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Anonymous
How bad is over-training?

For the past two months my routine has been bench press, flies, military press, and arm curls 5-6 days a week with the weights around my house. I play basketball 4 days a week so I don't really worry/care about legs.

With a pretty meager diet I've added 50lbs to my bench, I weigh 7lbs more and I'm noticeably more toned and muscular than i was 2 months ago.

I don't feel any ill-effects so should i take this to mean my current regimen is fine? Or is it likely I'm not exercising for a long enough period everyday to suffer the effects (I lift for about 30mins)?
>> Anonymous
If you are building you should only be lifting 3-4 times a week as you need a resting period to promote muscle growth. Protein repairs broken muscle and rebuilds it bigger afaik.
>> Anonymous
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>I play basketball 4 days a week so I don't really worry/care about legs.
>> Anonymous
Boy, you best be SQUATTIN'
>> Anonymous
>>137449
girls ask you to flex your quads.
>> Anonymous
personally i think over-training is much harder to do then some people would lead you to believe. waterbury suggests a total body workout 4-5 days a week. and oly lifters will lift up to 3 times a day 5-6 days a week.

i think as long as you keep it reasonable there is no problem lifting 5-6 days a week especially if you're a male 18-25ish. i lifted 5 days a week for 3 months doing a 5x5 with squats, deadlifts and bench press along with some other stuff like dips and pull ups (didn't do these every day) but i still made great gains and lost about 60lbs in that 3 months (was also running 6 days a week)
>> Free Pepsi !!iXxa+hO94Mg
Ah, finally a Periodization related pic (my current workout program).

To put it in layman's terms, you have a peroid of time (about three days) where you progressively increase load or reps or intensity, followed by another three days worth where you do the same again, followed by one rest day with very low load.

A few microcycles of this and you get one macrocycle.

>>How bad is over-training

Need more info. What are your goals. What are your sets, reps, loads, and rest intervals.
>> Anonymous
>>137449
thats like me saying that i juggle a bit so i dont really care about upper body. lol. chickenboy
>> Anonymous
In regards to over training, that word is thrown aroudn far too much. its almost imposible for a noob to overtrain. theres a difference between being sore and being overtrained, you are not overtrained by just benching and curling

there no back work at all in your routine. you fucked up, all of your exercises hunch your back and protract your shoulders so have fun being a weak as fuck hunchback