Am I over training?

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    Am I over training?


    Hey guys id like you to take a look at my workout split/routine. Is this too much?

    Mon-chest/delts
    Tues-cardio
    Wed-Back/bi/tri
    Thur-cardio
    Fri-light chest and shoulders
    Sat-cardio/off day
    Sun-cardio/off day (if i feel like going or not)


    as far as the sets and reps

    mon- flat bench- 3-4 sets 5-8 reps
    db flyes 3 sets
    pec dec machine 3 sets
    decline bench 3-4 sets
    flat db press
    dips 3 sets
    front and side db raises 3 sets of each

    wed- back, bi's, tri's
    4 sets standing ez curl
    3 sets standing db curl
    3 sets lat pulldown
    3 sets T-bar rows
    3 sets reverse ez bar curl(forearm)
    3 sets shrugs


    Fri basically same lifts just with lighter weight

    Sat- i like to do biceps a little on sat also as im i feel they are lagging in comparison to my tri's/shoulders.


    it seems like a lot of sets to do but up until now i have been making ok gains. Im open for opinions though so throw em out there!

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    No legs???
    You should be able to feel you're overtraining, then when you do, lower the set total down some.
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    The barage of things I'm about to say is a lot like Nyquil: It might be tough to swallow, but you'll feel a lot better once you did. Here goes:


    1) No Legs day?
    2) You're overtraining your chest and shoulders if you're training high volume twice per week.
    3) Friday is a "lighter day"? Sorry, but if I know I'm gonna half-ass it at the gym that day, I simply don't go.
    4) You're doing 10 sets of biceps exercises, and 6 sets of back exercises (which also stimulate the biceps), and then you feel the need to train biceps Saturday morning? You're doing more to your biceps than I do when I'm on a steroids cycle.
    5) There are two exercises which I feel must be in every bodybuilding routine (in some form or another): Deadlifts and Squats. You're getup is lacking both of these.
    6) Lateral raises a la carte WILL NOT give you the shoulders you want. I strongly suggest some more compound motions such as some form of shoulder press and upright rows (practicing proper form).
    7) You don't have any triceps exercises listed on Back/bi's/tri's day.
    8) IMO you use too many isolation moves, and not enough compound exercises.

    With all this being said, I would recommend changing you're split to something like this: M=Chest/Tri's , W=Back/Bi's, F=Legs/Delts. Here's an example of some sh*t you can do. Try starting out a this lower volume, and if you feel you can increase volume, have at it.

    Monday:
    Incline bench (dumbbells or barbell): 3 sets
    Weighted dips or Decline Bench: 3 sets
    Flyes or Pec Deck: 3 sets
    Triceps Cable Pushdown (with elbows flared): 3 sets
    Skull Crushers: 3 sets

    Wednesday:
    Deadlift: 3 sets
    T-Bar Row or barbell row: 3 sets
    Lat-Pulldown: 3 sets
    Barbell Curls: 3 sets
    Seated Hammer Curls: 3 sets

    Friday:
    Squats: 3 sets
    Stiff-legged Deadlift: 3 sets
    Lunges: 3 sets
    Shoulder Press: 3 sets
    Upright Row: 3 sets
    Side Laterals: 3 sets
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    Quote Originally Posted by thesinner View Post
    The barage of things I'm about to say is a lot like Nyquil: It might be tough to swallow, but you'll feel a lot better once you did. Here goes:


    1) No Legs day?
    2) You're overtraining your chest and shoulders if you're training high volume twice per week.
    3) Friday is a "lighter day"? Sorry, but if I know I'm gonna half-ass it at the gym that day, I simply don't go.
    4) You're doing 10 sets of biceps exercises, and 6 sets of back exercises (which also stimulate the biceps), and then you feel the need to train biceps Saturday morning? You're doing more to your biceps than I do when I'm on a steroids cycle.
    5) There are two exercises which I feel must be in every bodybuilding routine (in some form or another): Deadlifts and Squats. You're getup is lacking both of these.
    6) Lateral raises a la carte WILL NOT give you the shoulders you want. I strongly suggest some more compound motions such as some form of shoulder press and upright rows (practicing proper form).
    7) You don't have any triceps exercises listed on Back/bi's/tri's day.
    8) IMO you use too many isolation moves, and not enough compound exercises.

