A Question

[Marcel]

Ok, I've been doing exercise with weights for about 3 months now, this 3rd month I've been using the 5-day split routine there is on this page, and am also doing abs everday.

My question is if I'm overtraining, here is what I do:

- Your routine (5-day split Maximum gains)
- 5 days a week I run 2.5 - 3 Km
- Do abs all 7 days(60 side crunches, 3 sets with ab wheel and another exercise that consists of lifting the legs straigh while lying on the floor, puting tension with a cable *3 sets of 10-15)
- Monday, wednesday and Friday I add a forearm routine(3 sets of grip holding, 3 sets of griper and 3 sets of Plate curls)

I think I'm probably overtraining, but I need to know it from someone that knows more about the subject, like you.

[Marcel]

Oh yeah... and if I am overtraining, what should I change? What should I stop doing?

[Jean-Paul]

You are overtraining your abs for sure. Back off to once or twice a week. To make them really defined (other than diet) do really heavy resisted ab exerises and they will "grow". I also think you are overdoing it on the forearms. The best way to develop forearms is to avoid using straps on your lat pulls, cleans, dead lifts, low rows, etc, etc... In fact, I never specifically work forearms, and have pretty big forearms. They get enough of a workout when I do biceps and back, or even legs if I do heavy dumbbell resisted leg exercises. If you must do them, don't do it three days a week. They will not respond like you want them to. Just once will suffice if you are training with intensity.
jp

[Ryan]

Marcel, why do you train your forearms three days per week? I agree with the Moderator. If you really want to focus on forearms One dedicated forearm workout a week is plenty. But you should use a variety of exercises to hit all of the muscles. In addition to flexion and extension (wrist curls and reverse wrist curls) you should pick an exercise for ulnar and radial deviation (basically the motions you'd make if you were using a hammer). For this we do an exercise appropriately called Hammer's, only it requires a dumbbell or short bar (approx. 12"s). Grip the bottom with your hand and place some small weight plates on the top. Again, the motion is essentially the same as that of a hammer.

[ October 14, 2002: Message edited by: Moderator ]

[Marcel]

Ok, thanks for the useful info. I'll change that forearm routine and less abs days.