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overtraining???

  1. #1
    Junior Bodybuilder joei rock's Avatar
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    Question overtraining???
    ******something new posted below...


    just started doing this.. but wondering if it might be too much.. i have always worked a muscle group only once a week in various splits (3 day, 4day, 5day) . i am giving this a shot .. just wanted to know if anyone does something similar or if you think i might end up over training ...


    WEEK 1
    monday:chest/delts/tricep
    1. decline bench... 2 warm up set w/ just bar, 2 warm up sets @135, 1 set 8-10 reps @225, 1 set 4-6 reps @ 365
    2. DB incline press... 1 warm up 12-15 reps, 1 set 8-10 reps w/ 115lbs (those are the biggest DB i got)
    3. flat bench DB fly.. 1 warm up set... 1 set 6-8 reps
    4. military DB press... 2 warm ups.. 1 heavy set 5-6 reps
    5. laterals... 1 warm up.. 1 heavy set 4-6 reps
    6. front raises.. 1 warm up set.. 1 heavy set
    7. tricep cable pushdown.. 2 warm ups.. 1 working set 6-8 reps
    8. close grip flat bench... 1 warm up @ 135.. 1 working set
    9. 2 sets of 10 dips

    wednesday: back/bicep
    1. bent over rows.. 1 warm up with just bar... 2 warm ups @135.. 1 set @225
    2. cable pull downs .. 2 warm ups... 1 heavy set 5-6 reps
    3. seated cable row .. 1 warm up .. 1 heavy set
    4. DB bent over row.. 1 warm up .. 1 heavy set
    5. BB shrugs ... 2 warm ups .. 1 heavy
    6. incline DB curls.. 2 warm ups.. 1 heavy set
    7. BB culrs .. 1 warm up.. 1 heavy set
    8. hammer curls.. 1 warm up .. 1 heavy set

    Friday:chest/tricep
    same as previous monday

    Saturday: legs
    1. leg extensions.. 2 very light warm ups.. 2 medium warm ups .. 1 heavy set
    2. squats.. 2 warm ups.. 1 heavy set
    3. leg press... 1 warm up.. 1 heavy set
    4. leg curls.. 2 warm ups .. 1 heavy set
    5. stiff legged deads.. 1 warm up.. 1 heavy set
    6. calve raises.. 2 warms ups .. 3 sets of 20 reps

    WEEK 2
    monday: back/bicep
    same as previous wednesday

    wednesday: chest/tricep
    same as previous friday

    friday: back/bicep
    same as monday

    saurday: legs
    same
    Last edited by joei rock; 04-02-2012 at 11:38 PM.

  2. #2
    Junior Bodybuilder joei rock's Avatar
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    90 views no one has atleast a comment.. critique... maybe feel like bashing the whole routine .. w/e ..

  3. #3
    Amateur Bodybuilder Diced's Avatar
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    its dog shit . op sorry to b harsh but ur heading for an injury with a training program like that .

  4. #4
    Amateur Bodybuilder Diced's Avatar
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    ill take a guess what ull injure to and im gunna say ur ac joint in ur shoulder .

  5. #5
    Junior Bodybuilder joei rock's Avatar
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    i was looking for honest feedback .. harsh is perfect.. lol..
    hoping a few more will shime in ...

    why do you say i will injure shoulder though ? .. b/c of chest and shoulder being together .. or doing it 2x a week every other week?

  6. #6
    Junior Bodybuilder joei rock's Avatar
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    one last bump up ..

  7. #7
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    Man...that's taxing on the shoulder. Monday, Wed, and Fri you shoulder is being worked either directly or indirectly...BOTH weeks.

    You can do it...go for it. But this routine is much more likely to get a pull, strain, tear, w/e of the shoulder or an injury period due to overtraining the chest and back and shoulder obviously.

    Just be careful. Listen to your body.

  8. #8
    Junior Bodybuilder joei rock's Avatar
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    thanks for the input ... im just looking for something new to try for a bit ... wana switch up the routine ... i guess the search will continue ..

