It is completely and totally possible that you are WAY OVER TRAINED!
Typical training routines do not call for going to failure, especially multiple times. If you do multiple sets, make sure that you are not going to failure. I used to do a warm up set with about 40% of my 1 Rep Max and then do the first set with about 70-80 percent of my 1 rep max for 8-10 reps. I would strip some off for the second set and then strip more weight off for the 3rd set.
Try cutting back the weight and just focus on performing clean and perfect reps.
I agree…it sounds like you are over trained and need a solid 10 days or so of rest. Then when you come back you may want to restructure your routine so you can avoid overtraining in the future.
For the HIT I like it when I reach a plateau but do not have the symptoms of overtraining. I like to work it in for about 3 times a week for a few selected exercises. here is a few examples of what I do.
For benchpress I like “strips”
I start off with a warmup…usually the bar for 10 reps, then I add a fairly light weight (for me 155lbs)for 10-15 reps, then a little more but still light (205lb)for me for another 10 reps. Keep in mind all reps are controlled and no jerking with a somewhat slow movement.
Then I will load up the bar with a bunch of smaller plates that I can press for6- 8 reps and reach failure. For me i will have the weights in this order on each side 45,25,10,25,10. I will press that for 6-8 reps (failure) then have my spotter “strip” off the 10,'s then w/o any rest (I will keep my hands on the bar to save time) I will press the remianing weight till failure…and so on until I get to the 45’s on each side and I press that till failure for my last set. I only do one set like this for chest. I also think these are great for lat pulldowns since most machines have easy pin/plate set up.
You can also do this for other exercises…or try a more simple form of HIT and do single drop set…where you pick a heavy weight you can do for 6-8 reps till failure then drop down w/o rest to a lighter weight.
If the gym is pretty empty and you have the Dumbbell rack to you self you can try “up and down the rack” I like these for shoulder presses or curls. Start down the light end with the 10lb DB’s and do 3 controlled reps, w/o rest move to the next weight up…again 3 controlled reps. Do this until you reach 1 rep failure (all w/o rest). Then still w/o rest go back down the rack but this time do every set until you reach failure. When you get to the lower weights it WILL start to burn…just keep going until you cannot go anymore.
You can also try negatives…I highly stress you need a really good/strong spotter or spotters for these. There are a few variations as well. One way is to put a weight on you can press 6 time till failure (sometimes I do reps where a pause on the transition stage) and when you reach failure then you do 2-3 more reps where your spotter does 100% of the positive part of the rep range and you lower the weight (negative) as slow as you can.
Another way is to start out with a weight more slightly more than your one rep max and do the same thing.
One last form of HIT is very simple…it is called the rest pause. Simply reach failure and hold the weight for a few moments to get a little rest and perform another rep or two, with a spot if needed.
These are all to be used sparingly and I like to pick a few and do them for 3 week cycles. I will say the ones that I saw the best results were the strips/dropsets. And the up and down the rack …but havent done them in a while since it is hard to get a rack to yourself.
You may want to read up on overtraing and CNS overtraining…it is good to educate yourself on this to keep making gains and avoid injuries
For you I would lift heavy, while doing all “big” exercises. Bench press, standing shoulder presses, rows, pull ups, dips, squats, Dead Lifts, power cleans
I would stay away from the HIT I mentioned in the post above…just make sure reps are controlled with perfect form and keep it heavy while working in a 6-8 rep range.
#1…NEVER look at what works well for other people…there are some people with great genetics and/or taking some form of steroids. Then there are a huge amount of people who don’t have any idea of how to train correctly.
I like to keep workouts to 45-60 minutes where I am going 12-15 sets total. Now if I am doing HIT the sets and time will decrease.
As for lifting till failure it is easy just stop 1-2 reps short of what you usually get for failure. Training till failure on every set is taxing on your CNS (Central Nervous System). I would pick a few exercises to train to failure and alternate them every couple of weeks. For example I have not trained squats to full failure yet…mostly b/c if I fail on a rep I will feel the pain…but I have been making great gains.
