Overtraining? ( 2 ) -snorkles

[snorkles]

i asked a friend of mine and he said its a bit of overtraining but i need your opinion.

all this with two 5 kgs dumbbells and i plan to buy two 10kg dumbells by the end of the week and little by little end up doing the same reps with 10kgs.

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biceps

incline dumbbell curls x 50
one arm preacher curl x 50
standing dumbel curl x 50

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triceps

dumbbell kickbacks x 50
dumbbell lying tricep extension x 50
bench dips x 30

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forearms

standing dumbel reverse curls x 40
dumbel wrist curl x 80
dumbel reverse wrist curl x 80

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shoulders

dumbel lateral raises (is it better to do front shoulder raises here?) x 40
dumbel upright rows x 40
dumbel seated presses x 40
dumbel shrugs x 75

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chest

chest flat bench dumbel press x 120
incline dumbel flyes x 60

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those are wights than for the abs: (and with them i do legs and back with deadlifts and squats)

80 leg raises
80 crunches
80 bicycle crunches
80 side bends (with the 5kg dumbels) (40 on each side) for the obliques

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50 deadlifts , 50 squats.

I do about 4-6 times tredmil a week for 30-40mins, jogging. i do it exactley after these exercises.

6 days a week 1 day off depends when im tired. 3 days abs 3 days weights.

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after seeing this you might either call me lazy or crazy. i dont know since i calculated according to how much body can resist so i may be totallty wrong here but i have an idea that with less training than this with a 5kg dumbells i wont keep such a posture. im 17 years and 175cm tall. i weigh 69 kg and im on diet since i want abs to show.
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thanks for the help, no hurry and sorry for the long post.

[swanso5]

you won't lose fat or gain muscle with reps so high so in effect nothing is happening..the wts need to be heavier so you can only do 12 reps per set maximum which may occur when you get more wts...15+b reps per set only builds endurance and nothing else so if you ever have a curl off with someone you'll probably win but get flogged in the arm wrestle...you'll also fall into the "high reps/cardio fat loss" myth for fat loss that doesn't work because your body uses less energy to repeat the same thing everytime you do it

[Boss Man]

Expect some benefit dude, but very little, and the Blood sugar depletion, Glycogen conversion to Glucose, and possible fatigue / sleep and immune system changes, from doing something like that, will obliterate any benefit you do derive.

Then you'll have to counteract those downsides with things like increased calories, or Protein powders / other supplements, more than likely increasing your propensity to store Fat, and harming your Metabolism.

[snorkles]

thanks for the reply. so how many reps each exercise do you suggest for me? with a 10kg dumbbel..

or should i get a heavier one?

thanks. and sorry i told you i dont have any professional advice and that is why im asking here.

[swanso5]

you can either get heavier wts or perform harder versions of your current exercises...how challeging do you think 10kgs will be with your current exercises??? like i said above you want to max out at no higher than 12 reps for fat loss and muscle building purposes

[snorkles]

you can either get heavier wts or perform harder versions of your current exercises...how challeging do you think 10kgs will be with your current exercises??? like i said above you want to max out at no higher than 12 reps for fat loss and muscle building purposes

oh ic so its me whho nealry has to calculate how much weight according to how much i can resist. good good. so man if lets say i get a 10kg dumbbells and after some months i wont find them challenging anymore what should i do? i know you are going to tell me get a heavier weight but im just interested in cutting, having a good body not body building body you know what i mean? thanks.

il get a 10kg dumbbells then, they are prettey challenging i think.

[swanso5]

as soona s you compleye your goal (i.e. 3 x 12, 4 x 10 or whatever) the wt should be increased the very next time, not waiting for months to pass doing the same thing (you don't get cut from walking do you??) than increase
- you can't "cut" what's not there (muscle)
- diet plays a bigger part in fat loss anyway

[snorkles]

as soona s you compleye your goal (i.e. 3 x 12, 4 x 10 or whatever) the wt should be increased the very next time, not waiting for months to pass doing the same thing (you don't get cut from walking do you??) than increase
- you can't "cut" what's not there (muscle)
- diet plays a bigger part in fat loss anyway

icic. no regarding the weight im happy ive dropped from 75kg to 68kg from mid-May. i dont want to bulk up when i am like i prefer to be. what i mean is what do i do when i arrive at a level where i want to stop and remain the same? thanks. i dont know but would it be helpful to post a picture of myself or by giving you profile details its ok?
17yrs,175cm tall,68kg, 33 inches waist.

ps: what do you think about ab exercises are they too much or a should i increase?.i do that workout every 3 days of the week.(other 3 weights and 1 day break). I calculated that i have 16% body fat i can see abs only if i tense them.

[Boss Man]

Hard. You'd need to keep calories th esame for sure, no increases or decreases, same with Water, so diet had no way of making bf% too low for your liking, and couldn't affect current muscle mass.

As for how you'd make this a thing with weights I'm not sure, unless you cut back on the weight levels a bit, ot lessen the effect, but that then might possibly lower your muscle mass, or increase Fat levels.

Only other thing is perhaps reduce Cardio a little.

[swanso5]

your silly if your scard of gaining TOO MUCH muscle...it's mostly a product of how many calories your eating anyway...it's as simple as this: if your not gaining muscle than your losing muscle...if you lose muscle you get fatter

as for abs i wouldn't even do them..at all...they're pretty much useless...they don't make the muscles bigger, they don't make you stronger and they don't make you more defined which is what you need to have them show

[snorkles]

as for abs i wouldn't even do them..at all...they're pretty much useless...they don't make the muscles bigger, they don't make you stronger and they don't make you more defined which is what you need to have them show

what do u mean man? i do them so as to have them trained when i get thinnner. and rather than starting to train them when they appear they will be already trained and easier for me to see since they will be bigger. right now i have 16% body fat i am trying to get to 10%. maybe you got me wrong there.

[snorkles]

Hard. You'd need to keep calories th esame for sure, no increases or decreases, same with Water, so diet had no way of making bf% too low for your liking, and couldn't affect current muscle mass.

As for how you'd make this a thing with weights I'm not sure, unless you cut back on the weight levels a bit, ot lessen the effect, but that then might possibly lower your muscle mass, or increase Fat levels.

Only other thing is perhaps reduce Cardio a little.

so what state am i after looking at profile? good,bad ,normal?

what exactly do i have to do. increase/decrease weights, decrease cardio and increase/decrease ab training? what? because im a bit mixed up mate

[swanso5]

everyone has abs...any sort of exercise where you breathe heavily will develop your abs...heavy exercisdes such as squats and deadlifts require the abs to stabilise the spine so you tell nme what's harder, 50 crunches or 100kgs squats??

top 5 fat loss tips

1 - deadlifts
2 - squats
3 - sprints
4 - plyometrics
5 - veggies

[snorkles]

everyone has abs...any sort of exercise where you breathe heavily will develop your abs...heavy exercisdes such as squats and deadlifts require the abs to stabilise the spine so you tell nme what's harder, 50 crunches or 100kgs squats??

top 5 fat loss tips

1 - deadlifts
2 - squats
3 - sprints
4 - plyometrics
5 - veggies

i see i see. so its better for me to do deadlifts and squats rather than crunches or should i do them both? thanks. (i am going to squats and deadlifts with 10kg dumbbbells)

[swanso5]

just deads and squats, you'll need more wt too son or go to a gym...deads and squats are meant to be done HEAVY so once your past the intial 2 - 4 week learning phase you'll need more wt i'll say