I have never lifted weights in my life for any extended period of time. So I got serious about about 2 months ago, going 6 days a week for 3-4 hrs a day. I’m very impressed with my progress so far. My question is: Do u think I am working out too much for my body to recover fully? I alternate through 4 diff. exercise routines working separate muscle groups everyday, with Abs every other day. Lately however I have been going to the gym 4 days a week cause I got burntout. I also have added Protein shakes, creatine and N02 to my diet. Any recommendations on how many days a week and how long each session should be would be greatly appreciated.
[quote]romanjr wrote:
I have never lifted weights in my life for any extended period of time. So I got serious about about 2 months ago, going 6 days a week for 3-4 hrs a day. I’m very impressed with my progress so far. My question is: Do u think I am working out too much for my body to recover fully? I alternate through 4 diff. exercise routines working separate muscle groups everyday, with Abs every other day. Lately however I have been going to the gym 4 days a week cause I got burntout. I also have added Protein shakes, creatine and N02 to my diet. Any recommendations on how many days a week and how long each session should be would be greatly appreciated. [/quote]
3-4 hours a day, 6 days a week is definitley way to much…1-2 hours a day, 4-5 days a week lifting weights is enough…and if you wanna go a little extra for cardio than thats fine…but doing what you did, will absolutely burn you out…try going Monday-Tuesday, off Wednesday, lift Thursday Friday, and off on the weekend… if you want to go on the weekend to do some extra curls or cardio and waht not, go for it…but id keep those days for recovery…keep up the good work bro, and make your sessions intense, and get the job done, no bullshitting in the gym…
Something like this has given me some of my best results:
Monday: (superset A & B)(5x6 w/85%)
A. dumbbell twisting bench press
B. dumbbell twisting row
Wednesday: (same as above)
A. Front squat (shoulder width stance)
B. Deadlift (shoulder width stance)
Friday: (Same as above)
A. Hanging leg raise (weighted)
follow 3 weeks, 4th week back off.
You can keep the same 5x6 or switch it up each week (3x10, 8x4, 10x3, 4x8…etc)
Then next month something like this:
Monday: (Same as above)
A. Dip
B. Chin or pull-up (or couple of each)
Wednesday: (Same)
A. Back squat (shoulder width stance)
B. Deadlift (wide stance)
Friday: (Same)
A. Hanging sit-up (GI Jane style)
Then next month, snatch monday, clean & jerk thursday.
Next month Try overhead press w/ barbell pull up monday. Wednesday you could try farmers walks or sled pulls.
Friday maybe some isolation work on weak spots or lagging spots or maybe just some dumbbell oblique side pulls (suitcase style).
Save the crazy shit for when you been lifting 3+ years and bench 1 1/2 body weight, squat and dead 2x bodyweight weight. And most importantly you have overtime built up you work capasity to that lever.
Rome wasn't built in a day,
Iron Life
I smell a troll. Mentioning overtraining 4hrs a day 6 days a week along with taking NO2?
fishy
[quote]slickid wrote:
I smell a troll. Mentioning overtraining 4hrs a day 6 days a week along with taking NO2?
fishy[/quote]
This question has got to be a joke…he might as well have said " I like to drink Clorox bleach with my Post-Workout Shake, do you think it will have any negative effects?"
Do you stop halfway through your workouts to eat? You should. Remember beer is an excellent eloctrolite replacement beverage.
Also, remember to take a protein shake halfway through your sleep-cycle. I always set my alarm for 3:45AM, and I’ve moved my bed into the kitchen, next to the fridge.
The troll sniffing ability around here is astonishing.
I think this clown is a troll also.
Try SDI-labs.com for some quality stuff. I hear their D-bol with the cow on the bottle will get you swole beyond belief. Just keep up your current routine while on it.
Seriously brother, how can you train hard for 3-4 hours a day 6 days a week? You seem to have the stamina of the incredible hulk. The cartoon one.
Either that, or your workouts are about as intense as a deadly serious Richard Simmons video.
Come on man…
You would need to work up to doing these extended workouts. Then keep an eye out for signs of overtraining and adjust acordingly.
Personally I dont want to spend all my time at the gym and it may even be counter productive.
[quote]romanjr wrote:
I have never lifted weights in my life for any extended period of time. So I got serious about about 2 months ago, going 6 days a week for 3-4 hrs a day. I’m very impressed with my progress so far. My question is: Do u think I am working out too much for my body to recover fully? I alternate through 4 diff. exercise routines working separate muscle groups everyday, with Abs every other day. Lately however I have been going to the gym 4 days a week cause I got burntout. I also have added Protein shakes, creatine and N02 to my diet. Any recommendations on how many days a week and how long each session should be would be greatly appreciated. [/quote]
You gotta go every day man, you are undertraining.
Extra servings of NO2 as well, probably 6-7 a day.
Ok, enough of the sarcasm. I failed to mention that I am stuck in Kuwait with nothing else to do in my free time, also I am not b-shitting around the gym.
Damn you guys are assholes. I referred jr to this site because I told him he was doing way too much. However, the resident best physique (by today’s cinematic standards, unfortunately) is a FFB and this is his program. So everyone who wants to look like him asks “What do you do?” and the above answer is what they get. Either way, I’m trying to get him to do Waterbury’s TBT with me.
Bitches.