Overtraining

Is it really that easy to overtrain? Im not really making gains lifting 3x a week and wanna try 5x

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Sounds like you’re undertraining. I do 7 days a week, works for me. What’s your workouts like?

3x a week, full body?

It is almost impossible to overtrain. What is possible is injuring yourself with poor technique. If your form is good, and you recover decently well - possibly stretch and roll if you need - then you basically can't overtrain.

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i think so, its alphadestiny's beginner routine but modified because I dont have access to all the equipment

if you're not making any gains from 3x a week it's because of
>not eating enough
>not training hard enough
>not progressive overloading
>you don't have enough volume in your workouts

I only go 4x a week and every week one lift or another will get better

>7 days a week
and you're fine and don't really suffer doms?
then your workouts are shit and you don't train intensely
go harder in the gym and go less often and you'll get better results
only gym noobs go 7 days a week because they don't know any better

>>not training hard enough
Im always really tired after a workout but the next day im totally fine. How am I supposed to feel?

>I'm not making any progress with 3x a week
>better almost double my time in the gym so I can make even less progress

>almost impossible to overtrain
Trust this guy OP, he can probably deadlift a whole 315lbs.

doms and the sort don't measure how hard you've gone in the gym
it just measures how used to the movements your muscles are
your top set for every compound or non isolation exercise should be 6-8 reps where on the last rep you're fucking dying
since you're only 3x a week i suggest 8 exercises total as well

my 4x a week has a full body in it but here's the 3 non full body
whenever I say working sets it means whatever reps I'm doing i would struggle to get 1-2 more in

>chest & shoulders
bench (3 working sets of 5 reps)
dumbbell flyes superset with sven press (2 working sets of 10 reps for both)
shoulder press (3 working sets of 5)
reverse pec deck superset with lateral raises (2 working sets of 15 reps for both)
rear delt flyes (2 working sets of 10)
upright rows (2 working sets of 10)

>lower/legs
squat (3 working sets of 5)
rdl's (2 working sets of 10)
smith calf raises superset with seated (2 working sets of 15 reps for both)
weighted lunges (2 working sets for 10)
lying hammie curls superset with quad extensions (2 working sets of 12 reps for both)

>back and arms
deadlift (3 working sets for 5)
lat pulldown (2 working sets for 12)
tbar row (2 working sets for 8)
pendlay row (2 working sets for 10)
seated curls superset with overhead tricep press (2 working sets for 12 reps each)
shrugs (3 working sets for 8)
cable hammer curls superset with tricep pulldowns (2 working sets for 15 reps for both)

you clearly never lifted. You do just enough to grow to milk gains

No, you have to accumulate a lot of fatigue over time without sufficient rest. Almost nobody here actually lifts heavy enough often enough to actually be at risk, basically if youre just doing bodybuilding shit you will probably never overtrain because of how little cns fatigue there is

>your top set for every compound or non isolation exercise should be 6-8 reps
>lists all his compound sets as 5 reps
nigga what

the 5 reps is for strength and since you're a noobie/dyel I would advise against the 5 rep range
you'll hurt yourself
my program is a hybrid strength-hypertrophy anyway
only my compounds are like that for obv reasons

I can't tell if you're being ironic or if you are actually this dumb user

then you're not going to make it
post body

I'm not OP, but you are legitimately this dumb? I'm trying to help you user. 5 reps is literally *the* best recommended rep range for newbies. I am not hating on your routine, since I do something similar (ABxCD where A & B have compounds at 3x5 but C & D have compounds at reduced weight but 3x10. Isolations are 3x10-12 regardless) but I am just not sure why you are telling the OP that 5 reps is bad to start with.

What are your lifts? I don't know anybody strong that thinks like that.

in my experience (someone who is friends with my gym's PT's) 5 reps is too low for them to get the form down and they try to go too heavy and injure themselves
stop shilling SS here m8
even my PT homos have said when they've tried 5 reps for top sets with the noobs they fuck it because they're not getting the volume training that allows the correct form to be engrained in the brain
if they can do 8 good reps at a lighter weight over 5 meh reps at a heavier weight
the choice is obvious
legit gym noobs shouldn't be going below 6-8
after 3 months or so when they have proper form they can start going "heavy"
still
post body

What usually leads to overtraining isn’t the number of workouts but the total volume or number of sets. Going above 20 sets per body part is a bad idea, except for the back because that’s so many different muscle it can handle a little more volume, if you’re not like being retarded and only doing pullups. So try 5x a week as long as you’re not doing over 20 sets per muscle group

If you're a noob you can go high intensity
When you've been training for years you need to lower intensity sometimes

that is absolutely retarded, and most personal trainers unironically don't know jack shit. If their form is shit doing more reps will not help. They should get their form correct whether doing 3x5, 5x5 or 3x10. SL 5x5 is a perfect starting point for newbs with more than enough volume.
Here's my back. blah blah blah dyel yes I know retard that is why I'm working out.

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