full body

[ksb24930]

I am a rower and not a beginning lifter (at least). But, I am struggling with time, and over-working.

here are my questions:
1. can I overwork my muscles? how?

2. Is there a way to gain lean muscle and strenghth by weight training 3-4 days per week? If so, what is an axample of a routine that covers the full body?

too much thanks

 

[newf]

Checkout Chad Waterburys articles on t-nation all his routines are all fullbody and usually 3x/week.

 

[evolution]

Well, are you in-season right now or no? If you are, when are your training sessions and to what intensity?