HIPERFIT Miami Beach
Short answer? It all depends. Actually, it's more a question of overresting than overtraining. That's because in the gym you don't build muscle up so much as tear it down. The weights shred it, and cause microtrauma. Repair happens when you're at rest or asleep and the nutrients you've consumed lay down a new matrix of lean dense muscle. Not allowing enough time for this recuperation and rebuilding phase results in fatigue and catabolism—overtraining. Avoid it by following a routine that allows for sufficient recovery.
A good routine to adopt alternates a 3-day cardio, 3-day strength-training split. On Tuesday, Thursday and Saturday do an aerobic activity that elevates your heartrate to 65-85% max effort for 30-45 minutes. On alternate days—Monday, Wednesday and Friday—train with weights. Not a whole body workout, which represents overtraining, but a more traditional approach that utilizes large and small groups together, say, back and bi's, chest and tri's, and legs and shoulders. Include abs on your cardio days.
I used the less traditional approach of arms (bi's, tri's, shoulders), chest and back, and legs (always on their own day) to good effect. It's plenty of work, especially on chest and back day, but I saw steady gains. When I found my shoulders lagging, they got their own day along with traps. Now when I train arms I hit my bi's and tri's a lot harder with less sets for a great pump. You learn and you grow.
Try this routine. Do chest and back on Monday. When worked together—one pulls, the other pushes—these antagonistic muscles provide a good upper body pump and straighten your posture. Don't be surprised if you leave the gym feeling ready to knock people down on the sidewalk! On Wednesday, hit your arms hard. Do a "neck to finger" workout involving traps, biceps, triceps, shoulders and forearms. Save Friday for legs. However you do it—a three-day split that works each body part twice a week, or a more advanced four-day split routine—don'tovertrain. Instead, let your muscles recover and grow bigger. That's the whole point!
