You often hear the saying "no pain no gain" used when training/ boxing

but you also hear "over training " can do more harm than good

so wheres the limit?

In a single session I don't think you can overtrain. You stop when you are tired.

Overtraining to me means not resting the muscle group you worked on in the days after the session. Like if I did a good session on my shoulders and back I'm not doing that again for another 2 days at least.

My advice to anyone who's startingthe new year with agym programme is to follow the "one day on, one day off" rule.

This means, whenever youexercise your muscle groups- whether in your arms, legs, chest back or wherever - take the next day off.

DID YOU KNOW THAT WHEN YOU EXERCISE HARD, YOU ARE TECHNICALLY "DAMAGING" YOUR MUSCLES?

Your bodyrepairs this damage by increasing muscle density and size (much the same as natural reparation of broken bone matter.) In orderfor this process to occur, the muscles must beallowed to relax for a period of atleast 24/48 hours.FURTHER EXERCISE DURING THIS TIME IS NOT ONLY USELESS - IT'S HARMFULL.It willonly lead to "repetitive strain" injury.

Therefore, if you want the most efficient and above all safe way of increasing muscle size and definition, follow the ONE DAY ON, ONE DAYOFF rule.

I partly agree with you….. partially anyway…. Mmmmm
The one day one principle is effective but in my opinion only for beginners… basically if you group all the bodyparts
In segments…
Legs…. hamstrings Quads
Arms ….bi and tris
Chest … pecs
Abs
Back…
Shoulders.. delts…traps
7 days in a week in 6 bodyparts…
ideally i work each bodypart once a week….
When I was a beginner in which case usually any thing you do u will make gains… I used to use this split…
Monday legs.
Tuesday off
Wednesday back and shoulders
Thursday off
Friday chest and arms.

……..
when I however became an advanced trainer I realized there is no way I could train back…. As I train wich is all sets to failure.. and train shoulders after.. so effectively on the one day on one off principle I was overtraining….
So I changed my split to
Monday chest abs
Tuesday back
Wednesday legs
Thursday delts and traps
Friday arms.
And from that routine I find can focus more on the muscle ..and totally massacre it so to speak… which in turn offers more…gains..
So for an advanced trainer I say… a more comprehensive split as the aforementioned would be more benificial than the one day one off principle…

Mmmm
yes yes.... deadlifts especially if done extremely heavy are a killer... thats why 3% of guys who train do em.... i hate them but i do them.... because it its hits all the way from the traps rhomboids latismuss down to the erectors and christmas tree... and yes they hurt like hell the day after when doin squats another harrrd excercise...
but i still do em.... sometimes though what i do is cycle... say i go up to my max dead which is 500lbs.. what i'll do is not squat on leg day... but do say 8 sets of legpress pyramiding up.... and then dow.. instead of the usual 4 sets... and really blowtorch the quads... likewise i never do stiff leg deadlifts on leg day if i did usuall deadlifts on back day.. i supplment with various leg curl aparatus...
whats ur current split...
begginer intermediate or advanced??

@Thoth
Being an advanced training doesnt really mean ..u must have the best physique in the gym....
when i asked i meant in terms of training pinciples...
you seem pretty clued up...