Overtraining?
Question:
-Mon. Chest
-Wed. Back
-Friday .Shoulders legs Traps
-Sunday Biceps Triceps
My chest day is the day where I can never tell if I overtrained it. I did about 20 sets for my chest. Each set was in the 4 - 7 rep range for muscle gain (I lift as heavy as I can with proper form). Most of those sets were focused on my upper pecs because they are kind of lagging. About 10 sets to be exact.
The day after I worked out that bodypart (my chest) is really sore. I could move it but was really sore.
The day after that, the soreness is dramatically decreased, almost completely gone, but not quite. And on this day I will be working my back.
I follow a strict bulking diet and make sure I get all my vitamins and minerals.
Do you think i overtrained my chest with 20 sets ?
Answers:
20 sets seems like way to much, when playing football when doing one specific excercise it was only 4 sets of fairly heavy sets around 8-10 which seemed fine. If you are doing 20 sets you can probably go much heavier for only 4 sets. Also make sure you are working your other upper body muscles. You said you where working out for a year but have not seen results maybe you have plataeu'd with your current workout. Just as advice try to give your entire body equal amount of training, and keep in mind you have to give your body and muscles some time to repair and rebuild after working out.
So my advice lower your sets, go heavier, work all your other muscles, and try to keep your heartbeat up and dont be afraid to mix up your routine. And you will probably see a difference
No that's not overtraining, but you wouldn't want to do anymore. I try to just hit decline, flat, incline, and throw in some flies. So with that you should be doing 3 or 4 sets per exercise, and that would then equal 12 or 16 depending. And if you're lifting heavy for each set, then even that would be overtraining.
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