    With all this being said, I would recommend changing you're split to something like this: M=Chest/Tri's , W=Back/Bi's, F=Legs/Delts. Here's an example of some sh*t you can do. Try starting out a this lower volume, and if you feel you can increase volume, have at it.

    Monday:
    Incline bench (dumbbells or barbell): 3 sets
    Weighted dips or Decline Bench: 3 sets
    Flyes or Pec Deck: 3 sets
    Triceps Cable Pushdown (with elbows flared): 3 sets
    Skull Crushers: 3 sets

    Wednesday:
    Deadlift: 3 sets
    T-Bar Row or barbell row: 3 sets
    Lat-Pulldown: 3 sets
    Barbell Curls: 3 sets
    Seated Hammer Curls: 3 sets

    Friday:
    Squats: 3 sets
    Stiff-legged Deadlift: 3 sets
    Lunges: 3 sets
    Shoulder Press: 3 sets
    Upright Row: 3 sets
    Side Laterals: 3 sets
    i normally do squats on monday's but the past couple of weeks ive been lazy and just havent done them. I did deadlifts all through hs and got pretty good at it (425) but still hated doing them so i quit once i got out. Im sorry for the lack of info, i did this this morning in a rush so i left out some exercises..(military press, squat...) but i see it is still too much training. Im going to switch it up and take out about half of what i do each day and see where that takes me. And when you do deads do you use a straight bar or the a hex-bar. Ive used both, just curious which you prefer.
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    I've never used the hex bar.

    If you deadlifts on back days, I would recommend the straight bar, as the hex bar will work more of your legs.
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    just an update here. Since my last post ive been knocked down the bicep workouts to 3 exercises as well as for the chest. I was actually stronger today than i have been, i think because of 2 things. 1. im not overtraining like i was before (common sense) and 2. I took yesterday off which i normally dont do.
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    right on!
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    Quote Originally Posted by thesinner View Post
    I've never used the hex bar.

    If you deadlifts on back days, I would recommend the straight bar, as the hex bar will work more of your legs.
    yup.

    there is nothing like deads with the straight bar!

    if i could pick three exercises to do.. it would be deads, pushups, and sprints.


    bro.. you need to do legs! believe it or not, thats where your power comes from!
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    Quote Originally Posted by powerhouse21 View Post
    just an update here. Since my last post ive been knocked down the bicep workouts to 3 exercises as well as for the chest. I was actually stronger today than i have been, i think because of 2 things. 1. im not overtraining like i was before (common sense) and 2. I took yesterday off which i normally dont do.
    uhhh.. yu gonna put a leg day in your routine or do i have to go to your gym and make you do some squats, lunges, sprints, and legpress dropsets!!!!

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    Quote Originally Posted by PHWSSJ View Post
    uhhh.. yu gonna put a leg day in your routine or do i have to go to your gym and make you do some squats, lunges, sprints, and legpress dropsets!!!!

    o dang....................i'm hurting imagining all that
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    Quote Originally Posted by dlew308 View Post
    o dang....................i'm hurting imagining all that
    well he's gota catch up!!!!
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    Quote Originally Posted by PHWSSJ View Post
    well he's gota catch up!!!!
    yup and boy will he pay for it

    :squat:
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    yeah i did squats today. 135 warmup x10, 225x8 276x6 315x4...not bad considering i havent done them for a while. Like i said when i was in hs i did squats, deads and cleans every week and my total body strength was higher than now so im looking forward to getting back into it.
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    Quote Originally Posted by dlew308 View Post
    yup and boy will he pay for it

    :squat:
    yeah, i could barely walk outta the gym after those squats....did some lunges too.
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    Quote Originally Posted by dlew308 View Post
    yup and boy will he pay for it

    :squat:
    MUAH AHHH HAA HAAA (evil laughter)!!!!!! YESSS SIR!!!!!!
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    Squats... insanely important. Don't guess on formwork... look it up.. unless you want a hurniated disc. As all the big boys say- what seperates the men from the boys is the squat cage.


    Git'r'dun
  

  
 

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