Been training hard for the last 4 months.. minimal gains.

E

euro_andrew

0
Hi guys,

Im new to this forum, but I am currently joining the Royal marine commandos in the UK and I am training
for my recruit training and final physical test. I have been training for over 4 months now non stop pretty
much 5-6 days a week.

for my test I have to be able to complete:

3mile run in under 22mins (I should pass easy even though just had shin splints)
50pushups (current PB 40 pushups)
80 situps (current PB 71)
6-10 pullups (pb 2 weeks ago 7 pullups)

The problem I am having is that I get really good gains then after a couple days I feel like my muscles have
gone down and they are not improving for the amount of work I have put in. Also my pullups are all over the place.
some days I can power through 6-7 pullups and others I can only pump out 3-4.

I am getting protien after every workout so that is not the problem. I usually spend about 2 hours a day working out
with 1/2hour to hour cardio.

Each workout I do,

cadio:
used to run 3-4 miles every day, but have now got shin splints which im recoverign from.
every day 20-30mins on cross trainer and 20 mins on bike before weights then 20 mins after weights
and 5-10 laps of the pool.

then weights (3 sets of 10):

bench press, shoulder press with free weights, tricep work, bicep work, 3x 3-4 pullups, 4x 10-15 pressups,
3x20 situps, pulldown bar work, and a few other excersizes I dont actually know what the names are.

But I do alot of work so I should be getting massive gains!

At the end I feel like im going to faint and my body is starving so I drink a protein drink and eat as soon as possible.

Any advice would be good.


- Andy
 
You shouldn't be exercising the same muscles two days in a row. Let your muscles rest, that is when they get stronger.

Good luck,
Eraser
 
classic overtraining i think. First you get gains, but then you're muscles become overly fatigued and doesnt have time to heal between workouts and you're gains stop.
 
Cool ok Ill have to make a real change to my fitness shedual.

the problem is when I split it up a bit I feel like im not working hard enough.

hmm anyone know a good routine for me to follow?
 
Doing the same routine, 5-6 days a week is an example of massive over training. The same muscles shouldn't be used more than 1-3 times per week. When you workout, your muscles have little tears to promote growth. If you keep tearing and tearing without giving them time to rapair themselves, you are really hurting your self and your gains.

Working out 5-6 times a week is fine, but you need to not do the same workout every day. Also, you should change up your routine every 4-6 weeks because your body will eventually adapt to it.

Good luck.
 
what if I was to do the complete workout im doing now. then have a rest day off upper body work with just some pushups and cardio. then continue the next day? would that be ok?

- Andrew
 
fast endurance runner, like slow pace long runs? like marathons? or do you mean fast runs, like 100-200 meter sprints? if so, do pylos! Power cleans, powers natches, high pulls. etc. google them
 
I need to be able to do fast pace long distances upto 10miles and more.. and like 3-6miles good pace. 3 milers under 20 mins and enough endurance to be able to sprint alot without getting tired and also have some agility.
is that possible?
 
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Don't run the same distances every day. Try changing it up. That will reduce the long term stress on your joints and connective tissue, which might be responcible for your shin splints.

And don't spend more than about 1 hour per day working out. Again long term you just can't keep up that pace without over taining and having lower gains or even losses. I would recommend something like:
Day 1: 20 minutes of HIIT, or 2 mile run
Day 2: full body weights: squat,deadlift,bench press, pull up/bent row, military press, 3x10-12
Day 3: 20 minutes of HIIT, or 2 mile run
Day 4: full body weights
Day 5: 6 mile run
Day 6: full body weights
Day 7: rest
 
What is HIIT?

I cant do that much running at the moment cause of my shins.

can I do HIIT in a spinning class? (cycling interval training)
or on a machine at the gym?
 
High Intensity Interval Training can be done in many ways, running is just one of the more popular, and some may argue effective ways.

You could try it on a crosstrainer or a bike if thats easier for you.
 
Cool.. ive been doing 30 mins of cross training a day and my heart rate is like 175-180+bpm throughout the whole workout. So by the end im almost dying lol..

love it.
 
also, weights before cardio exercise, always.

its likely your diet that's leading to your inconsistency in the gym. If you don't eat right 7 days a week, you can't train effectively 7 days a week...not that you should...but the point is if you're not giving your body the fuel it needs for a good workout, you don't have a good workout. its that simple.

you can't drive a car 1,000 miles on a gallon of gas...you can't push your body to do more work if you don't give it the fuel needed to finish that work.

also make sure you're getting 8 hours of deep sleep every night.
 
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