Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

Can overtraining occur when I’m alternating muscle groups?

5 min read

Asked by: Kimberly Rojas

Do I need rest days if I alternate muscle groups?

To get optimal gains in maximum strength, the body needs a complete recovery, so 48 to 72 hours. In concrete terms, if you perform a chest session, you will need to wait between 2 to 3 days before working the same muscle group again.

Is it better to alternate muscle groups during workout?

The primary benefit of splitting different muscle groups onto different days is your ability to give each muscle more rest. For example, if you’re training on a weekly schedule and have one leg day per week, your legs have seven days to recover between sessions.

Can you workout everyday if you work different muscle groups?

After a whole day of work or school, you’re probably exhausted and don’t want to do any more extra movements than necessary for your muscles. So instead of doing your entire body on one day, you can work out a different muscle group every other day.

Can you overtrain a muscle group?

If you train too heavy all the time, it can have a negative impact on your joints and other soft tissue structures,” says Schoenfeld. This can lead to injury and overtraining, both of which, decrease your ability to build muscle.

What are signs of overtraining?

Lifestyle-related signs of overtraining

  • Prolonged general fatigue.
  • Increase in tension, depression, anger or confusion.
  • Inability to relax.
  • Poor-quality sleep.
  • Lack of energy, decreased motivation, moodiness.
  • Not feeling joy from things that were once enjoyable.

Is it OK to take 2 rest days in a row?

If you don’t sleep well or long enough consistently for a few days, your reaction time, immunity, cognitive functions, and endurance will decrease, with compounds the symptoms of overtraining. Dr. Wickham says that two rest days in a row should be enough to reset the body back into a normal sleep schedule and cycle.

Which muscles should be trained together?

Chest, shoulders and arms muscles together are known as push muscles as they work in coordination to push resistance away from the body. By working on these three muscles together, you will be able to target the major muscles of your upper body.

Can you train chest and back together?

Yes, you can train back and chest on the same day. There are many ways to program the training session together safely and easily. It can also make your workouts more efficient. However, you need to consider what your weaknesses are to figure out how you would structure the back and chest exercises.

Can I work other muscles between sets?

In staggering, you do an exercise for a different muscle between sets. For example, do a set of chest presses and, while you’re resting, do a set of calf raises before going on to the next set of chest presses. This saves time, allowing you to work smaller muscle groups while the bigger ones rest.

How many sets is considered overtraining?

Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’.
Recommended Sets Per Week for Each Muscle Group.

Muscle Group Sets
Chest 12-16

Is 24 sets a week too much?

Dr Israetel’s research shows that most muscles grow best with a weekly training volume of around 8–25 sets per muscle per week, ideally spread out over 2–5 workouts. However, this can vary between people and also between muscle groups.

Do you lose muscle if you overtrain?

#2: You’ll Lose Muscle Mass
Overtraining and undereating can not only cause you to lose efficiency, but it can also cause you to lose muscle mass. If you have weight loss goals, eating less may sound like a good idea, but if it doesn’t align with your fitness goals, you won’t see the results you’re hoping for.

Do you need a rest day on a 4 day split?

If your DOMS recovery requires more than three days, you might need an extra rest day for those muscles or your entire body. Very intense workouts that use a wide range of motion can require a week or more of recovery.

How much rest do you need between muscle groups?

You’ll be more prone to injury, which can lead to months of inactivity and lost progress. It’s recommended to rest for 72 hours before working out the same muscle group again. This gives your body the time it needs for muscle recovery and growth without risking injury from overtraining or under-recovery.

Do you need rest on bro split?

Cons of Bro Split
To follow bro split properly, you need to reserve 4-5 days every week. This isn’t possible for some people, and you may have to go for a split that suits you better for a low training frequency such as full-body and PPL (Push Pull Legs).

How do you alternate muscle groups?

In a three-day split, you divide upper body work into a push/pull routine over two days and work your lower body on a separate day. A typical three-day split would include chest and triceps work (push exercises) on Day 1, back and biceps (pull exercises) on Day 2, and legson Day 3.

Can I split my workout into two parts of the day?

It’s All About Balance. For starters, while you probably shouldn’t be doing two fully intense workouts per day, splitting up your workout — doing half of your workout in the morning and the other half later in the afternoon or evening — is actually a pretty good idea.

Which muscles should be trained together?

Chest, shoulders and arms muscles together are known as push muscles as they work in coordination to push resistance away from the body. By working on these three muscles together, you will be able to target the major muscles of your upper body.