Seems I've been overtraining the past few weeks.... What should I do?

[tigers1389]

Overtraining is an overused term. With regards to frequency and intensity, more often than not, it'll refer to a CNS condition. What you described sounds like you're on your way to some form of overuse injury which could be from either imbalanced training at the shoulder girdle or, simply, overuse lol Be mindful that your shoulder girdle is also used in any pressing (bench, incline, whatever) and any pulling (rows, chins, olympic lifts) so plan and train accordingly gear or not.

 

[BoBoy]

So what should I do now that I've established I've been overtraining?

Go back to the basics , I"ve seen guys build huge delts by just doing 5-6 sets of sitting presses and 5-6 sets of presses behind the neck ...... I just happened to work delts this morning , right after my chest work-out (of course) I did 3 sets of bent over DB laterals for additional pre-exhaustion then I went with 5 supersets (5 military press supersetted w/5 press behind neck ) for a total of 13 sets ; thats it , don't need no more . Remember if you did bench presses first then your delts are already pre-exhausted from them , which is why you should work pecs/delts same day......its also really easy to tear a rotator cuff (done it twice), especially with dumbells , I stick to barbells for most of my work-outs . ~Bo

 

[BoBoy]

u CAN train twice as HARD, but NOT twice as MUCH

seems u don't take enough rest days bro... try to never train more than 3 days in a row, then a day rest... 2-on, 1-off is even better.

as for your shoulders... this is such an easy muscle group to overtrain as the shoulder area gets a lot of work on when training chest and some when doing back... my shoulders are all screwed up because of years of not listening to my body, now I only train them light/high reps and that's after chest on the same day

train hard, but train smart

eating is much more important than what u do in the gym...

Exactly . China Wall knows . Delts after chest , work harder , not longer ; sometimes it takes an injury to learn these things ......