  9. #9
    Toilet repair guy
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    Quote Originally Posted by Rage1989 View Post
    Man...that's taxing on the shoulder. Monday, Wed, and Fri you shoulder is being worked either directly or indirectly...
    I would listen to this guy. I havnt known 2 people in 30 years of lifting that fully recovered from a bad shoulder injury.
    The cause has almost always been over training.

  10. #10
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    I'm telling you bro. Them shoulders will RIP! Happened to my dad. He was doing CURLS...biceps and triceps...and in the middle of a curl his shoulder ripped...now this was before I was born...and he could NEVER throw the ball with me or lift weights with me...all because of that. Be careful.

  11. #11
    Junior Bodybuilder joei rock's Avatar
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    ok .. did a little internet searching .. found this .. like it .. started today ..




    Monday ; Delts, Traps, Triceps & Abs:
    * Delts Dumbbell Side Laterals 3 sets x 12 reps
    * Dumbbell Press 3 sets x 8-12 reps
    * Side Lateral Cable 3 sets x 8-12 reps
    * Front Raise 2 sets x 10 reps
    * Bent Over Dumbbell Laterals 3 sets x 10 reps
    * Triceps Cable Extension 4 sets x 15 reps
    * Single Arm Extensions 3 sets x 15 reps
    * Close-Grip Bench Press 3 sets x 8 reps
    * Dumbbell Kickbacks 3 sets x 12 reps
    * Dips 3 sets of 15 reps
    * Traps Shrugs 4 sets x 12 reps
    * Abs Crunches 3 sets x 20 reps
    * Rope Crunch 3 sets x 20 reps
    * Leg Lifts 3 sets x 10 reps
    Tuesday ; Back:
    * Back Wide-Grip Pulldowns 3 sets x 10 reps
    * Dumbbell Rows 3 sets x 10 reps
    * Bent Over Barbell Rows 4 sets x 10 reps
    * Deadlifts 3 sets x 12 reps
    * Close-Grip T-bar Row 3 sets x 10 reps
    * Behind-the-Neck Pulldowns 3 sets x 10 reps
    * Seated Rows 3 sets x 10 reps
    * Hyperextensions 3 sets x 10 reps
    Wednesday ***8211; Off
    Thursday; Chest, Biceps,& Abs:
    * Chest Incline Barbell Press 5 sets x 10-12 reps
    * Flat Dumbbell Press 3 sets x 8-10 reps
    * Incline Dumbbell Flyes 3 sets x 10 reps
    * Cable Crossovers 3 sets x 12 reps
    * Decline Bench Press 3 sets x 8 reps
    * Biceps Straight Bar Curl 5 sets x 15 reps
    * Single Arm Dumbbell Curl 3 sets x 12 reps
    * Single Arm Preacher Curl 3 sets x 10 reps
    * Hammer Curl 2 sets x 12-15 reps
    * Abs Crunches 3 sets x 20 reps
    * Rope Crunch 3 sets x 20 reps
    * Leg Lifts 3 sets x 10 reps

    Friday; Quads:
    * Leg Extensions 3 sets x 20 reps
    * Leg Press 4 sets x 12 reps
    * Squats 4 sets x 6-10 reps
    * Lunges 3 sets x 8 steps per leg
    * Leg Extensions (heavy) 4 sets x 10 reps
    Saturday ; Hamstrings, Calves & Abs:
    * Hamstrings Lying Leg Curl 6 sets x 12 reps
    * Romanian Deadlift 3 sets x 10 reps
    * Single Leg Hamstring Curl 3 sets x 12 reps
    * Leg Press (feet high and wide) 3 sets x 12 reps


    supposedly one of cutler routines .. IDK .. w/e
    Last edited by joei rock; 04-02-2012 at 11:38 PM.

  12. #12
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    In all of this, you have yet to articulate a goal!

    What are you trying to achieve through training?

    No one, myself included, can comment on whether a routine is acceptable for your needs/wants unless you clearly articulate your desired end state.

    I would hope you are not just randomly trying different routines but rather have some clear purpose for your actions. If you can share that with the members, someone might be able to help you.



    Quote Originally Posted by joei rock View Post
    ok .. did a little internet searching .. found this .. like it .. started today ..




