MATTY_2008

Hi, just new to training and wondering if i am overtraining. I've been training about 2 month now, strength has slightly increased but due to reading some posts, I feel i may be overtraining! I tend to just train one bodypart per session. eg, mon-chest, wed-arms, fri-shoulders, sun-legs for about 45 mins a time. I have read that many different suggestions i'm kinda confused as to how often and how long to train each bodypart. Advice to get me on the write track would be appreciated. Cheers!!!

ah24

Just jump into a nice 2-3 day all compound routine mate

Baldo

Hello Mat

I would cut your training down to 3 days a week. Personally I would drop the day dedicated to arms:

1. Chest, tris
2. Back, bis
3. Legs, shoulders

I dont know what exercises that you do, but i would recommend compound lifts: Dead lifts, Bench, Squats, Shoulder press.

Your arms will grow mate dont worry, your benching will incorperate your tris, and pulling exercises on back will do ur bis (pullups are good!)Just add one arm exercise to the end of your Chest and back day. This will reduce the risk of overtraining.

What are your goals and I would be interested to see your diet too.

MATTY_2008

Cheers for the replies lads, well im 20 years old, 6ft and 12 stone.
My diet consists of :

10.00am - 2 scarmbled egg, 2 wholemeal toast, proten shake.
13.00pm - Pasta, chicken, potatotoes.
16.00pm - spaghettie bolognese or steak and jacket potatoe.
17.30pm - protein shake, 3 C.E.E caps (pre-training)
18.00pm - Train 45-60mins
19.00pm - 3 C.E.E Caps, sometimes protein shake
21.00pm - bowl of porridge and yogourt.

I also like to try and eat 5 fruit a day but usually forget.
Lastly goals are just to pack on some muscle and size and then lower overall bodyfat % I know both can't be acheved at once so im just gunna try and bulk up for now, till I see some good results, then think about cuttng.

Baldo

Your diet doesnt seem too bad mate.
I would add some complex carbs to your post work out shake.
Remember rest is just as important as training, make sure you get some good sleep (at least 8 hours a night)

Im glad to see that somebody has come here asking about diet and their training, as opposed to 'Im 6ft 12 stone, wanna pack on some size so i'm gonna eat a load of d-bol'

Good on you mate!! Reps

gym rat

diets also lacking quite abit of protein mate, and you'll need a good meal at least an hour after training, your body will be exhausted and can absorb 30 to 40grams of protein after a workout, so id either add steak and spuds or chicken and rice to your 7 oclock time frame

MATTY_2008

Cheers for the feedback lads, i'm gunna make some alterations to both training and diet, will post them up soon !!!

the enforcer

theres nothing wrong with training 4/5 day splits as long as you dont do too much. im currently doing a 5 day split, one body per session. im only in the gym for 20 mins max and im straight out. as everyone keeps saying use compound moves with strict form and once the muscles are stimulated get out of the gym and eat.

MATTY_2008

Well here's what i've come up with, as far as training's concerned:
It's a 3 day split with cardio.

Mon - chest and tri's:
Warm up set - DB bench press 1 x 15 @ 10 kg
Main sets - DB bench press 3 x 8 @ 17.5 kg
- Incline DB press 3 x 8 @ 15kg
- Chest flies 3 x 6 @ 10 kg
- Tricep kickbacks 2 x 6 @ 10kg

Wed - Back and bi's:
Warm up set - Bent over row DB 1 x 12 @ 10kg
Main sets - Deadlift 3 x 10 @ 70 kg
- Bent over row 3 x 8 @ 30 kg
- Bicep curls DB 3 x 10 @ 12.5 kg
- Hammer curl DB 1 x 6 @ 15kg

Fri - legs and shoulders:
Warm up set - DB shoulder press 1 x 10 @ 10kg
Main sets - DB shoulder press 3 x6 @ 12.5 kg
- Shrugs DB 3 x 10 @ 2o kg
Warm up set - squats 1 x12 @ 30 kg
Main set - leg extensions 5 x 10 @ 30kg

Sun - 40 min cardio, 2 x 20 sit-ups

Comments please!!!

Baldo

OK

Mon: scrap kickbacks, use a good mass builder like skull crushers or close grip bench press. Also add some dips for your lower pecs and tris.

Wed: Add pulls ups (this will works bis nicely). I also alternate between lat pull downs and bent over row.

Fri: Not enough squats, by all means do a warm up set, but the do a main set on them too. Do your 3x8 on your leg extensions.

Keep cardio low as you have so you can add mass quicker.

I'm doing 5x5 sets at the moment, loving the strength gain I'm getting.

Don't take this advice as gospel. There are people on here who are far moe experienced than me. But I think it is sound advice

Let us know how it goes mate.

ParaManiac

Diet not good.

Low on protein especially PWO and a massive 13 hr gap between bed and waking
Low on carbs around workout
No veg,low fat(efa's)

Training - prioritise your legs,forget extensions - more squats!

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ParaManiac

Give this a go (as posted by Tall on another thread)

Deads
Pullups/Chins
Rows

Squats
SLDL
Abs

Incline Bench
Dips
Overhead Press

@ 5x5 would be a good routine to start with

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Tall

I agree - reps for the good routine Para.... Oh wait... Thats my routine ... :rolleye11

MATTY_2008

well, cheers lads at least i now know what area's need improvement, i'll take ur advice to be more dedicated to legs and also add a lot more protein into my diet, plus carbs after workout. I'll let u know my changes soon, i'm also gunna work out how many grams of protein i'm eating per lb of body weight to see if i am matching up to the guide lines. I already know i'm not though.

ParaManiac

Tall,read again ball bag! due credit was given :love:

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