Am i over doing it at the gym ?

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    Am i over doing it at the gym ?


    Im wondering if i have been over doing it at the gym. I don't think i have since i always feel fine (like I'm not hurting myself) but i wanna make sure I'm not over doing it and losing muscle to cortisol lol (as dumb as that might sound)

    Day 1- Bicep and Back
    - i do 5 different bicep exercises at 3 sets each with 10 reps
    - i so 4 different back exercises at 3 sets each with 10 reps

    Day 2- Shoulders and legs
    - i do 5 different shoulder exercises at 3 sets each with 10 reps
    - i do 4 different leg exercises at 3 sets each with 10 reps

    Day 3- Chest and Triceps
    - i do 5 different chest exercises at 3 sets each with 10 reps
    - i do 4 different tricep exercises at 3 sets each with 10 reps

    Day 4- Cardio and Abs
    ( sometimes i do abs after the main workouts but not always )

    So just wondering if I'm doing to much. Be brutally honest and let me know if I'm making any mistakes. Thanks

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    Quote Originally Posted by thenewkid4011 View Post
    Im wondering if i have been over doing it at the gym. I don't think i have since i always feel fine (like I'm not hurting myself) but i wanna make sure I'm not over doing it and losing muscle to cortisol lol (as dumb as that might sound)

    Day 1- Bicep and Back
    - i do 5 different bicep exercises at 3 sets each with 10 reps
    - i so 4 different back exercises at 3 sets each with 10 reps

    Day 2- Shoulders and legs
    - i do 5 different shoulder exercises at 3 sets each with 10 reps
    - i do 4 different leg exercises at 3 sets each with 10 reps

    Day 3- Chest and Triceps
    - i do 5 different chest exercises at 3 sets each with 10 reps
    - i do 4 different tricep exercises at 3 sets each with 10 reps

    Day 4- Cardio and Abs
    ( sometimes i do abs after the main workouts but not always )

    So just wondering if I'm doing to much. Be brutally honest and let me know if I'm making any mistakes. Thanks
    If you're over training you'll know it. If you're always tired, trouble sleeping, not progressing with weights and reps, etc.. then you're over training. Otherwise you're just over thinking.

    As far as your workouts being as effective as they could/should be, that may be a different story
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    Quote Originally Posted by cswalczakny

    If you're over training you'll know it. If you're always tired, trouble sleeping, not progressing with weights and reps, etc.. then you're over training. Otherwise you're just over thinking.

    As far as your workouts being as effective as they could/should be, that may be a different story
    I have been progressing with weights a lot since i started going but like you said i think I'm just over thinking it
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    Your volume is fine, you could actually do more for legs if you wanted. I don't see any problem with what you're doing at all
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    Quote Originally Posted by thenewkid4011 View Post
    Im wondering if i have been over doing it at the gym. I don't think i have since i always feel fine (like I'm not hurting myself) but i wanna make sure I'm not over doing it and losing muscle to cortisol lol (as dumb as that might sound)

    Day 1- Bicep and Back
    - i do 5 different bicep exercises at 3 sets each with 10 reps
    - i so 4 different back exercises at 3 sets each with 10 reps

    Day 2- Shoulders and legs
    - i do 5 different shoulder exercises at 3 sets each with 10 reps
    - i do 4 different leg exercises at 3 sets each with 10 reps

    Day 3- Chest and Triceps
    - i do 5 different chest exercises at 3 sets each with 10 reps
    - i do 4 different tricep exercises at 3 sets each with 10 reps

    Day 4- Cardio and Abs
    ( sometimes i do abs after the main workouts but not always )

    So just wondering if I'm doing to much. Be brutally honest and let me know if I'm making any mistakes. Thanks
    I see lots of 'problems' with this. You do more work on your biceps than on your back? Why? Biceps have 2 heads (hence 'bi') while the back has many muscles which play a much greater role. Please enlighten me as to why you feel like your biceps (a small muscle group) needs more emphasis than your back (which is fkn huge).

    Yo do more for biceps than you do for legs. Seriously? Cmon man..

    And why do you fear cortisol so much? You realise you need cortisol during a workout, right?
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    Quote Originally Posted by Jiigzz

    I see lots of 'problems' with this. You do more work on your biceps than on your back? Why? Biceps have 2 heads (hence 'bi') while the back has many muscles which play a much greater role. Please enlighten me as to why you feel like your biceps (a small muscle group) needs more emphasis than your back (which is fkn huge).

