jjj

i have been training about 3 or 4 years now, although i take in a lot of protein, my diet has been a bit crap due to me being naturally lean,
now i have just about sorted my diet, so i want to make sure im not overtraining to make sure i get the best from my training.
any help and suggestions much apriciated.

mon, top/bottom chest, back.
inc. bench 3 x 10
decline bench. 3x10
pulldowns. 2x8 1x10
bent over rows. 3x10 (each arm)
flyes. 3x10
deadlifts. 3x10

tues. shoulders traps triceps
military press seated 2x10 1x8
shoulder press (db's) 2x10 1x8
db raises seated 3x10 1x8 (each arm)
dips (closegrip) 2x10
skull crushers 3x10
shrugs 3x12

wed legs abs
leg press 1x15 2x12
leg curls 3x10
calf raises 4x12
pulldowns (for abs) 2x20 2x15
squats 3x10

thurs rest

fri middle chest, biceps
db press 3x10
benchpress 4x8
cable curls with ez bar 1x12 2x10
db curls seated 2x10 1x 8 (each arm
dips, wide grip. 3x10
rope curls 3x10

sat and sun rest.
i know i look like a fan of the 3 sets of 10 reps but im open to suggestions!!

cellaratt

I'd say your a little off here as you will be training triceps two days in a row with little time for recop...Don't forget you also will be using your triceps in your shoulder routine and you shoulder in your chest the day before so I'd say yes some overtraining happening here...

cellaratt

I'd try to keep push muscles with push muscles and pull muscles with pull muscles JMO...Your routine seems all other the place and many exercises can be cut out...

jjj

any better suggestions?

jjj

is this a better split then:
mon back/biceps
tues tris/shoulders
wed. legs/abs
thurs rest
fri chest
sat and sun rest

Inggasson

I'd put the rest day on Wednesday to get a break mid-week. Other than that, yeah, looks like a much better split

Lost Soul

Overtraining is a strange thing and from that alone you cannot say over training or not but you can maybe say "too many similar exercises" for example

OT will result in chronic fatigue over a period of time...so if this is peaking and overreaching for a short period then its fine before a deload , recovery phase and the next installation of periodisation which could be the strength phase for example

IMO, 2 on 1 off is better for keeping test levels elevated and sufficent CNS and glycogen repelenishment/recovery, although others may prefer different methods or argue

If your goal is size then look where this fits in off the abck of any other training you have done and decide where you are going with it

One thing i would say is the middle, upper, lower, eastern, western, northern, southern blah blah chest theory needs scrapping.
hit it once or hit it more than once in a FBR (full body) plan over 2 or more days

the split itself is crap if I have to be honest with the exercise choice, order, reps and sets all off IMO

In fact, if you state a goal, previous 6 months training and then I can offer either a link or a bit of logic instead of going on here

jjj

my goal is purely size atm, im naturally lean and just want to bulk up a lot over the next year or 2 before i start cutting etc,

the past 6 months training have been a bit hit and miss really, excuses dont help anyone i know that, but ive gone through 4 or 5 training partners in the last year because my freinds dont stick it, so ive been joining in sessions with people i know from the gym,

a lot of the time i just turn up, decide what i havent done in 2 or 3 days, and do that.
as a result my legs have missed a LOT of training.
my gains have still been good but not as good as if i followed a program.

willsey4

Below is my split:

Mon : Chest and biceps
Tues : Legs
Wed : Rest
Thurs : Shoulders and tricpes
Fri : Rest
Sat : Back and calves
Sun : Rest

If you look at the way I have structured it you have a lot of rest time between say working your triceps while doing chest on Monday and then re using your triceps on Thursday.

There is also no 2 days next to each other where I am working an upper body muscle so lots of rest.

Let me know what you think

jjj

nice1, i'll follow that split from now on,
how many exercises per muscle do i want to be aiming for, and is 3-4 sets of 8-10 reps the best for building muscle?

willsey4

I do 4 exercises with 4 sets per body part for large muscles and 3 exercises with 3 sets for smaller muscles (only arms i do 3 exercises). This works for me, however my training partner at present is a lot smaller then me so to start him off i said for him to do 12 sets for chest for example opposed to my 16.

I personally like to aim around 10 reps and dont like to go much lower but then sometimes i pryamid 15,12,10,8 reps. Try 10 reps per set for say 4 weeks and then try pryamidding it for 4 weeks. See what works.

find out what is best for you. If you want typical workouts for specific body parts let me know and I will post what you want up.

jjj

cheers mate.

hackskii

Monday = Chest and bicep
Tuesday = cardio
Wednesday = quads and calves
Thursday = cardio
Friday = back and hamstrings
Saturday = off
Sunday = off
Monday = Shoulders and triceps
Tuesday = cardio
Wednesday I start it all over again with chest and bicep

I do HIT type training, this is pretty intensitve and this also allows for recouperation and recovery, both CNS and muscles.
I have found that the less I do the more I grow.
I do mix it up though.
I am doing reps and supersetting at the moment.

__________________
Scott

Lost Soul

TBH mate for someone using gear that is a very strange outlook

yes that looks good

2 on one off is good to kick test levels up and not hinder them, same too with glycogen replenishment.

IMO training is broken down in micro, meso and mcro cycle, punctuated by overreaching, deloading, building back up and repeating that cycle with different phases

another very good plan is:

Horizontal push/verticle pull
legs quad dominant
off with cardio
vertical push/horizontal pull
legs hip dominant
off
off with cardio

repeat...

so load that in whichever manner you wish, peak, overreach for a short period, deload and then pick something else to do the same with altering reps and focus

jjj

my programs used to be more strict than this, the 2 years i trained naturally i tarained well, but my diet was only ever 70% what it should be,

I had a bad bike crash and fcuked my shoulder, and consiquently lost 2 stone!
thats when i turned to gear, wrong reasons i know, but im here now.

im more than happy with my diet now, and im loving the test kick i get! my gains are good so its just the training i wanted help with.

cheers everyone.

...would it be a good idea to change from one method to another every few months?