    Monday ; Delts, Traps, Triceps & Abs:
    * Delts Dumbbell Side Laterals 3 sets x 12 reps
    * Dumbbell Press 3 sets x 8-12 reps
    * Side Lateral Cable 3 sets x 8-12 reps
    * Front Raise 2 sets x 10 reps
    * Bent Over Dumbbell Laterals 3 sets x 10 reps
    * Triceps Cable Extension 4 sets x 15 reps
    * Single Arm Extensions 3 sets x 15 reps
    * Close-Grip Bench Press 3 sets x 8 reps
    * Dumbbell Kickbacks 3 sets x 12 reps
    * Dips 3 sets of 15 reps
    * Traps Shrugs 4 sets x 12 reps
    * Abs Crunches 3 sets x 20 reps
    * Rope Crunch 3 sets x 20 reps
    * Leg Lifts 3 sets x 10 reps
    Tuesday ; Back:
    * Back Wide-Grip Pulldowns 3 sets x 10 reps
    * Dumbbell Rows 3 sets x 10 reps
    * Bent Over Barbell Rows 4 sets x 10 reps
    * Deadlifts 3 sets x 12 reps
    * Close-Grip T-bar Row 3 sets x 10 reps
    * Behind-the-Neck Pulldowns 3 sets x 10 reps
    * Seated Rows 3 sets x 10 reps
    * Hyperextensions 3 sets x 10 reps
    Wednesday ***8211; Off
    Thursday; Chest, Biceps,& Abs:
    * Chest Incline Barbell Press 5 sets x 10-12 reps
    * Flat Dumbbell Press 3 sets x 8-10 reps
    * Incline Dumbbell Flyes 3 sets x 10 reps
    * Cable Crossovers 3 sets x 12 reps
    * Decline Bench Press 3 sets x 8 reps
    * Biceps Straight Bar Curl 5 sets x 15 reps
    * Single Arm Dumbbell Curl 3 sets x 12 reps
    * Single Arm Preacher Curl 3 sets x 10 reps
    * Hammer Curl 2 sets x 12-15 reps
    * Abs Crunches 3 sets x 20 reps
    * Rope Crunch 3 sets x 20 reps
    * Leg Lifts 3 sets x 10 reps

    Friday; Quads:
    * Leg Extensions 3 sets x 20 reps
    * Leg Press 4 sets x 12 reps
    * Squats 4 sets x 6-10 reps
    * Lunges 3 sets x 8 steps per leg
    * Leg Extensions (heavy) 4 sets x 10 reps
    Saturday ; Hamstrings, Calves & Abs:
    * Hamstrings Lying Leg Curl 6 sets x 12 reps
    * Romanian Deadlift 3 sets x 10 reps
    * Single Leg Hamstring Curl 3 sets x 12 reps
    * Leg Press (feet high and wide) 3 sets x 12 reps


    supposedly one of cutler routines .. IDK .. w/e

  13. #13
    Junior Bodybuilder joei rock's Avatar
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    i have been dropping body fat for the last year n half .. but thats b/c i was very heavy.. my goal might seem like a little too much , but i want to keep dropping fat ..but i want to keep adding as much muscle as possible .. i know most will say i got to do one or the other .. i feel i have been doing both succesfully till about now i guess .. i have been stuck at 250lbs for a while now ..
    so after that little ramble of mine i realize i am more interested in adding size right now .. my BF% is still in the high teens right now , so i want to bulk up with out adding any more fat... if i can!!

  14. #14
    Pro Bodybuilder MANOWAR's Avatar
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    DUDE that's way too much

    if you look at my earlier posts from like 05 06, i was doing the same as you, way too much. it's extremely ineffective. pro olympian bodybuilders on steroids have shorter workouts than that!!!
    dexter jackson does like 4-5 exercises per workout

    i've found that MOST effective training for me, and everyone i've trained with, is 4-5 exercises, 5 MAX, 2-3 compound w 3 working sets each, and then 1-2 isolation w 2-3 sets. that's ALL you need!
    i would literally quarter those workouts lol

    good luck

  15. #15
    Pro Bodybuilder MANOWAR's Avatar
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    i think the only goal that would be achieved with this split - is the goal of "i want to LOSE as much muscle as possible but spend hours in the gym" lol

    not to make fun of you, i'm just making the point, this kind of training is extremely ineffective ! think about it buddy !!

