Over working muscles

  • Thread starter retired_seth439
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retired_seth439

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okay so i have a routine where I workout monday wednesday and friday. i do all upper body during that time, but ussualy only one excersize per muscle. it takes me a good hour. i also do yardwork teusdays thursdays and saturdays (shoveling, carrying rocks and crap). ive noticed that im starting to go down in the amount of weight i can lift. anyways i was just curious if i might be overworking my muscles on my 'resting days'. please input
 
I would reduce the workout to 45minutes and make sure your eating a good amounts carbs from the little that you have said. :) Also you shouldn't work the same muscles more than 2 times a week if you lift heavy.
 
newf said:
Also you shouldn't work the same muscles more than 2 times a week if you lift heavy.
Click to expand...

What should i do instead of that? (I also read on a few websites that for beginners you should do all upper body 3 days a week spacing it out to every other day, is that wrong?)
 
seth439 said:
What should i do instead of that? (I also read on a few websites that for beginners you should do all upper body 3 days a week spacing it out to every other day, is that wrong?)
Click to expand...

Wrong in my world dude and most others. I must say that i'm refering to intense weight training but 3 times a week the "whole" upper body. Don't read that site anymore if i'm understanding you correctly lol

3 day routine.

1. Chest/Triceps
2. Back/Biceps/abs
3. Legs/Shoulders (If you don't want to do legs (you should) throw in another bench the king of upper body excercises.)

Considering you work relatively hard at your job 3 days a week in plenty.

You can build good size with 3 to 4 workouts a week. Don't think volume is key either i only workout 30 to 40 minutes and do about 12sets (heavy) and i'm smoked.
 
what kind of excersize does shoulders? i only know of upright row (if thats correct)
 
heym thanks for the website, its way helpful. So, if i follow that workout schedule i should still be increasing in muscle mass right? it just feels weird that i only have to workout an individual one, maybe two times a week...
 
If you want to train more that's fine its up to you but that is enough.

Here's a really good free course. I use a lot of it but i tend to do 6's and 8's.



But considering you tried now i believe 3days a week is plenty. Start eating more whole food thou. Whole wheat bread, pasta, cereal do get more energy. Eat fruits for a quick boost of energy.
 
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