Weight training

UKfightfreak · Post by **UKfightfreak** » Dec 15, 2003 17:24

I find I always walk away from a weights session unbelievably knackered, I only do 2 sessions per week, all compound exercises, squats, deadlifts, bench press and bent over rows.

The problem is although I don't have aching muscles as such, I do feel like I have been hit by a train.

Any thoughts, it normally takes be about a day or so to start feeling back on top.

Guest · Post by **Guest** » Dec 16, 2003 16:53

I'm in the middle of doing a Super Squats-style routine which features one set of 20 rep squats ("take a weight you can do 10 reps with -- then do 20"). You'd better believe I'm pretty out of it for a few hours after the workout. And I'm plenty sore the next few days.

But my weights still keep going up and I think that is the acid test whether you are overtraining or not. Getting wiped out after a workout is natural if you're working as hard as you should.

The weight training books by the Hardgainer guy (Stuart McRoberts) goes into quite a bit of detail on overtraining with weights and Science of Sports Training describes the different types of overtraining and their symptoms. Basically I would say that if your weights are continuing to go up that things are working well for you and that you are not overtraining. If you really have to drag yourself to the gym and dread your workouts, you're probably getting pretty close to the limit and you should increase your recovery time.

One question: how long do these weight sessions of yours take? If they are too long, that's one way to knock yourself out without seeing much in the way of results. As I said, I'm doing a modified version of the Super Squats routine and I can get it done in a tad bit over an hour. Twice a week is all I can take and one of those is a 70-80% day.

-Mark

mmeloon · Post by **mmeloon** » Dec 16, 2003 17:02

Hmmm. Apparently I wasn't logged in. Just putting in a new reply so I can be subscribed to this thread.

-Mark

UKfightfreak · Post by **UKfightfreak** » Dec 16, 2003 17:27

I am actually going to begin the super squats routine again (I have done it once before with impressive results).

I've just never felt this knackered doing a normal routine.

mmeloon · Post by **mmeloon** » Dec 16, 2003 22:58

UKfightfreak wrote:I am actually going to begin the super squats routine again (I have done it once before with impressive results).

I've just never felt this knackered doing a normal routine.

You might want to take a week or two off before restarting the Super Squats routine if you're so exhausted just on the off-chance that you might be overtrained.

Another question: are you sleeping eight good hours a night? If you're feeling exhausted for days afterwards, perhaps you're not giving your body the chance it needs to recover. Remember that's eight good hours. If you're tossing and turning all night, that doesn't count.

That Super Squats routine is pretty great, isn't it? But you sure need to have your head on straight. It seems like the biggest challenge is forcing yourself to make the full 20.

-Mark

ucrhai007 · Post by **ucrhai007** » Jan 06, 2004 02:24

To understand if u are actually overtraining or not, if u have Science of Sports Training, read p.331. It talks about heart rates. If u want to know in detail just post me or i bet someone might go further as well.

UKfightfreak · Post by **UKfightfreak** » Jan 06, 2004 15:40

ucrhai007 wrote:To understand if u are actually overtraining or not, if u have Science of Sports Training, read p.331. It talks about heart rates. If u want to know in detail just post me or i bet someone might go further as well.

I have got a copy and that does ring a few bells, but a friend has borrowed it from me so I will have to get it back so I can check it out!

mmeloon · Post by **mmeloon** » Mar 07, 2004 16:40

UKfightfreak wrote:I am actually going to begin the super squats routine again (I have done it once before with impressive results).

I've just never felt this knackered doing a normal routine.

Just letting people know that there is a discussion on Super Squats going on in this thread

-Mark

Post by **Thomas Kurz** » Jun 09, 2004 10:00

ucrhai007 wrote:To understand if u are actually overtraining or not, if u have Science of Sports Training, read p.331. It talks about heart rates. If u want to know in detail just post me or i bet someone might go further as well.

An easier to notice sign of overwork or overstress (and eventually of overtraining) is lowered quality of sleep and lack of energy upon waking up (the need to doze off in the morning or just to lay in bed few more minutes). See pages 325-327 and 334 in “Science of Sports Training.”