overtrained??? I need some suggestions!

[truck]

Hey guys. I've been hitting it hard 5 days with cardio 4 times a week. I've dropped some good BF. But now especially my bench is on a steady decline and so is my energy in the gym. Do I need time off? I do think I need to eat more in the morning an issue I'm going to start adressing tomarrow. But what do you guys do when you get this way. Spring break is this coming week for me so I'm just taking the week off and sleeping and eating and keep just lift M-chest shoulders tris, W Legs, F- back and bi's. Probably stick to easy weight with moderate reps. Any suggestions are welcome.

 

[AngryMuscles]

there should be a 72 hour gap between legs and back

so try

M-chest-shoulder-tri


W-legs-abs

SAT-back-bi-abs

and what are you goals?? cutting? bulking?? and hitting it 5 days with 4 days cardio is kinda too much..especially when you're not eating too much

 

[truck]

Oh I'm eating a lot, just not a ton in the morning. I'm football player size and speed is what I train for. I usually just have time for a protien shake in the morn, so now I'll just wake up earlier and hit a bowl or two of whole wheat cereal w/ the protein shake. on a average day I eat 2-3 lbs of lean meat, 6-8 eggs, 4 -12oz glasses of skim milk, three pieces of fruite, 1-2 cups of cottage cheese, 1-2cups of yogart. then add two three more protien shakes and all my other supps. Plus 1-2gal of water. This is just what I regularly eat,

 

[AngryMuscles]

I say down your gym to 3 times per week and 2-3 cardio. experiment with your sched and see what happens. your diet looks decent

can you post your routine?

 

[mister69]

if you have hit a wall with most lifts and you are just really lethargic, then take a week off.


If yuo are only stuck on 1exercise eitehr yuo need to change your diet or mabey your rep scheme.

Hows the diet look?

 

[Theonlyoperator]

It could just be that your cutting and losing some muscle along with the fat. I would definitley suggest eating more in the morning especially when cutting cause you dont want all the stuff you eat to be turned into fat while your sleeping. I'd say take the week off and see what happens when you come back from spring break.

 

[truck]

Thanks guys. I'm taking it easy this week just three core lifts m w f this week. I'm not really cutting, just trying to peak in strength and conditioning and stay at this weight 270lbs and go for 280lbs starting in May. I may experiment with the three days a week. I'll have to research to see how most people use it and modify it to my needs. Hopefully the cure will be a good weeks rest.

Here is the split I've used most commonly. I very the lifts a little but this is my main regiment of lifts. I've used a lot of 10-7-5-3-1 on core lifts, but when I'm not witht the team I do very the reps and sets.

M-th-Bench, Incline, french milititary, Push press, flies, and dips
T-F- Squats, Step ups, lunges, leg press, leg curl, extentions.
W- Back and bi's

Oh ya I do speed training on M-th and Cardio on T-F

 

[aProtege]

there should be a 72 hour gap between legs and back

why?

 

[AngryMuscles]

because PB said so..


usage of back..

 

[aProtege]

lame but it makes sense.

 

[Vennom96]

because PB said so..
usage of back..

Are you his puppet or something? If PB said drop to your knees and please him would you?

There is no "should" have 3 days of inbetween them. Everyone is different. Some people need more recovery time, some need less. I have one day between my back and legs and weights are going up every single time I walk in the gym.