Over Training need a new routine - UK-Muscle Body Building Community

spangle · 16-05-2006, 07:03 PM

I have been training constantly for the last 3 years on a chest shoulders tri / legs back bi's 4 days out of a week (Shift worker) I now realise I have been over training and would like to go to a 5x5 routine over 4 days. I have read many posts on various routines and all I have done is confused myself. Would you Guys and girls suggest some routines (to confuse me further?). I have hit a plateau and seem to be going backwards. I currently weigh 14st 5lbs 42 yrs old and p..sed off

Carnivore · 17-05-2006, 01:06 AM

if your looking for a good begginers routine, then id suggest a 3 day a week, push, pull and legs day.

i always reccomend this routine, if your not getting results on your current:

Push
Flat Bench
Incline Bench
Standing OHP
Close Grip dips

Pull
Deadlift
Wide Grip Chins
V Bar Chins
bicep Curls

Legs
Squat
Bottom Pos Squat
Glute Ham Raise
Standing Calve raise

what about your diet, its as important as routine, if not more so, post up your daily intake buddy

**hackskii** · 17-05-2006, 01:32 PM

For your pull I would add some bent over rows for thickening of the back.

Carnivore · 17-05-2006, 06:21 PM

yea, dont knowhow i missed that one out, hacks it might be worth moving this thread out of the article section, he'd get more responses

**hackskii** · 17-05-2006, 06:46 PM

Sorted and bumped

16-05-2006, 07:03 PM	#1 (permalink)
spangle Old But New Join Date: Nov 2003 Location: South of the Water Posts: 30	Over Training need a new routine I have been training constantly for the last 3 years on a chest shoulders tri / legs back bi's 4 days out of a week (Shift worker) I now realise I have been over training and would like to go to a 5x5 routine over 4 days. I have read many posts on various routines and all I have done is confused myself. Would you Guys and girls suggest some routines (to confuse me further?). I have hit a plateau and seem to be going backwards. I currently weigh 14st 5lbs 42 yrs old and p..sed off __________________ Today, Tomorrow who knows

17-05-2006, 01:06 AM	#2 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	if your looking for a good begginers routine, then id suggest a 3 day a week, push, pull and legs day. i always reccomend this routine, if your not getting results on your current: Push Flat Bench Incline Bench Standing OHP Close Grip dips Pull Deadlift Wide Grip Chins V Bar Chins bicep Curls Legs Squat Bottom Pos Squat Glute Ham Raise Standing Calve raise what about your diet, its as important as routine, if not more so, post up your daily intake buddy __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-05-2006, 01:32 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,956	For your pull I would add some bent over rows for thickening of the back. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-05-2006, 06:21 PM	#4 (permalink)
Carnivore Somewhere between depressed and suicidal Join Date: Apr 2004 Location: location, location Posts: 1,077	yea, dont knowhow i missed that one out, hacks it might be worth moving this thread out of the article section, he'd get more responses __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

17-05-2006, 06:46 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 22,956	Sorted and bumped __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.