work out routine, too much?
04-28-2008 07:16 PM
work out routine, too much?
Hey what yo guys think, is this too much? My brother and I have been doing this for the past 3 months, we have gone up in weight but i am at a plateu and i was wondering if we are over training.
Monday: chest flat bench (12,10,8) incline bench/free weights(whatever we want to do that day) 12,10,8, decline bench (12,10,8) butterfly machine (12,10,8) and we throw in either cable machine to stretch out and/or we add in the flat chast machine(12,10,8) we try to do every set to failure because we have a spot there and we take advantage of it
tuesday tri/shoulder/legs 3/4 triceps, 3/4 shoulders, and 3 or 4 legs.
thursday bi/back, usually 3/4 bicep workouts 12/10/8 or 10/8/6, and 3/4 back workouts(12,10,8),
04-29-2008 09:14 PM
What is your age? That helps out a good amount and what do you take as far as supplements are concerned? Indeed you are doing to much. For example on monday you do chest and then tuesday shoulders and tris, On chest day you use your tris and shoulders alotttt! That means essentially you are hitting the same muscles two days in a row. 6 days a week is a bit much, try to consolidate days. Make monday your chest,shoulders, and tri day take tuesday off and make wednesday a leg day, have thursday be a cardio and core day(ab work) and friday a back and bi's day. Saturday could either be cardio or for extra fun make it a ballistic shoulder and chest day, hit light weights with high intensity in short periods. For example do the bench press light and fast and then with no rest go immediately to a barbell shoulder press. Have fun and hit me back with your own ideas and what you are currently doing supplement wise.
04-29-2008 10:21 PM
Yea I was looking up routines that is more like what I was finding lol I take in alot of protein, i drink a 100% egg white protein( the one that comes in the squirt bottle that has no salmenila) with a scoop of casein in the morning before breakfast, usually eat a cup of oatmail or something with decent protein and carbs, good lunch, bannana or apple or something, i drink whey before a hour or so before i work out and then take a pre work out drink ( no xplode, yea it sucks but i bought it) and then i take in a whey, w/ blueberry/bannana, with rice milk something like that after i work out. and i take creatine, and 20+ grams of glutamine a day with my shakes and what not. i think my diet is good and my protein intake is good i eat alot of almonds and stuff, I am a plateu at all of my lifts so I was wondering what was up and maybe I was overtraining, thanks I might try that work out i like the light day on saturday for chest/shoulders, I just didnt think 1 day a week of each type of muscle was enough. Thx
oh im 20 btw
04-30-2008 09:39 AM
Diet and supps are superb, you are doing all the necessary things. Once a week is enough if you cant see results by hitting the same groups alot in the same week. However if you get adventurous i would suggest 3 days of hitting all the muscle groups (monday,wednesday,friday) with circuits and heavy lifts. Such as bench,dead, and squat with barbell shoulder cleans or presses. Mix in a few chinups, pullups and dips and you will have a very intense program. Circuits arent sexy now a days, but they are very underrated and very effective. I know how hard it is to stay out of the gym and not lift, i want every damn day to be a lifting day. However i soon found out my body disagreed with me. You will do well my friendly friend, and no-explode isnt the worst thing ever. I know people are harsh on it, but i got pretty decent results on it. When buying time comes again try SuperPump 250, it is by far the best NO product i have tried, i have indeed tried them all. Good Luck!
04-30-2008 09:49 AM
Might want to try messing with your rep ranges, since you're stuck at a plateau..
Try undulating periodization? Basically what you do is switch up your rep scheme every 2nd workout for that muscle group.. For example:
Day1: Chest and such - 3 sets of 12
Day2: legs and such - 3 sets of 12
Day 3: chest and such - 5 sets of 5
day 4: legs and such - 5 sets of 5
day 5: chest and such - 4 sets of 8
day 6: legs and such - 4 sets of 8
04-30-2008 01:38 PM
That is a lot of volume, especially for Monday, that is a 150 reps. Being that most of those exercises also work the shoulders and tris the Tuesday work out is going to suffer because of the volume the previous day.
Originally Posted by theBIGcactus
What kind of goal do you have for working out? Strength, size, both?
How much training experience do you have?
Just looking at the numbers I am going to bet you are overtraining. Gives us some details and we can probably point you in a good dircetion.
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