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Will this routine overtrain me? - May 20 2008 20:18:08
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Redgav
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Hi folks, just signed up as a member. Can you please provide some advice as to my routine?
I'm currently training as below and have done so for about two years.
Sunday - Chest and Arms
Tuesday - Legs
Thursday - Back and shoulders.
I've been asked to restart karate to help teach due to numbers in the class and need to know if I will be overtraining. Karate will be Tuesday and Friday, so I was planning to drop the legs workout as they will get a good enough workout at karate.
But will the new schedule/routine below lead to overtraining and hamper my gains?
Sunday - Chest and arms
Monday rest
Tuesday - karate
Wednesday rest
Thursday - back and shoulders
Friday karate
Saturday rest.
I appreciate any tips and advice you can give. Many thanks.
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RE: Will this routine overtrain me? - May 20 2008 20:24:02
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dirtyvest
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not much info to really give an answer on but essentially no you should be fine - overtraining is more about inadequate rest and eating rather than training too much (if that makes sense)
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RE: Will this routine overtrain me? - May 20 2008 20:27:50
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Redgav
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Thanks for swift reply! What other info do you need to provide a more informed opinion? I'm still new to all this really so don't want to post too much 'useless' info!
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RE: Will this routine overtrain me? - May 20 2008 20:52:07
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drewsky
Posts: 2797
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
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As DV states there's too little info.
We need to know movements you;re going to use and the volume (sets x reps)
By the way DO train your legs, OK if the amount of training you're doing is a problem then rejig what days you do them on and stick with the compound lifts (squats, lunges and deadlifts) and don't waste your energy on leg extensions etc
I train martial artists, I always give them leg work in some form.
I am a martial artist (albeit of limited ability) and I train my legs almost every day.
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Registered Nutritionist & Certified Strength and Conditioning Coach with:
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RE: Will this routine overtrain me? - May 20 2008 21:04:14
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Redgav
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Thanks Drewsky. My weights routine is as below;
Sunday -
dumbell press 3 sets x 8-10 reps
incline dumbell press 3 x 8-10
flys 3 x 8-10
preacher curls 3 x 8-10
tricep pushdowns 3 x 8-10
Tuesday will be karate, the usual katas etc
Thursday-
Deadlift 3 x 8-10
Dumbell shrugs 3 x 8-10
military press 3 x 8-10
lateral raises 3 x 8-10
shoulder width lat pulldowns 3 x 8-10
Friday will be karate, sparring
All the above sets are the heavy sets, aiming at 10 reps but sometimes giving out at only 6! Warm up sets before these ones of course.
As a martial artist yourself, I would really appreciate your advice. I note your comments about legs and have until the last couple of weeks being doing this on a tuesday, comprising of squats, calf raises, leg extensions and curls, all 3 sets of about 8-10.
How do I need to 'tweak' this to keep building muscle? At present I am 5 foot 9 inches, 11 stone with body fat of between 14-16% depending on how much I've scoffed then day before!
Thanks again.
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RE: Will this routine overtrain me? - May 20 2008 21:07:48
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drewsky
Posts: 2797
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From: Healthy Action Nutriton Consultancy
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What are your goals? Putting on mass alone or getting stronger and faster as well as bigger, or is it purely performance.
I'm not a big fan of that training routine above.
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Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
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RE: Will this routine overtrain me? - May 20 2008 21:11:49
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Redgav
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I want to get stronger and bigger but not huge like some guys manage! Mass isn't a real goal. I want it to be 'proper' strength, but obviously looking good is a great side effect too.
Despite doing it for a couple of years I have no real knowledge, so let me know what you consider to be wrong with the routine as it stands.
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RE: Will this routine overtrain me? - May 20 2008 22:06:43
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drewsky
Posts: 2797
Joined: Nov. 2 2005
From: Healthy Action Nutriton Consultancy
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There's just too many isolation movements in there. I would say that with the increased training load you would be best served concentrating on the basics and also doing some unilateral legs training. I'm not going to design a whole routine with progressions etc for you as it wouldn't be fair to my paying clients but I'll put some ideas below.
Also, you want to think of movements as opposed to body parts because you want your body working as a unit.
Mon (1)
Wide grip pull up
barbell overhead press
close grip pulldowns
alternate dumbbell overhead press
Wed
Olympic lift
Squats
Lunges
Calves
Fri
DB bench press
DB row
Close grip bench press
pull to neck
Monday 2
Olympic lift
Deadlift
Split squats
Calves
Wed
Start from beginning (monday 1)....
This is basic strength and lean mass gaining routine with a nod to a performance based program. Lots of useful movements for a martial artist. You'd include abdominal work as needed remembering that rotation power and control is very useful.
If you train intensely and support it with good diet you can increase your weight vest easily on this program.
Hope that helps.
< Message edited by drewsky -- May 21 2008 1:57:54 >
_____________________________
Drew Price BSc MASc
Registered Nutritionist & Certified Strength and Conditioning Coach with:
My Blog
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RE: Will this routine overtrain me? - May 21 2008 9:56:54
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Redgav
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Thanks for that Drewsky. I appreciate your comment regarding your paying clients, I was only after some pointers, as I don't train at a gym and have no one else to turn to... boo hoo!
I will give that a go and see how I get on. My only concern is that if I squeeze in two karate sessions a week I may overtrain. Will the weekend off be sufficient? Last question I promise!!
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IMPROVISE, ADAPT, OVERCOME
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RE: Will this routine overtrain me? - May 21 2008 10:03:04
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nottm89
Posts: 102
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quote:
ORIGINAL: Redgav
Thanks for that Drewsky. I appreciate your comment regarding your paying clients, I was only after some pointers, as I don't train at a gym and have no one else to turn to... boo hoo!
I will give that a go and see how I get on. My only concern is that if I squeeze in two karate sessions a week I may overtrain. Will the weekend off be sufficient? Last question I promise!!
yeah two days off will give you plenty of time to recover, providing you dont go out on the lash, get your 8 hours in and eat plenty of good quality food!
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