I'm doing 12 sets per body part am i overtraining?

Important!! The following is a text only archive!
For full features; Go to I'm doing 12 sets per body part am i overtraining?

posted by wrstlng135

Age:19
Height:5'5
Weight:160
Bodyfat if you know it
Training experience:3 years
Goals:just to grow :banghead:

posted by gymphreak

if you arent seeing any improvements, then odds are that you are doing more than needed and your body isnt happy....i would drop the volume and up the intensity....ALSO, make sure you get in 2g of protein per lb of bodyweight, as well as a thousand calories above maintenance requirements

posted by eric89

Mostly at your size just worry about cramming food in like Gymphreak said. You will grow if u follow his advice. Also intensity is an important factor. Few sets with more intensity can do more then more sets with less intensity. Maybe try using a low volume powerlifting routine to get a strong base of strength built up. With strength comes size.

posted by ptg

Could be overtraining but it also depends on your diet as well as work out schedule too-Remember you grow outside the Gym. I think alot of people starting out going nutz in the weight room & forget the importance of nutrition & rest-I know I did when I first started out. 6- meals a day high protein w/complex carbs & correct timing are key-Especially if you are training that Hard.

posted by Roberto

Try the two diets below starting with the first one, give it a few weeks and if it's not enough food try the second.

Just make sure you stay away from processed foods, fizzy drinks, takeaways, chocoalte, crisps, white bread, butter etc as much as you can. Try to keep to good food when possible. Remember you are what you eat.

Number 1
AVERAGE DIET: FOR 160 POUND BODYBUILDER WITH MORE THAN 11% BODY FAT

DAILY CALORIE INTAKE: 2,720
CALORIES FROM CARBS PER DAY: 1,496cals = 374g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 816cals = 204g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: cals = 51g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 62.5grams of carbohydrates 34grams of protein & 8.5grams of fat.

Number 2
AVERAGE DIET: FOR 160 POUND BODYBUILDER WITH LESS THAN 11% BODY FAT

DAILY CALORIE INTAKE: 3,200
CALORIES FROM CARBS PER DAY: 1,760cals = 440g OF CARBS PER DAY
CALORIES FROM PROTEIN PER DAY: 960cals = 240g OF PROTEIN PER DAY
CALORIES FROM FATS PER DAY: 480cals = 60g OF FAT PER DAY
55% carbohydrates
30% protein
15% fats
BASED ON SIX MEALS EACH DAY. EACH MEAL SHOULD CONSIST OF 73.3grams of carbohydrates 40grams of protein & 10grams of fat.

Make sure with your training to keep it simple, at least one basic movement with each body part. And concentrate on the muscle your training( squeezing it with each rep), this is where lots of people go wrong. And when you do a set make sure when doing 12 reps you can't actually do 14 or 15. The amount of people that do this is unbelievable. In my opinion you should only be able to do one more rep above your 8,10, 12 or what ever it is your doing. :thumbs:

Hope this helps you

* Add Your Comment - Ask a question *
Share the knowledge!

+
+
+
+
+
+ ...

+
+
------
+
+
+
------
+
+
+
+