Overtraining?

[TR2838]

I've been working on this program I read about on a different bodybuilding site.. It's similar to the 5x5 program in that it is based on compound exercises, but, it has a very methodical form of progression w/ a couple isolation exercises in there as well for each workout.. For the past few weeks I have just been using medium heavy weight to get my form perfected, especailly squats and Deadlifts.. I feel ready to start doing it for real.. However, the author of the program promotes 1 day ON & 1 day OFF and he's not big on Cardio?

Ok, my question: Would I be overtraining if I did an hour of fasted cardio (low-moderate intensity) every morning along w/ this intense weight training program that I am enjoying?

I know I could ask this in the training forum, but, I'm asking it here to keep this board fresh.. Also, I'm not sure we need to worry As much about overtraining as people not on testosterone replacement therapy (TRT) because we regulate our own Testosterone levels..

All this assuming my diet and sleep pattern are in check and my main priority is recomp
Just some thoughts I wanted to throw out there....

 

[TR2838]

Ok I just reread that and let me simplify it.. I love weight training and want to stay w/ it.. If I do an hour of cardio in the morning and 45 min weight training EOD, would that be pushing it as far as overtraining goes.. Will the cardio raise my cortisol levels much?

 

[jomamma007]

Ok I just reread that and let me simplify it.. I love weight training and want to stay w/ it.. If I do an hour of cardio in the morning and 45 min weight training EOD, would that be pushing it as far as overtraining goes.. Will the cardio raise my cortisol levels much?

A lot of times 5x5 is used for beginners looking to add mass using simple compound movements. In this phase most people will do a clean bulk, and doing 45 minutes of cardio in the morning everyday will minimize the gains, even if you eat a little more to make up for it, at least in my experience. If you want to do a recomp I think you'd be better off eating closer to maintenance calories, and only doing cardio on off days. Diet is going to give you better results than cardio, and if you eat close to maintenance cals and lift hard you should recomp just fine. Some might say to either bulk or cut for better results, but a recomp is possible nonetheless although it is a bit more challenging and a slower process altogether. I don't know your stats but if you already have some good quality muscle, and mainly want to tone up, you might want to switch from 5x5 to another program and just watch your diet, eating slightly below maintenance, doing the whole process slowly so you can retain most of your muscle mass (say 4-8 pounds a month of body weight loss).

 

[wvdave]

Are you doing StrongLifts 5x5? I am and love it. I dont do any cardio or extra stuff and I'm adding muscle and going up in numbers.

 

[TR2838]

No, it's called Growth Stimulus Training(GST).. I like it becauase tts a low volume program that systematically increases strength.. I leave the w/ a great pump but I'm not wiped out for the rest of the day.. But, the gut and love handles are bothering me alot.. I'm getting a little impatient w/ the fat loss so that's why I'm asking if I could stay w/ this program and add in low intensity cardio everymorning w/o pushing myself into a catabolic state..
I don't want to be one of those people who lose weight, but, their just a miniature version of their old self w/ no change in shape, only size.

 

[Teutonic]

Losing fat while adding strength and mass is a very tricky balancing act...

 

[TR2838]

Yea, I guess it is.. Maybe I should just get my BF below 15% then worry about muscle and strength.. Any thoughts Cashout or Chip.. I guess I'm thinking if my cardio is low intensity, then I could still consider it an off day

I just want to add that another reason I want to start doing cardio in yhe mornings is for is for the mental aspect of starting the day off doing something constructive for myself..

 

[grilla_b]

Yea, I guess it is.. Maybe I should just get my BF below 15% then worry about muscle and strength.. Any thoughts Cashout or Chip.. I guess I'm thinking if my cardio is low intensity, then I could still consider it an off day

I just want to add that another reason I want to start doing cardio in yhe mornings is for is for the mental aspect of starting the day off doing something constructive for myself..

I think it's better to get to an acceptable level of bodyfat first rather than bulk up when your body fat is too high.

Mine is 26% right now and I plan to get it below %15 before i worry about putting on a lot of mass

 

[MoparMuscle]

Losing fat while adding strength and mass is a very tricky balancing act...

I agree

 

[TR2838]

Thanks for the feedback guys.. I see a consensus building towards losing the fat first.. Anyone think differently?

 

[CHIP WADOWSKI]

Yea, I guess it is.. Maybe I should just get my BF below 15% then worry about muscle and strength.. Any thoughts Cashout or Chip.. I guess I'm thinking if my cardio is low intensity, then I could still consider it an off day

I just want to add that another reason I want to start doing cardio in yhe mornings is for is for the mental aspect of starting the day off doing something constructive for myself..

HERE'S THE GREAT PART ABOUT JUST BEGINNING YOUR testosterone replacement therapy (TRT) PROTOCOL..... YOUR TANK IS PRETTY MUCH ON EMPTY. NOW WE ARE FUELING YOU UP, BRAHIM! YOU ARE GOING TO BENEFIT FROM ADDED STRENGTH, THEREFORE MORE MUSCLE, MUSCLE BURNS FAT, AND AT THE END OF THE DAY, DAY BY DAY, YOU'LL BE GETTING, BIGGER, STRONGER, LEANER. DON'T REINVENT THE WHEEL. COMMON SENSE WILL TAKE YOU A LONG WAY. DO YOUR CARDIO CONSISTENTLY. 30-45 MIN. KEEP YOUR HEART RATE AROUND 120. TRAIN FOR ABOUT 45 MIN. AND DONT TRY AND DO IT ALL OVERNIGHT. I PROMISE, THE NEW YOU IS RIGHT AROUND THE CORNER!!

 

[cashout]

Over training is really calibrated against your specific goals - i.e. are you doing too much and is it slowing your progress toward the goal.

So, I'd pick a specifc goal i.e. Get to XX% bodyfat, Gain XX pounds of muscle, Get to whatever level of strength.

In that goal, you should have several intermediary (near-term) goals to measure your progress along the way. Also set a time line for each near-term objective. This way you give yourself a sense of urgency.

I'd start with getting your bodyfat down to 10%-12%. That is just me.

Now, based on what you wrote, I would doubt that you would push yourself to a state of over training doing your EOD weight training and cardio as you described.

 

[TR2838]

Patience is not one of my best attributes.. But, I have made great progress since being on TRT.. Could have been much better if I got my diet in order from the start..After taking in everyones advice,I will add in the AM cardio and if I feel it's too much, I will scale back a little bit.. I always have to remind myself that I am only a few months into a lifetime commitment to a healthy lifestyle

 

[cjw2021]

It depends on how hard you lift weights. Not everyone goes in there and works out with weights with maximum intensity. It is all relative to intensity. It is a myth that you can't overtrain on testosterone replacement therapy (TRT) because more than testosterone is susceptible to lowering due to overtraining. Personally the way I lift weight I doubt I could do cardio and weight lift without overtraining on day 1. I lift 3 times a week and that's it. I don't even do cardio. I don't see how anyone could make serious consistent strength gains and do regular cardio. But that's my opinion. It depends on your priorities. If you want to be strong as hell then you probably should just lift weight, but if you just want to look good and be fit then do the cardio and weight lift regularly. Eventually everyone should throw in some cardio most likely though for the health benefits.