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question - May 1 2008 1:57:57
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guvnaz
Posts: 23
Joined: Apr. 22 2008
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ive been training hard 4 about 3 months none stop 5 - 6 days a week . 2 weeks ago i was feeling ill a litlle run down so i gave it a rest 4 a week i got back training last week after having the week off and i had aches and pains considerably more than b4 and i was still hitting the same weights. this week i trained on monday and tuesday i was feelin ill again this is unusual 4 me as i hardly ever get ill (sore throats colds) could this be due 2 me overdoing it ? and is it advisable 4 me 2 rest or train whilst im feeling like this?
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RE: question - May 1 2008 2:10:46
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beefycol
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quote:
ORIGINAL: guvnaz
ive been training hard 4 about 3 months none stop 5 - 6 days a week . 2 weeks ago i was feeling ill a litlle run down so i gave it a rest 4 a week i got back training last week after having the week off and i had aches and pains considerably more than b4 and i was still hitting the same weights. this week i trained on monday and tuesday i was feelin ill again this is unusual 4 me as i hardly ever get ill (sore throats colds) could this be due 2 me overdoing it ? and is it advisable 4 me 2 rest or train whilst im feeling like this?
you could be over training, look at newbie articles, post yuor diet and routine
i rest min of 2 days aweek, might be worth suppelmenting vit c, it helps me, in the winter months
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RE: question - May 1 2008 10:40:10
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guvnaz
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monday - back. (15mincardio)
tuesday -biceps -triceps (15mincardio)
wed_ chest( 15mincardio)
thursday- shoulders (15min cardio)
friday- legs and abs
my diet is normally the same 4 egg whites 2 slices wholemeal bread bowl ov porridge (breaskfast)
tuna sandwich banna few oranges 1 shake ov ON pro complex
then i train and take another sahke of on pro complex immedietly after my workout
i then have anothe meal something like tuna pasta or something else mixed with carbs and protein and a banana and oranges then when i get home i have a meal aboout 2 hours b4 i go bed maybe 2 chicken breasts and vegetables maybe jacket potatoe.
i started taking the disolvable vitiman c and multi vitamins tablets i ran out of them prior 2 getting ill im a bit cautious of taking the multi vitamins now because of what ive read and heard about them. i do however take a cod liver oil capsule everyday.
< Message edited by guvnaz -- May 1 2008 10:41:31 >
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RE: question - May 1 2008 16:01:33
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Lord Monkcheese
Posts: 4869
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From: daarn sarf
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To be honest, that routine is very poorly structured. In the first instance you're training the arms 3 days in a row (Mon, Tues, Weds) becuase the biceps and triceps are used in chest and back exercises. This means by Wednesday, your arms will most likely be too fatigued to get any real benefit from the back exercises.
A simple change would be:
Mon - Chest
Tues - Back
Weds - Shoulders
Thurs - Legs
Fri - Arms
The aches and pains may simply be DOMS from having a break from the weights for a week.
After 3 months of the same routine, I'd be inclined to change the routine around though, but I appreciate your enthusiasm and notion that training more must equal better gains. However, the best gains will come when your muscles are recovering from the previous training session. Insufficient rest will result in insufficient growth.
have a look in the Routines section for some new ideas:
http://www.muscletalk.co.uk/forumid_17/tt.htm
or in the Beginner's article:
http://www.muscletalk.co.uk/article-beginners-first-stop.aspx
There's some decent advice there.
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RE: question - May 1 2008 18:46:21
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guvnaz
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quote:
ORIGINAL: BLADE_79
Agreed ^^^. pick a 3-4 day routine from what Monkcheese put up. You do seem to be overdoing it IMO. Plus we havent seen what exercises you are currently doing.
Get a good structured routine incorperating the compounds and take it from there.
the thing is when i train i only train 4 an hour max somedays 45mins should i still cut out a day?
and what about my diet does that sound ok 2 u guys?
i will try moving my arm day 2 the end of the week i think this makes alot of sense and should have thought that myself.
what i normally do is
back.
