Hello everyone. I started going to the gym on the 23rd of January this year. Ever since that day I haven't missed a single day of gym except for 8 days in June because of my exams and Sundays because the gym is closed that day. I usually workout for around 1.5-2 hours 6 days a week. It mostly consists of 5-10 minutes of cycling as a warm-up then exercises for the part I'm doing that particular day then a few exercises for core and obliques. Usually 10-12 exercises per day. I do like to challenge myself so I keep increasing the weight/reps whenever I feel like I can. Here's my normal week:
Monday - Legs and Core
Tuesday - Chest
Wednesday - Back
Thursday - Shoulders
Friday - Triceps
Saturday - Biceps
Recently I've been having pain in my knees, occasional pain in upper and lower back, sometimes in my chest, sometimes elbows :\ So my question is, am I overtraining?
Well I definitely think you should get that checked out. And maybe do a couple light workouts from time to time sounds like your doing a little too much. But first definitely get checked and maybe a massage ;-)
Well to be honest I'm not sure but maybe you should try toning it down with the workouts. Maybe you should try resting for a day or two see if that helps
Great points by Walker and know john. Do you know how many sets you are doing for a given muscle group on a workout. Depending on your rep range I wouldn't go above 16 sets, it's just not beneficial, the more you work a muscle group on a session does not equate to gains there will be a limit. With experience you will learn to listen to your body, when it needs rest. Look up periodization. If your constantly training with big weights and low sets you must have a detaining period. My body gains so much from having a whole week off.
The harder you train, the more time you need your body to recover. I have been taught by many trainers that after 1 hour of resistance training, your testosterone levels drop, as do your results. I keep all of my workouts to one hour maximum. I think your split routine is fine, but maybe the cause of pain is improper form. Make sure you are doing exercises correctly, with the proper range of motion in proper form.
Love your body
Now , i think u have taken rest .
Lol 4 smith benchpresses? If i were you i would read a little bout some good split schemes and the reasons behind them.
For complete recovery you need to have proper intake of vitamins and protein for body repair work!!
I typically use Thursday and Sunday as my days to back off of intense training. These 2 days, I focus on flexibility or using my foam roller and massage my muscles. I don't do total days off, but the body needs to idle down from time to time. If you injured yourself, you would nullify the gains that you have put in so much time to build. Stay healthy
I would give all the info your doctor and try to add more rest/yoga. Keep strong