    Yo do more for biceps than you do for legs. Seriously? Cmon man..

    And why do you fear cortisol so much? You realise you need cortisol during a workout, right?
    You raise good points. I did over look the back/bicep split, I thought it was back with the higher volume. That could def be cut back bc of the indirect work bis receive from back

    However, I don't need much volume for my legs bc they grow "easily" in fact I should have cut back, a few years back & I think that's partially to blame for my torn hamstring but that's an entirely different conversation.

    I guess, in was assuming the OP may have taken this into consideration. Perhaps they have not.
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    Quote Originally Posted by Jiigzz

    I see lots of 'problems' with this. You do more work on your biceps than on your back? Why? Biceps have 2 heads (hence 'bi') while the back has many muscles which play a much greater role. Please enlighten me as to why you feel like your biceps (a small muscle group) needs more emphasis than your back (which is fkn huge).

    Yo do more for biceps than you do for legs. Seriously? Cmon man..

    And why do you fear cortisol so much? You realise you need cortisol during a workout, right?
    Idk why i do a lot on bicep more then back and legs, just kinda how i started off doing everything and sorta got used to it that way. I don't "feel" like it needs more emphasis it was just a routine i started with.

    Im adding more to legs.

    As for the cortisol part i didn't know you needed it. I always herd it was bad cuz it eats away at the muscle. I don't fear it i just don't wanna lose muscle cuz of it.
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    How many thing should i be doing for back tho ? I have 3 for lats, 1 for lower back and 1 for rotator cuff but im still working on it. ( added to back thats why theres five instead of four from post )
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    Quote Originally Posted by thenewkid4011
    How many thing should i be doing for back tho ? I have 3 for lats, 1 for lower back and 1 for rotator cuff but im still working on it. ( added to back thats why theres five instead of four from post )
    What are the exercises?
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    Quote Originally Posted by Distilled Water

    What are the exercises?
    3 lats
    - lat pull down
    - plate loaded row
    - dumb bell row

    1 lower back
    - hyperextension

    1 rotator cuff
    - cable rotation
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    Quote Originally Posted by Distilled Water

    What are the exercises?
    3 lats
    - lat pull down
    - plate loaded rows
    - dumb bell rows

    1 lower back
    - hyperextension

    1 rotator cuff
    - cable rotation
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    Ignore how it sent twice that was my mistake
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    Quote Originally Posted by thenewkid4011

    3 lats
    - lat pull down
    - plate loaded rows
    - dumb bell rows

    1 lower back
    - hyperextension

    1 rotator cuff
    - cable rotation
    That routine looks fine to me. Maybe mix in deads every other week for the hyper extensions
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    Yeah cortisol during exercise= good, excessive after= bad. Heres a link for ya Stop fearing cortisol

    Yeah I get that most people 'overdo' certain muscle groups but remember that when you row, you also hit your biceps. Your arms really don't need that much specific attention. If they don't grow then try splitting the routine into 2 days rather than having high volume on one day.

    I need a tonne of volume for my legs haha its sucks. I split my leg day into 2 just to up the frequency to try stimulate them to grow.

    Wasn't trying to come off as rude, so I apologize if thats the way it sounded.
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    Quote Originally Posted by Jiigzz
    Yeah cortisol during exercise= good, excessive after= bad. Heres a link for ya

    Yeah I get that most people 'overdo' certain muscle groups but remember that when you row, you also hit your biceps. Your arms really don't need that much specific attention. If they don't grow then try splitting the routine into 2 days rather than having high volume on one day.

    I need a tonne of volume for my legs haha its sucks. I split my leg day into 2 just to up the frequency to try stimulate them to grow.

    Wasn't trying to come off as rude, so I apologize if thats the way it sounded.
    Sorry meant to answer earlier but was busy all day. Thank you for link ill check it out and you werent being rude you were being helpful and i owe you a thanks because like i said i never really put much thought into it just routine from how i started lol thanks again man
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    Quote Originally Posted by Distilled Water

    That routine looks fine to me. Maybe mix in deads every other week for the hyper extensions
    Ok ill add some of those to thanks for the help man
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    Higher frequency with less volume in each session is the way to go, IME.
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