am i overworking?

G

gymnoob

0
i have been lifting for a year and abit havent had much problems with this routine. but only 1 month ago added a new routine and ran more. i am not hardcore bodybuilder just a casual keep fit.

mon-rest
tues,thurs,sat - bench press (6set 10 reps),
pec dec dont know excatly what the exercise is called (6set 10 reps)
Side Lateral Raise (till tired)
Wrist curl (till tired)
wed,fri,sun - running for 45 min on the treadmill

today while doing the bench press felt slight pins and needles in arms. on running days after runing my whole body feels tired. was wondering the running also using those parts so the rest time might not be enougth for the parts i am lifting. or maybe it was just a one off thing was going to see on sat if the same thing happened. it only happned during the end of bench press set, while the other excercises was fine.

what i really want to know is am i overworking? am i doing more harm then good? my dad use to lift weights after work and lift heavy suff during work everyday. what about people lifting furnitures and other stuff everday? its there job can not be avoided but is it really bad? sorry if this sounded abit rude my english ins't that great to put that in a nicer sense but i hope you understood what i ment.

i currently lifting 120lb. i read somewhere if your ligthing enougth you wont be able to lift more then twice a week. i am not going for big bulky muscles or too much muscle i just want to keep fit and gain strength.

is this safe? trying to avoid injury more then anything. i am chinese aiming for bruce lee look, my arms are already getting abit tad big for my ideal look. but i need more chest.

many thanks
 
Hello, The tingly feeling in your arms could be from the way you are benching. If you are benching with your elbows out wide, you are putting a lot of unnecessary stress on your shoulders. To avoid this keep your elbows in.

You possibly be overworking yourself, but you should also look at, your sleeping habits, and your diet. If these two are in check, look next at what you are doing throughout your daily life activities, like lifting furniture like you said. If you work long days and many hours throughout the week, this could put stress on your nervous system.

Is this the only routine you follow. You may need change it up more often.
 
Your workout is limited to chest with a little shoulder and forearms thrown in. This is a recipe for injury since you are not providing a good balance. I'd completely change the routine and add in some back, shoulder, leg and arm days.
 
thanks for the replys. how about this?

week1- mon-rest
tues- bench press, pec dec, Side Lateral Raise
wed-run
thurs- lat pulldown,underhand pulldown, wrist curl
fri - Leg extension, Standing leg curl
sat - bench press, pec dec, Side Lateral Raise
sun - run
week2- mon-rest
tues- lat pulldown,underhand pulldown, wrist curl
wed-run
thurs- bench press, pec dec, Side Lateral Raise
fri - Leg extension, Standing leg curl
sat - lat pulldown,underhand pulldown, wrist curl
sun - run

what does the lat pulldown to the back do? does it do different muscles from the front? not aiming for anything at the moment kind of happy with what i got. but want to keep fit and feel good.
 
lat pulldown...works the 'lat' muscles and upper back (but not much in the traps).
Leg extensions suck...get under the squat rack.

You might think you're ok with what you've got now, but i can tell from your training you've developed weaknesses in key muscles. You're basically injury prone due to mis-training. The back muscles support your upper body MORE than the chest muscles. When you bench, its the back keeping you stable so your chest can push the weight up.
 
You must log in or register to reply here.
Back
Top