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Over Training is when the volume and intensity of a workout routine exceeds the individual’s recovery capacity. When this happens the individual will cease making progress in the gym, and may actually start to lose strength and back track.
Just the other day I received a message through the TFB Workout App from one of my followers, “Ezekiel”, and he was asking…
Hi Lee, I’ve been following your workout videos on YouTube and my current routine consists of: Monday – Chest, Shoulders, and Biceps. Tuesday – Back and Triceps. Wednesday – Legs. Thursday – Chest, Shoulders, and Biceps. Friday – Back and Triceps. Saturday – Legs. Sunday – Rest Day. Am I over training with this routine?
Unfortunately, there is no universal guideline for “Over Training” because we all have different fitness levels, different work capacities, and other factors that can affect your rest and recovery.
Someone who works a physically demanding job will generally not be able to handle the same volume of weight training as someone who works a desk job.
A new parent who is constantly being waken throughout the night by a crying baby will not get as much rest and recovery as someone who can sleep soundly throughout the night.
Or if you are under a lot of stress at work, school, or family situations then this will have a negative impact on your recovery from your workouts.
Now in Ezekiel’s case, the workout split that he is following is a good one because he’s training all major muscle groups in balance and proportion.
But weight training 6 days a week maybe a bit much, depending on your recovery levels. In my own training I personally find that I make my best gains when I lift weights every other day (i.e. workout one day and then take the next day off).
Or at most workout 2 days on and then take 1 day off. Scheduling in off days between workouts will allow your body time to fully rest and recover so that you can train harder during your workout days and thus make better progress in the gym.
In order to find out if you are Over Training or not, I suggest that you monitor your progress and pay attention to the little cues that you feel from your body.
Ideally you should be getting stronger on a regular basis with your workouts, now it doesn’t have to be huge gains, but you should see some form of measurable progress every week or two, such as getting an extra rep per set, adding another 5 pounds to your big compound lifts, or just being able to complete your workout routine feeling stronger and energetic, rather than feeling exhausted and drained. If you are making progress like that, then it’s unlikely that you are over training.
However, if you are not making strength gains, or worse you even start losing strength (meaning you can’t lift as much or get as many reps as you used to). Or you are constantly feeling tired, sore, and exhausted from your workouts. Then these are signs that you maybe over training and need to give your body more rest time between workouts.
Bottom line, if you are in doubt and feel like you’re not getting enough recovery, then schedule more rest days into your workout routine.
During these rest days you can still keep active by doing low intensity activities such as going for a walk, stretching, etc. But don’t push it hard with high intensity weight training or high intensity cardio.
If you’d like me to personally help coach you with your workouts and follow along with your progress to ensure that you’re on the right track to reaching your fitness goals, then I encourage you to join the Total Fitness Bodybuilding “Inner Circle” Coaching Club at: http://www.totalfitnessbodybuilding.com
As a member of the “Inner Circle” you’ll get access to Brand New Workouts every single month that cycle through various levels of training volume, intensity, and frequency to help keep you on the edge for maximum muscle growth. This takes the confusion and guess work out of selecting new training programs to follow because each month you’ll get a new program that is specifically designed to build on the progress that you made from the previous months program. This allows you to make steady gains in muscle and strength month after month.
If you would like more information about the Total Fitness Bodybuilding “Inner Circle” Coaching Club and try it out for yourself, risk free, just click on the link below…
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On Saturday 18th and Sunday 19th October, the Galatsi Olympic Hall in Athens (Greece) will host the 2nd. edition of the IFBB Diamond Cup Athens, following the success of 1st. edition in 2016.
The event, is open for all IFBB-affiliated National Federations from all over the world and will be Elite Pro Qualifier for athletes in Bodybuilding, Classic Bodybuilding, Men´s Physique, Bikini, Bodyfitness, Wellness and Women´s Physique.
Beside, the event is as well Elite Ranking Qualifier (only Bodybuilding, Classic Bodybuilding, Men´s Physique, Bikini, Bodyfitness) with points in Men´s disciplines for 2018 Elite Ranking.
More information and Inspection Report:https://www.ifbb.com/wp-content/uploads/2017/09/IR-ATHENS-2017-final.pdf
The message is different, than what we focus on in S-curve world.
But it’s the focus on getting the young persons mindset ready @ important.
Which I shared and said a few days ago…
Because whatever you do. They will do too.
So if you start living S-curvishly. Then they will too. And it will carry on with them, as they progress into their adult years.
And if you don’t have kids (Like me… I still like to give them back to their parents. Ha). Then think about all the young people around you. Who probably look up to you in some way. Even if you don’t realise it.
Because if you’re teaching them awesome stuff at an early age. And then grow up to learn that it was all awesome stuff.
Then they’ll love and respect you forever (Think about the folks that you still look up to now…).
And if you do have kids and have started to live S-curvishly early (‘Start’ closer to 18 years old… As it’s more difficult to reverse ageing and looking like s*** after that).
Because then… You’ll look more like a brother/sister to them. Than a mother/father.
Which is also one of the things that I mentioned in > ‘should we mission statement’.
One blueprint tip for each of the 4 parts of the S-curve experience (As listed on > Morebuzz)
> Become S-curvish
‘Getting specific’ is the best way to start helping you. Which is what I’m doing with the lady from question #2 in yesterday’s newsletter). And she’s only 18. So her future is S-curvishly bright for sure.
So reply to this email @ the following questions…
2) Your age/weight/height (To tailor your nutrition plan).
3) The foods you can’t eat or don’t like… Also, the foods that you actually eat on a weekly basis.
4) If you’ll be working out at home or the gym…
5) Your ‘work life’ schedule.
6) If you’re a beginner, intermediate or advanced trainee with weight training….
7) The main problem areas that you want to fix on your body.
8) A day one selfie/belfie if possible.
9) Have you experienced any pain or injury that still affects you today?
10) The time you’ll workout + Current home equipment
> For OOTD/OOTN/Bikini-curvish attire
– Oldie butt goldie (Pun intended)… Wear brighter colors once you’re at least 60-70% S-curvish. Most of the styles that are worn can be seen via the Pinterest feed on More buzz. Fashion is a huge topic. So I’ll stop there.
> Improved daily lifestyle
‘Coming up for air’… Just choose a spot that allows your brain to relax and ‘think’. You can see my fave spots in the shenanigans album on the FB profile below.
> Travel-curvish 2.0 trips
Tell me your home location… And I’ll give you a destination bucket list.
You’ll stick that up… Somewhere that you’ll see it daily @ habit building shenanigan stolen from the S-curve formulas meal structure :D.
Small changes in the Inspection Report, about coming next IFBB Ben Weider Legacy Cup can be checked in the next link:
FB Video Course