been at it hard for 6 months but here lately Ive been fatigued and getting some headaches. Both are symptoms of over training so Ive decided to cut back a little on the sets.

**$AJ** · 02-04-2005, 10:09 AM

Originally Posted by LT1PnyKlr

Im going to try and drop some sets for the next month or so and see how this helps. I have been seeing some decent gains but Im also a newbie to body building. Ive been at it hard for 6 months but here lately Ive been fatigued and getting some headaches. Both are symptoms of over training so Ive decided to cut back a little on the sets.

Make certain you're taking a break every 7-9weeks....

**gymratluke** · 02-04-2005, 12:30 PM

Agreed^^^ Maybe a week off or so.

**Determ1ned** · 02-07-2005, 06:29 AM

Originally Posted by $AJ

Make certain you're taking a break every 7-9weeks....

So, just take a week or so off every 2 months or so?

**Nainoa** · 02-07-2005, 07:43 AM

Originally Posted by LT1PnyKlr

So, just take a week or so off every 2 months or so?

Yeah that rest time is a key... I have pushed myself beyond the point of reason... Busting my ass too hard in the gym on a 4 day split, and taking martial arts on the off days... For a good long while my body could take it and adapt...

Then in the course of about two weeks, I starting falling to crap... Became very easy to get injured... Got sick as hell... Doc told me it was the early stages of OTS. Had to take two weeks off to let my body recover...

Symptoms I had:
-Bouts of insomnia
-Moments when eating made me feel gaggy... Then other moments when I was terribly hungry.
-Random minor joint inflamation
-Feeling constantly frustrated, and grumpy
-Getting really tired all of a sudden... Then take a nap, and feel great.
-Acne
-And as strange it might sound, I was incredibly horny all the time.

All this started piling up, getting worse and worse... Then one day I sprained my ankle, woke up the next day with swollen glands, and got this strange kind of sickness that just leveled me...

It was pretty much like my body just needed a break, and when I wouldn't give it to it... My body made me give it a break.

But up until that 2 week decline, I felt goddam invincible.
Now these days, I'm very good about reading my body, and giving it a rest week when I see the very first begining signs of when it needs it.

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