  16. #16
    Pro Bodybuilder MANOWAR's Avatar
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    do a search for threads started by
    PULLINBIG
    or pullingbig

    a few years ago i came across his protocol, it was a three or four day split, compound lifts being the main focus. helped me gain SO much muscle, so quick i felt i was on steroids

    follow that for a few weeks !!

  17. #17
    Junior Bodybuilder joei rock's Avatar
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    i understand what your saying .. this is why i have been posting it up to get feedback..i just feel i need to try something new .. i feel like i have been stuck for a bit..
    just for reference this is what i was doing until just a few weeks ago:

    monday:chest /bicep
    bb flat bench .. 3 warm ups and 1 working set
    DB incline .. 2 warm ups and 1 working set
    bb decline bench... 2 warm ups and 1 working set
    incline flies.. 1 warm up and 1 working set
    bb curls... 2 warm ups and 1 working set
    DB curls... 1 warm up and 1 working set
    hammer curls .. 1 warm up and 1 working set

    wednesday:back
    DB pull over.. 2 warm ups and wokring set
    close grip or wide grip pull down (interchange weekly) .. 1 warm up and working set
    close grip or wide grip seated row (opposite of pull down) .. 1 warm up and working set
    1 arm db row.. 1 warm up and working set
    deadlifts... 1 warm up and working set


    friday: delts/tricep
    db press .. 2 warm ups and 1 working set
    laterals...1 warm ups and 1 working set
    cable lateral.. 1 warm up and working set
    bent over rear delt.. 1 warm up and working set
    tricep push down... 2 warms ups and working set
    close grip bench... 1 warm up and working set
    dips.. 2 sets to failure

    saturday: legs
    leg extension.. 2warm ups and 1 working
    squats .. 2 warm ups and 1 working
    leg press.. 1 warm up and 1 working set
    leg curls... 2 warm ups and 1 working
    stiff leg deads.. 1 warm up and 1 working
    calve raises.. 3 sets to failure

    this felt great when i first started .. did it for several months .. got my bench up from 315 to 365 during this time.. but havent progressed much recently..
    one week i will put up the 365 5-6 reps and the next week only be able to push 3 reps.. and so on .. this is the story for other lifts like squats and deads aswell .. only thing i have made a bit more progress in is bb curls..

  18. #18
    Junior Bodybuilder o3clipsegts's Avatar
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    I train 5 days a week 1 body part per day. Training heavy 6-10 reps with alot of volume works best for me. For example on my arm day I do 16 sets for bis and 16 sets for tris.

  19. #19
    Who dares wins! TheFitnessLife4ever's Avatar
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    Way too much IMO. I do only 6-8sets per muscle and have gotten consistent results.

  20. #20
    Junior Bodybuilder o3clipsegts's Avatar
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    Quote Originally Posted by TheFitnessLife4ever View Post
    Way too much IMO. I do only 6-8sets per muscle and have gotten consistent results.
    Not if your eating enough. I also cruise/blast year round. It depends how im feeling as well, listen to your body. Sometimes I do more sometimes less
    Last edited by o3clipsegts; 04-08-2012 at 01:52 AM.

  21. #21
    Junior Bodybuilder tnemo's Avatar
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    I think Cash said it, it depends on your goals.
    If your interested in size
    3 to 4 exercises per muscle group max, lift heavy (ie. if your not scared your not lifting enough) train one muscle group per day look into the 5 x 5
    training routine might look something like.
    Remember to warm up to reduce injury
    Chest mon
    Back tues
    shoulders wed
    legs thur
    Tri's & bi's fri
    Maybe change the order depending on which area is your main focus.
    but with chest and back on mon and tues by the time you hit shoulders on wed they are pretty much already spent. give a day break with legs then tri's and Bi's on friday.
    To reduce your BF% further, its all diet and cardio.
    If your stalled you need to look at your diet first

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