Just a few facts before the questions. I am 6’ about 190 lbs, 21 yrs old. I am training to lose fat right now and I am starting to get back into MMA and also want to do Waterburys 10X3 program.
Here is what my schedule will look like:
M-10X3
Tu-2 hrs MMA
W-jump rope 10 m
Th-2 hrs MMA
Fr-10X3
Sat-2 hrs MMA
Sun-off
Is this too much? Should I just go with how my body feels? Thanks for the help.
If you get enough sleep and eat enough food, you should be okay. If you feel like you’re not recovering, you wake up with an above-normal pulse, or even start feeling overly stressed about training so much, cut back.
Personnaly 10x3 for fat loss and mma training never worked for me. One 5x3 training day and one 2x8 training day would be plenty engouh, SLOWLY drop the calories, and adjust according to how you feel. Don’t be scared by initial strength loss, it will all be worth in the end.
Is Wednesday a 10 mile run after you jump rope or 10 minutes of jumping rope?
If you’re doing Waterbury’s 10X3 method I don’t think you’ll overtrain. The danger of overtraining really becomes a threat if you have way too much volume in your workouts for too long.
Make sure you eat a lot of calories to keep a calorie surplus going if you’re trying to gain mass. You’ll have to eat a helluva lot to make up for 2 hour practices.
One of the best advice of the day’s on this site (they’re all good) was that over training can be tested for when you try to determine how much stress you’re putting on yourself. If you’re emotionally stressed and getting 7 hours of sleep you can suffer from what looks like over training but if you’re getting 10 hours of sleep, eating multiple pounds of meat a day along with a proper diet, and you’re life is pretty stress free then you’ll be able to handle more stress from training.
its 10 min jump rope. Yea, I try to get 8+ hours of sleep but it’ll be tough because training lasts until about 10 and by the time I get home it it will be after 11 and I have to get up for work at 6 45. But I’ll try it. Thanks for the help.
If you feel like garbage, feel sluggish, don’t feel like training ect ect. Take a few days to a week off. Does wonders.
Your 21 the only way you can be overtraining is if your not eating enough.
[quote]PHGN wrote:
Personnaly 10x3 for fat loss and mma training never worked for me. One 5x3 training day and one 2x8 training day would be plenty engouh, SLOWLY drop the calories, and adjust according to how you feel. Don’t be scared by initial strength loss, it will all be worth in the end.[/quote]
Where the hell, do you get your avatars from man?!
[quote]That One Guy wrote:
PHGN wrote:
Personnaly 10x3 for fat loss and mma training never worked for me. One 5x3 training day and one 2x8 training day would be plenty engouh, SLOWLY drop the calories, and adjust according to how you feel. Don’t be scared by initial strength loss, it will all be worth in the end.
Where the hell, do you get your avatars from man?![/quote]
Ya no shit where the hell did you get that!!!
[quote]Airtruth wrote:
Your 21 the only way you can be overtraining is if your not eating enough.[/quote]
Airtruth, how many hours a day do you lift then? If this was true, I would lift 5 hours a day, strait.
[quote]Airtruth wrote:
Your 21 the only way you can be overtraining is if your not eating enough.[/quote]
Um no, that’s not true. You can overtrain at any age. It just becomes easier to do as you get older.
[quote]moody6549 wrote:
Just a few facts before the questions. I am 6’ about 190 lbs, 21 yrs old. I am training to lose fat right now and I am starting to get back into MMA and also want to do Waterburys 10X3 program.
Here is what my schedule will look like:
M-10X3
Tu-2 hrs MMA
W-jump rope 10 m
Th-2 hrs MMA
Fr-10X3
Sat-2 hrs MMA
Sun-off
Is this too much? Should I just go with how my body feels? Thanks for the help.[/quote]
Here is a better one. You get more recovery this way.
Here is what my schedule will look like:
M- Off
Tu-[am 10X3] [Pm 2 hrs MMA]
W- Off
Th-[am jump rope 10 m] [Pm 2 hrs MMA]
Fr- Off
Sat-[am 2 hrs MMA] [Pm 10X3]
Sun-off
[quote]HunterKiller wrote:
Airtruth wrote:
Your 21 the only way you can be overtraining is if your not eating enough.
Airtruth, how many hours a day do you lift then? If this was true, I would lift 5 hours a day, strait.[/quote]
I reckon it’s true to a point. I guarantee you that, provided you’re not an extremely advanced lifter, if you trained 2-3 times a day and ate large amounts in between sessions, with a good nights sleep you’d make unreal gains. You’d need a back off week more often than on a regular routine.
My cousin went from being a average kid to someone with some decent size in under a year, and for at least half the time he would lift over 10 times a week. His recent pics are in my profile.
I train 4-6 times a week for 1-1? hours a session and with enough food I feel just fine. I make up for any lost sleep over the weekends, and I’m 22.
OP, if you feel fine, I say keep doing what you are doing.
[quote]rsg wrote:
HunterKiller wrote:
Airtruth wrote:
Your 21 the only way you can be overtraining is if your not eating enough.
Airtruth, how many hours a day do you lift then? If this was true, I would lift 5 hours a day, strait.
I reckon it’s true to a point. I guarantee you that, provided you’re not an extremely advanced lifter, if you trained 2-3 times a day and ate large amounts in between sessions, with a good nights sleep you’d make unreal gains. You’d need a back off week more often than on a regular routine.
My cousin went from being a average kid to someone with some decent size in under a year, and for at least half the time he would lift over 10 times a week. His recent pics are in my profile.
I train 4-6 times a week for 1-1? hours a session and with enough food I feel just fine. I make up for any lost sleep over the weekends, and I’m 22.
OP, if you feel fine, I say keep doing what you are doing.[/quote]
There is some truth to the statement, but it has a lot to do with training age/level as well.
Beginners like yourself and your brother can get away with training more frequently because the weights you’re lifting (your intensity level) is relatively low. Thus, your recovery systems are capable of recovering from your workouts fairly quickly (given enough fuel/calories).
However, as one gets more and more advanced and is lifting heavier and heavier weights (higher intensity levels) then it will most likely become imperative to decrease the frequency of training each body part.
It’s not necessarily that the muscles become unable to recover from the workouts as the skeletal muscular system is extremely good at adapting. It’s more so that the other systemic systems (nervous system, circulatory system, etc…) need more time to recover from more intense workouts.
That’s why most people feel the need to split their body parts into more workouts as they advance. 3 (or more) total body workouts are fine when you’re a beginner. Then as you progress a push/pull split works well for many people. Then maybe a biceps/back, legs. chest/shoulders/triceps. Then a 4 day split, then maybe a 5 day, etc…
One of the first training articles I ever read when beginning resistance training was by the Austrian Oak himself in which he addressed this phenomenon directly.
Hope this helped.
Good training,
Sentoguy