being sore 3 days after last workout. overtraining?

[bandit]

iv been working out for the past year and 3 months. these last 3 months my tri's have been getting sore for at least 3 to 4 days after my last triceps workout.
i do the p90x workout.
for example. i did shoulder, tri and chest on thursday around 4pm. today is saturday and im still very sore. i know tomarrow ill be sore too.
usually only my tri's get this sore but sometimes my chest to. is this overtraining?

another thing is that i have not been able to increase weight or reps. but i still get sore on every muscle that i workout. i also have not been able to put on weight for the past 6 months. i weight 143lbs.

my diet is pretty good, 40/40/20 ratio at least 2800 to 3000cal a day.

any help will be appreciated.

 

[Goldfish]

I doubt you're overtraining. I don't know too much about P90x, but the resistance training component is a 3-day split, right (legs/push/pull)? This means low frequency for each bodypart. Low-frequency training is also the kind of training that creates the most soreness, at least in my experience.

Not knowing too much about p90x, I can't give a total analysis, but remember that it's not intended for bulking purposes. If you're weight gain has stalled, then you need to eat more. It's really that simple. Start aiming for 3500kcal/day. Also, I think you need to reset the weights that you're moving. If you've stalled on all your lifts, then either the program sucks for improving strength/muscle mass, or you need to take some weight off the bar to give a built in recovery and start working your way back up.

 

[bandit]

Thx for the reply!

It is a 3 day split. For example this week is.. chest and back, pritty mush pushups and pull ups with lawnmowers. Then plyometrics. Then sholders and arms -bi curls tricept kickbacks and alternating sholder press.. Then cardio, then legs and back - pullups again with squats and other leg workouts with dumbells. Then cardio again. I only gave examples but the work outs are about 1hr long.. I try to lift as heavy as I can taking 1min breaks within every set. I don't finish ever workout.

I tryed taking in 3500 cal but I gained lots of fat and not mush muscle so I backed down to 3000 cal.

What do u mean taking weight off the bar? If I do that I know I will be able to do more than 10reps. Id like to stay between 6 -8reps.

Does that work? Maybe sometimes u need to change the weight up alittle to see if it improves. I. Know I used to bee able to curl 30lbs. These last couple months, I had to back off to 25lbs cuz its like I got weaker.