Pumping Iron Too Much...

E

EpheMeroN

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I know when you want to build nice, sculpted physical attributes you must push and push physically.

On the other hand, what's too much? Can pushing yourself too hard be damaging instead of rewarding?

Earlier today I did a normal 30-min upper body routine. I was completely drained as usual when I completed but ...when I came inside I noticed a vein I've never seen before on the side of my forehead. I was curious to know if anyone else has had this happen after a hard workout?

I'm just a little concerned and would like some feedback. Thanks.
 
well, the big thing is, dont lift with the same muscle groups too often...but you need to lift with intensity. pushing yourself to the limit is a good thing. just get adequate rest, and if your body feels like you havent rested enough, take another day off.

bear in mind: high intensity training techniques such as negatives and burnout sets should not be done every workout...these are really good ways to push yourself, but done too often can cause injury.

everyone is different: listen to your body, and watch for signs of overtraining: high resting heart rate, overall feeling of weakness, etc...
 
what i do is go for 8 weeks with one rep/set scheme and work my way up to max weight, then take a long weekend off, drop the weights and work back up with a different set/rep scheme and some changes in the exercises.

keep things fresh and i've been training injury free for 11 years now
 
I have had the over-resting heart rate for a while now. This means I'm over-training?

Here's my routine in a nutshell:
Day 1) Treadmill = 30 Min, Abs = 10 Min
Day 2) Upper Body Weight Training = 30 Min, Abs = 10 Min
Day 3) Abs = 10 Min (somewhat of a rest day)

I do wake up tired the days after I use weights. Maybe I'm not eating well enough.
 
te over resting heart rate is not a definitive way to tell if you are overtraining, but its a sign...if you feel tired during your workouts and feel like you are getting weaker, you are probably overtraining.
 
Isn't it natural to get weaker after a hard upper body routine?

I mean your muscles only get weaker after each set unless you're taking off weight as you go along to get a more cardio benefit.
 
He means weaker after a few days and trying the same weight again, not as in right after the workout.
 
Ah okay. I understand now lol.

I tend to be able to add 5 pounds to 10 pounds to the bar every month or so sometimes 2 months depending.

I started from nothing so it's taking me a while to get to the benching weight I'd like to have.

I recently read in a past issue of Muscle & Fitness that when you want to get stronger (and lift more) you need to do 1 rep/sets and rest 90 sec between each set as you lift the heavy amounts of weight.

Do any of you practice this in your real lives? I'd love to hear some results.
 
I recently read in a past issue of Muscle & Fitness that when you want to get stronger (and lift more) you need to do 1 rep/sets and rest 90 sec between each set as you lift the heavy amounts of weight.
Click to expand...

i call it a cluster set...i have heard that they are very effective for strength building, but i didnt do them long enough to see if they are effective or not...i had heard to do a 30 second rest period.

now for bench, they should help build strength. however, they porbably arent the most efficient way to build mass. and i wouldnt recoomend doing them every workout, as they are rough on the body. be advised that they are high risk for injury.
 
personally, i never go lower than 6 reps on a set.
 
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