Hey Friend,
How's it going? It's your muscle building coach Lee Hayward here and just the other day I received a message through the TFB Workout App from one of my followers, Ezekiel, and he was asking...
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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?
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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.
For example...
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 all the little cues
that you feel from your body.
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 don't be afraid to schedule in 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
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