Here is something that may help. Lower the weight to something you can get roughly 10-12 reps. Do that weight 8 times, then the next week add 2.5’s and do that 8 times. Once you get to the point where it feels like the 8th rep is failure or close to quit adding weight. Then see if you can add 2.5’s everyother week. I did this for a little while and got solid results. All while making sure you are doing full complete perfect form controlled reps.
i’m gonna have to sit down today before my night class and modify my current setup.
Do you see a benefit in doing 8 reps or so? i was thinkin of rotating between a high rep and low rep range where i’ll shoot for near 15 reps on lighter weight on high day, and shoot for 6 with pretty heavy weight on the low rep day
I like the two different rep range days if you are training the same muscle group within 10 days. The light day gives your body a better chance to rebuild rather than blasting it with another heavy day.
Bics talked about some HIT variations. The main idea is to keep it to 1 set. You can extend the set by stripping, etc., but the main idea is to reach failure or even go beyond failure. (Good spotters needed!)
I like doing pre-exhaust, double pre-exhaust, post-exhaust, and negatives.
Example for biceps: Negative chin-ups and the barbell curl.
As far as doing less and being over trained? It is not the amount of times per week you workout that count compared to multiple sets of To Failure exercises. You are not training too much, just too much at once.
Drink a beer once or twice a week compared to drinking 2 cases all at one time.
Try the HIT routine, focusing on slow reps using perfect form. Concentrate on giving 100% effort for 1 perfect set. Workout 2-3 times per week and make every 3rd or 4th workout a NOT TO FAILURE workout.
If you need some more info or even want to borrow the HIT book let me know. I can toss it in the mail for you or something.
My g/f tells me I should weigh 5lbs. for every inch over 5ft. tall I am… I realize this is just an estimate, but come on 6’5" 175 ??? I would just look silly
ok sooo i want to first admit that I SKIMED through this thread so i may have looked over this. My question:
I have went through my first week of working out. I go 5days a week and plan on sticking to that. At the qym for roughly 1.5 to 2 hrs…but work in a group of 3 girls. I personally am there to shed a few lbs and tone EVERYTHING
We are on a great path but I am not I just am wondering if I should break up my days by legs, arms…I guess like some of you weight lifters mentioned.
this is our daily workout and I feel great afterward…
Start: ( as of this past week )
10 minutes warmup on the a cross-trainer
stretch
crunches
move on the weightlifting machines:
work arms
legs
butt
couple other ab machines
usually then go to the track and run ( total " running " laps for me is just under a mile ) -by next week i would like ot meet the mile mark with the running laps
or
back to the crosstrainer for a distance of a mile under the fat burn option
I am very new to working out—any suggestions remember I am NOT trying ot be a body builder just tone everything and shed some lbs
you might wanna try working out faster…get your lift/workout session done in 1 hour or so. then run if you’d like. you work faster, you work abit harder and will burn more calories.
well that makes sense…I was just giving a rough estimate in regards to the time we are there…typically I havent noticed being there over an 1.5 of actual working out…
but with the fact there are 3 of us that sometimes can take a little more time
BUT with your suggestion that does make sense to me.
Are there any real differences in running versus the cross trainer…I tend to break a sweat quicker running on the track but I like the cross trainer more…for the fact there is no real IMPACT on your joints Could or should I do something to up my workout on the cross trainer if so?? or istead of using the " fat burn " program should i use the " cardio " workout?
stairmaster, tone them legs and buttox. Do it right though, stand up straight and allow a full step motion. Don’t cheat and take weight off by holding yourself up on the hand rails and taking fast little steps. 15 minutes on there will have you walkin funny…
i hate the eliptical ( i feel like an idiot on it --that movement is in NO way natural )…which i believe is similar to the stairmaster but sort allows you to set the incline while your arms are restricted to the bars that DO NOT move…
the one i like moves like your are running and allows your hands to swing back and forth with the movable bars.