overtraining

[gambler40]

I was wandering if maybe on my monday workout if im overtraining my workout goes like this flat bench 295 5/5 incline bench 255 5/5 then i do three sets of incline with dumbbells at different inclines at the highest setting i use the 65 1 set of 10 and then i lower it and do the 70 1 set of ten then i go to the 80s on the next set and 90 when on flat bench then i go to three sets of flat butterflies with the 60 dumbbells

[Druss]

well thats 16 sets in total on the pecs, ive seen worse but there are variables involved also
how many times a week do you hit the pecs directly as above and indirectly when doing other exercises.
how old are you?
are you on a cycle?

Also your not stating any symptoms are you getting weaker every week? or stronger? Is it your sore? etc...

otherwise it just sounds like you want to tell everyone your doing a 300 pound bench press lol

I agree with Druss 16 sets is not too bad but I prefer 10-12 for a bodypart like chest.

[gambler40]

Im 41yrs old im 5 foot 9 and i weigh 205lbs and im currently on a first cycle of 300mg test only a week cycle i feel great all threw the work out and im a little stiff the next day but im not getting much size gains in chest like i would like getting stronger evry week im in the eighth week of the cycle and going to be on for 12 weeks i have put on almost 10lbs so far just not seeing it in my pecs especially in my upper chest if you have any advice i would really apreciate it

[Druss]

hows your nutrition are you getting enough protein? Otherwise 10 pounds gain in 8 weeks is good for 300mg/week takes 2 weeks to kick in also, so your almost gaining 2 pounds a week.

you could supplement with some creatine and some whey isolate if you havent already, take it within 30 min of finishing your training with about 50 grams of sugar to get an insulin spike will get your body absorbing the creatine and protein better if you havent been taking the post workout shake this will make a very big difference in your gains,doing the 5 6 meal a day routine would help also.

Also since you started if you have been really tight on your diet and have been avoiding fat and carbs, it might be a good idea to carb up over the weekend, pig out on some carbs for 2 days, this can help your gains especially if your watching your calories during your cycle.

[gambler40]

i work 3 to 11 so my schedule is different than most im usually in bed by 1am and up at 8:30 to 9:00 i have a bowl of whole grain cerial with a banana then i drink 60grm protien shake then by 10:30 at the gym by 12:00 im home have another post work out shake with a turkey sandwhich on whole grain bread then off to work at 3:00pm i have a snack of yogurt and some almonds then at 5pm i have usually a 8oz piece of steak pork or chicken with brown rice greenbeans or spinache then at 7pm i have a large salad with baby spinache and romain letuce with 8oz of turkey or ham in the salad then another protiene shake this time casein protein after this i may just snack on some string cheese or mixed nuts of some sort if i feel the need

[Druss]

looks good but protein could be a higher, especially if your training and working hard, minimum on a cycle is about 1.5 g per pound even up to 2g per pound, 8 oz turkey has about 40 g protein so your intake seems to be around the 200g/day mark which is a bit low, you should be around 310 to 400 g protein a day. especially if you have a hard job.

[gambler40]

thanks for the advice it was helpful im increasing my daily calories and my protiene intake and we will see what happened

[Mica Gimenez]

Don't overdo yourself. Just keep it steady and follow your daily routines.