overtraining

[specialk12]

I want to make sure I don't over train my muscles so that they don't grow. I workout 4 times a week. I am not a begninner cause I have been working out for a couple years, but this will be my first time really training hard. I have been workint out so far about 1 month hard. I have seen some changes, but would like to see more. I am afraid that I will overtrain my muscles if I worked out 4 times a week.

do you think working out each muscle area 3X a week will overtrain my muscles???

My current schedule is

Mon-Chest, shoulders, triceps
Tues-Back, biceps
Wed-rest
Thurs-legs
Frid-Chest, shoulders, triceps.
sat, sun-rest.

Since this is my current schedule, how often should I switch my routines??

Every 2 weeks??, Every month?? when????
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thanks

 

[jpfitness]

I just posted this on your other thread, but just to make sure that you read it I will put it up here as well...

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Quit doing spit routines. Go full body. Pick out about 4-5 exercises. Squats and/or lunges for your primary leg work, and other core compound moves. Do "isolation" work (like biceps/triceps exercises) only after your core exercises are complete. Do one set, then move to the next, but not rushing to "keep up your HR" or anything. (This isn't really a circuit). Just do them in sequence, dropping them out of the "circuit" as you hit your drop-offs instead of shooting for a concrete number of sets. You can't really overtrain using this method, which strength coach Bill Hartman refers to as "autoregulation".

For starters try setting your fatigue rate at 5-10%... Find your weight for your 100% effort 6RM, then reduce the weight to 5-10% less than your 6RM. Do as many sets of 6 reps as it takes till your form drops (positive failure of your primary movers). May be 2 sets, may be 20. This way you get just exactly what you need without over or under training.

Do the same routine in a 3-4 week cycle, then change. This method is actually quite efficient, and you will notice your numbers go up pretty quick.

 

[Exe]

HI, im this second finishing my primary workout, look at my plan for guidance and ideas.

http://training.fitness.com/showthread.php?threadid=1050

Working all muscles twice aweek is fine, if natural,, Only do legs say quads once a week, and calves same week on another day Both muscles count as 1 leg workout.

I do my chest heavily twice a week, mon and fri, and do it lightly on weds, asin tryin to get the cut down middle bigger and pecs spread further by doing wide grips and close grips on obviously lighter weight.