overtrained back?

[morris]

hi everyone

i was hoping for a bit of advice if you don't mind...

i am a very fit mother of 1. i run, step, or kick box 6 days a week. in the last year i have added a lot of cathe's strength work. going with the philosophy if some is good, more is better (my downfall), i started doing more and more. now i am noticing i cannot zip some of my dresses up the rib cage. i was reading the thread about ab pouching and thought perhaps i have overdecelpoed my lats? if so, how do i fix it without losing my fitness level? here is an example of my strength work each week if that gives you guys an idea:
sun - drill max total body (no cardio)
mon - floor work from butts and guts
tues - either pub or bm2 double upper body
weds - standing butts and guts or a premix to that effect
thurs - lic upper body only
fri - plb stability ball only

on the same vein, though i don't mind my legs, i wonder if they would lean out if i did less or different stuff.

any thoughts? sorry for the long post, but i am out of my element as far as knowing what is best. thanks for any suggestions

 

[fit_fairy]

>> though i don't mind my legs, i wonder if they would lean out if i did less or different stuff.

Leaning out is more of a function of diet than exercise. You have to eat squeaky clean to lean out. Which I find nearly impossible for me to do for long periods of time LOL!!


Catherine

http://www.picturetrail.com/photos/fit_fairy

http://bestsmileys.com/exercising/1.gif

 

[morris]

that's for sure!

i do eat fairly clean and know what my body looks like when i really fall off the wagon. i just think i am getting too muscled if that makes sense. and usually, if i gain weight, it is in my legs, so the back thing is kind of weird. i thought maybe i had overdeveloped but don't really know how to get things abck to where they should be.

 

[fit_fairy]

I think I know what you are saying. From what I've read here, some folks with this problem have had success with doing functional fitness type stuff or doing lighter wts with higer reps. I think sometimes it's just hard to find what works. Then again what works once doesn't always continue to work either LOL!!

Catherine

http://www.picturetrail.com/photos/fit_fairy

http://bestsmileys.com/exercising/1.gif

 

[lynda]

I have exactly the same problem. I've found that going one weight selection lower than I can handle has helped. For instance, in PUB, Cathe uses 12/15/20/15/12, and while I can handle this weight, I do the set with 10/12/15/12/10. It has helped. While I find it hard to reign myself in, my back is tight and toned, and I really don't want the increased size. Hope this works for you, too. Do you also find that your trapezius muscles develop without trying? This happens to me, which I don't find exactly attractive.

Lynda

 

[morris]

lynda, that is exactly what happens to me. i don't really want to look like an olympic swimmer do you find it helps if you work your back out less? i have a hard time reining myself in, but i will try what you suggest with the pyramids and other back stuff. thanks for the feedback.

 

[lynda]

I know what you mean. It's instinct to want to reach for that maximum weight. I does help me to work back a little less frequently and a little less intensely.

 

[morris]

lynda, just for interest sake, do you find it is the same with other parts of your body? and how many days a week do you work your back to keep strength with out building up? my legs are so muscled and definaed, i was thinking of backing off on squats and such for a week and mainly doing floor work. thanks!

 

[starla]

Just thought I'd chime in as well: How often do you run? Running usually leans out the back(lats) and makes if difficult to develop large lat muscles. However, if you are doing low reps with heavy weights, you could be "filling out" your lats with increased muscle. This isn't necessarily a bad thing, as a well developed upper body (especially the "V" shape that muscled lats take on) make the waist look smaller and create a beautifully proportioned body.

If, however, you do not want large lats, you might try using high reps with light weights( try ME or PH, or Jari Love's RIpped to the Core) to add variety and a leaner look.

One note: I know professional body builders who do need to have their clothes tailored because of their "wide" back. They do look great though!

Starla

 

[morris]

i run 4 times a week, usually aroun 30-35 miles. i just am very broad in the torso anyways and tend to get strong. i will try going back to ME as i have not done that in a while. any tips as to how often i should work out my back? thanks

 

[starla]

If you are going for a leaner back, then I would suggest working your back out(from all angles) twice a week with high reps. If you want more of a heavily muscled look, then once per week, really hard and heavy, should do the trick! Hope this helps and good luck!

Starla