am I overtraining??? - UK-Muscle Body Building Community

Clifton · 13-08-2008, 01:23 PM

Well I started training again after a 4 month break in July, I bought myself a bench press, weights (50kg+ 35kg set) & dumbell sets (only 30kg, 15 on each side) this is my training regime

Mon-Arms

Curls 4 sets 10 reps (work till fail)
2 min rest
Triceps Extensions 3 or 4 sets 8-10 reps
2 min rest
Concentration curls 3 sets 10 reps (work till fail)
2 min rest
Barbell curls 4 sets 8-10 reps (work till fail)
2 min rest
Reverse curls
2 min rest
Reverse+ wrist curls

Tues-Chest

Bench press-4/5 sets 10 reps (work till fail)
2 min rest
Dumbell press 3 sets 10 reps

Weds-Back

One-Arm dumbbell rows- 4 sets 10 reps
2 min rest
Bent rows-3 sets 10 reps
2 min rest
Sumo deadlift 4 sets 10 reps
2 min rest
upright rows 3 sets 10 reps

Thus- Shoulders

Back presses free weights- 3 sets 10 reps
2 min rest
seated front presses 3 sets 10 reps
2 min rest
upright rows 3 sets 10 reps
2 min rest
seated dumbell presses 3 sets 10 reps
2 mins rest
lateral dumbbel raises 3 sets 10 reps

Fri- abdomen & Legs

Dumbell Squats 3 sets 10 reps
1 min rest
Leg extensions 3 sets 12 reps (my bench only goes up too 30kg)
1 min rest
good mornings 3 sets 10 reps

Abdomen

Sit ups & crunches

I usually train for around an hour to hour1/2, I time my rests in between sets by using a stopwatch 7 drink water inbetween sets.

I take prolab & large 2 weight gainer which I have been taking for around a month but cut down too one drink a day as it contains around 20g of suger per drink so that 40g per day & 240 grams per week.

http://www.amazon.co.uk/Prolab-N-Lar...8625846&sr=8-1

& I weigh around 9.5stone

irwit · 13-08-2008, 05:55 PM

Are you tired or suffering from symptoms of overtraining ? Are you gaining muscle ( if thats your goal ? )

I could do that routine for a couple of weeks and either be visabley overtrained or look completely fine. I think if you are lifting really heavy good reps then you wouldnt manage that routine for long.

willsey4 · 13-08-2008, 05:57 PM

Are you getting really tired and depleted from this training?

LloydOfGrimsby · 13-08-2008, 06:29 PM

Too many bicep exercises IMO, but to each is their own....

brickhoused · 13-08-2008, 06:42 PM

simple answer- yes

ba baracuss · 13-08-2008, 07:27 PM

Less is more.

nft

13-08-2008, 01:23 PM	#1 (permalink)
Clifton Newbie Trainer Join Date: Aug 2008 Location: Mid Wales Posts: 8	am I overtraining??? Well I started training again after a 4 month break in July, I bought myself a bench press, weights (50kg+ 35kg set) & dumbell sets (only 30kg, 15 on each side) this is my training regime Mon-Arms Curls 4 sets 10 reps (work till fail) 2 min rest Triceps Extensions 3 or 4 sets 8-10 reps 2 min rest Concentration curls 3 sets 10 reps (work till fail) 2 min rest Barbell curls 4 sets 8-10 reps (work till fail) 2 min rest Reverse curls 2 min rest Reverse+ wrist curls Tues-Chest Bench press-4/5 sets 10 reps (work till fail) 2 min rest Dumbell press 3 sets 10 reps Weds-Back One-Arm dumbbell rows- 4 sets 10 reps 2 min rest Bent rows-3 sets 10 reps 2 min rest Sumo deadlift 4 sets 10 reps 2 min rest upright rows 3 sets 10 reps Thus- Shoulders Back presses free weights- 3 sets 10 reps 2 min rest seated front presses 3 sets 10 reps 2 min rest upright rows 3 sets 10 reps 2 min rest seated dumbell presses 3 sets 10 reps 2 mins rest lateral dumbbel raises 3 sets 10 reps Fri- abdomen & Legs Dumbell Squats 3 sets 10 reps 1 min rest Leg extensions 3 sets 12 reps (my bench only goes up too 30kg) 1 min rest good mornings 3 sets 10 reps Abdomen Sit ups & crunches I usually train for around an hour to hour1/2, I time my rests in between sets by using a stopwatch 7 drink water inbetween sets. I take prolab & large 2 weight gainer which I have been taking for around a month but cut down too one drink a day as it contains around 20g of suger per drink so that 40g per day & 240 grams per week. http://www.amazon.co.uk/Prolab-N-Lar...8625846&sr=8-1 & I weigh around 9.5stone Last edited by Clifton; 13-08-2008 at 03:39 PM.

13-08-2008, 05:55 PM	#2 (permalink)
irwit is realising, diet, traing, rest, supplements, 12 egg breakfasts are nothing without consistency Join Date: Mar 2007 Location: London Posts: 505	Re: am I overtraining??? Are you tired or suffering from symptoms of overtraining ? Are you gaining muscle ( if thats your goal ? ) I could do that routine for a couple of weeks and either be visabley overtrained or look completely fine. I think if you are lifting really heavy good reps then you wouldnt manage that routine for long.

13-08-2008, 05:57 PM	#3 (permalink)
willsey4 Looking Freaky Join Date: Apr 2008 Location: Essex Posts: 544	Re: am I overtraining??? Are you getting really tired and depleted from this training?

13-08-2008, 06:29 PM	#4 (permalink)
LloydOfGrimsby Chasing the pounds... Join Date: Jul 2008 Location: Grimsby Posts: 403 Blog Entries: 1	Re: am I overtraining??? Too many bicep exercises IMO, but to each is their own.... __________________ My Journal Moscos for PM!

13-08-2008, 06:42 PM	#5 (permalink)
brickhoused 100% British Beef Join Date: Mar 2008 Posts: 351	Re: am I overtraining??? simple answer- yes

13-08-2008, 07:27 PM	#6 (permalink)
ba baracuss The White Pele Join Date: Apr 2004 Posts: 882	Re: am I overtraining??? Less is more. nft

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