3 sets x 10 reps barbell rows
machine row 3 sets x10 reps
dumbell rows 3 sets x 10
and pulldowns wide grip and close grip each 3 sets x10 reps
i also use a machine a bit like seated rows wide grip and close grip 3 sets x 10 reps
arms
dumbell curls 3 sets x10reps
rope pulldowns
barbell 21s
dumbell kickbacks
seated curls
and skullcrushers with z bar
chest
flat bench with bar
flat bench with dumbells
incline bench with dumbells
decline bench with dumbells
flat flys
incline flys
and pec machine
shoulders
dumbell shoulder press
dumbell raises
dumbell side raises
incline barbell raises
and shoulder push machine
legs
squats
and use the machines
all excersices are 3 sets x 10 reps
sometimes go heavier on last set and get 8 reps
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RE: question - May 1 2008 19:43:17
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Icemansoldier
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I recommend a 3 day split you can still work all parts of the body, its what i use and i think its really good, instead of going to the gym 5-6 times a week which i cant do.
TUES
BACK, BICEPS, TRAPS
THURS
LEGS, SHOULDERS
SAT
CHEST, TRICEPS
Theres my routine anyway, dont know if its any help.
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RE: question - May 1 2008 22:39:43
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guvnaz
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its not that i feel dead its just im flued up and i havent really been ill in a while and its stopping me from my routine which is pissing me off. ive stuck 2 that routine ive posted 4 about 3 months maybe u guys are right and its finally caught up with me i guess ill go back 2 3 or 4 days a week during the summer months and try and gain sum mass because training how i was hasnt really given me any significant gains aprt frm me toning up and losing my gut a lil thanx 4 all your help guys much appreciated. p.s do you think im doing the right thing as in giving the training a rest 4 a week as im not feeling 2 good?
< Message edited by guvnaz -- May 1 2008 22:51:24 >
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RE: question - May 2 2008 11:31:36
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Icemansoldier
Posts: 2202
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From: Northern Ireland, Londonderry
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quote:
ORIGINAL: guvnaz
its not that i feel dead its just im flued up and i havent really been ill in a while and its stopping me from my routine which is pissing me off. ive stuck 2 that routine ive posted 4 about 3 months maybe u guys are right and its finally caught up with me i guess ill go back 2 3 or 4 days a week during the summer months and try and gain sum mass because training how i was hasnt really given me any significant gains aprt frm me toning up and losing my gut a lil thanx 4 all your help guys much appreciated. p.s do you think im doing the right thing as in giving the training a rest 4 a week as im not feeling 2 good?
Yeah a week off training is needed around ever 12 weeks or so for most poeple to recover, note that you will come back a little weaker and that it will take 1-2 weeks to get back to lifting the weights/reps you where before you took the week off, but its worth it in the long run, you body needs rest and a week off with absolutely zero training is perfect.
< Message edited by Icemansoldier -- May 2 2008 11:32:26 >
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RE: question - May 2 2008 13:14:31
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guvnaz
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Joined: Apr. 22 2008
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ok thats good . as i am already starting 2 feel as though my arms are shrinking lol what about whey protein powders as i havent taken any this week because i thought whats the point if im not training?
i will get back into it hopefully 2morow and ill try and cut a few excersices out of my routine and concentrate more on my form ill keep u guys updated with my progress im thinking of going back 2 3 days training and 2 days cardio is that a good idea as the only fat i want 2 lose is from my belly?
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RE: question - May 2 2008 14:21:33
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Icemansoldier
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From: Northern Ireland, Londonderry
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quote:
ORIGINAL: guvnaz
ok thats good . as i am already starting 2 feel as though my arms are shrinking lol what about whey protein powders as i havent taken any this week because i thought whats the point if im not training?
i will get back into it hopefully 2morow and ill try and cut a few excersices out of my routine and concentrate more on my form ill keep u guys updated with my progress im thinking of going back 2 3 days training and 2 days cardio is that a good idea as the only fat i want 2 lose is from my belly?
Yeah you still need to get a g per bodyweight of protein every day whether your trainign or not, thats like saying theres no need for protein on non training days but there is casue your muscle grow at rest not at the gym.
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RE: question - May 2 2008 14:45:15
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guvnaz
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Joined: Apr. 22 2008
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well i havent taken any since monday i guess ill hit 2 shakes 2day thx.
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