Overtraining, failure & rep ranges

[Advan]

Hi all

I'm looking for some good online sources for training routines, the problem is there are literally hundreds of them - many of which dont follow traditional methods of training, i.e 3/4/5 day split, chest/bis, legs, back/tris, delts/traps etc instead you'll find near full body workouts on the same day.

Its not too difficult to design your own program using compound exercises along with isolation exercises but my problem is I keep overtraining - how do you know when to go to failure and when to not, I have been training 110% every week, is this what you do or do you have for example one week all out with a lower rep range (maybe 6-8 or even pyramid down to the lower ranges) and the next at a higher range?

Where can I find out about all of this when most online articles all tell you different things?

I always thought the biggest gains were yielded by going absolutely all out every single sessoin, but its not working.

 

[Liquid13]

Eat and sleep more... you will be fine.

 

[Joshua86]

Basically you're going to have to find what works best for you. A while back I'd been doing a 5 day split, hitting every muscle group once per week. Recently I've switched to a 4 day split, hitting each major muscle group twice per week but using less volume per workout. So far it's been working out great! If I start getting progressivey weaker during my workouts, or start lacking energy on a consistent basis, or feel overly fatigued too easily, then I know I'm doing too much. If you can consistently "feel great" during your workouts and are seeing progression, you're generally ok. Now that's just my opinion. You have to feel it out!

Here's an example of my workout:

Monday - Chest/Shoulders/Triceps/Abs
Barbell Bench Press 4 x 12, 10, 8, 6
Incline DB Press 3 x 8-10
a.) Upright Rows 3 x 12, 10, 8, 6
b.) Side DB Laterals 3 x 8-10
(Triceps) 3-4 x 8-10 (or whatever)
(Abs) My ab routines are usually random exercises and I go by feel

Tuesday - Legs/Back/Biceps
Squats 4 x 12, 10, 8, 6
Leg Press 3 x 8-10
Pullups x until you get 50 reps or just do 4-5 sets or so
Cable Rows 3 x 10, 8, 6
(Biceps #1) x 2 sets
(Biceps #2) x 2 sets

Wednesday - Off / OR do some cardio and abs if you want

Thursday - Shoulders/Chest/Triceps
Clean and Press 3 x 12, 10, 8
Arnold Presses 3 x 10, 8, 6
Barbell Bench Press 3 x 12, 10, 8
Incline DB Flyes 3 x 8-10 (can superset with bench if you want)
(Triceps) x 3-4 sets

Friday - Back/Legs/Biceps/Abs
Close grip pullups or V-Bar Pulldowns 4 x 12, 10, 8, 6 (if pullups, go to failure)
Barbell Rows or Deadlifts (I switch it out biweekly) 3 x 10, 8, 6
Squats 4 x 15, 12, 10, 8
Leg Curls 4 x 8-12
(Biceps #1) x 2
(Biceps #2) x 2
(Abs)

** the a.) and b.) are to be done as supersets.
** Where it says (triceps) and (biceps) just add an exercise of your choosing and pick a rep range that you like. For triceps I usually like doing dips or extensions. For biceps I mix it up using incline DB curls, standing bar curls, standing one-arm DB preacher curls, lying curls, or concentration curls. I also do a lot of flexing and stretching between sets and after my workouts. The definition in my arms has increased so much since this time last year with little change in my bodyweight. For biceps, incline DB curls are the shiz!!!
** For abs, I just go until I feel like I've given them a good workout. Abs are overrated in my opinion; they don't need THAT much attention. Once you're abs feel substantial when you're pressing all over them, then they're pretty much ready to go once you get your BF low enough. I guess if you're a competition bodybuilder it's a slightly different story, but if you just want attractive abs, it doesn't take that much effort (aside from the dropping BF deal).

If you have any questions, ask me!!

Also, it's unfair to say that this is my exact routine all the time. I've been switching it up a lot lately and for me, that's the trick. Put your trust mainly in compound lifts, but don't neglect isolation training.

Good luck bro

 

[suncloud]

I always thought the biggest gains were yielded by going absolutely all out every single sessoin.

so says Dante Trudell, the creator of DC training. but even he realized the CNS needs a break when every training session is balls-to-the-wall. either you can do 2 weeks light every 10-12 weeks, or you risk burning out. furthermore, assisted reps past failure should be used very sparingly, as the risk of overtraining becomes much higher. lastly, if you're not recovering fast enough, your diet/sleep patterns could be at fault.

without knowing you, think about what everyone has posted, and analyze your routine, diet and sleep and figure out whats going on. within those variables lies the answer.