is this split overtraining? [Forum Archive]

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is this split overtraining?

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Posted by: Jemal

My split right now is:
1-chest/bis
2-legs/back
3-shoulders/lats/tris
4-day off/abs

If i do this every day of the week (+ or - weekends) would it be overtraining?

Posted by: Fit Freak

IMO this will depend on your nutritional habits, sleep, stress, daily life, # of sets and reps, intensity, and whether you're natural or not.

IMO...I would say do it for a couple months to break a plateau but in the long-term say beyond a few months you'll probably start to feel run-down.

Posted by: freeman1504

it's all up to you on this one...I personally leave legs for a day all their own...but as with anything, change it up after a while.

Posted by: Jemal

thx
thats what my friend's dad thought too.. he seems to think that 3-4 days at the gym/week is the max anyone should do

Posted by: Prince

Quote:

Originally posted by Jemal
My split right now is:
1-chest/bis
2-legs/back
3-shoulders/lats/tris
4-day off/abs

If i do this every day of the week (+ or - weekends) would it be overtraining?

If you're talking about lifting hard and heavy a general rule of thumb for a natural lifter is to never train more than 2 days in a row.

Also, on day 2 you have back and on day 3 you have lats. Are they not the same thing?

Furthermore, doing back and legs together would be one hell of a work-out, not recommended.

Posted by: Fit Freak

VERY true...back AND legs...I could never do that!

Posted by: freeman1504

Quote:

Originally posted by Prince
If you're talking about lifting hard and heavy a general rule of thumb for a natural lifter is to never train more than 2 days in a row.

Also, on day 2 you have back and on day 3 you have lats. Are they not the same thing?

Furthermore, doing back and legs together would be one hell of a work-out, not recommended.

yeAH,I noticed that too, but didn't point it out...good job Prince..maybe he means "traps" instead of "lats" ??

Posted by: Jemal

well here's what i do:
3 sets of 10-8-6 for everything, except for squats (4 X 8) and calve raises and shrugs (12-10-8)

Day 1: Chest/biceps
bb bench press
db incline OR decline bench press(one or the other)
bench flies suppersetted with dip station dips
standing barbell curl
reverse grip preacher curls supersetted with underhand grip preacher curls
and depending how i feel: hammer curl 21's

Day 2: Legs/Back
bb squats
leg extension
lying leg curl
leg press machine calf raises
bent over barbell rows
pullups supersetted with lat pulldowns

Day 3: Shoulders, lats, triceps
lat pulldowns
db military press
standing lateral raises
shrugs supersetted with upright rows (i dunno why i put this superset here.. dopesn't make much sense anymore)
close grip bench press supersetted with vgrip pulldowns
db skullcrushers

Day 4: abs/forearms
3X20 db wrist curls
crunches, leg raises, and 'bananas' (suspend your legs and upper body in the air and hold it)

Posted by: gopro

Jemal...just saw your PM...here are my comments...

You need to slightly alter this split. Train no more than 4 days per week...not more than 2 days in a row...go with 2 on 1 off, 2 on 2 off.

day 1: chest/bis
day 2: quads/hams
day 3: off
day 4: lats/low back
day 5: delts/traps/tris
day 6: off
day 7: off

Train abs and calves as you wish during the split. Train forearms on chest/bi day. Be in the gym for no more than an hour...any longer and you are doing too many sets. You need to train hard, not long!

Posted by: Jemal

what workouts should i do for lats, low back, delts and traps?
i think i'm a bit confused about which exercises isolate best for these

thanks for all your help

Posted by: gopro

Quote:

Originally posted by Jemal
what workouts should i do for lats, low back, delts and traps?
i think i'm a bit confused about which exercises isolate best for these

thanks for all your help

LATS:
-PULLUPS
-PULLDOWNS
-SEATED ROWS
-BENT, T BAR, DUMBELL ROWS

DELTS:
-ALL OVERHEAD PRESSING
-SIDE, BENT, FRONT LATERALS
-UPRIGHT ROWS

LOW BACK:
-HYPEREXTENSIONS
-GOOD MORNINGS
-DEADLIFTS

TRAPS:
-ALL FORMS OF SHRUGS
-UPRIGHT ROWS

Those are the basics.

Posted by: freeman1504

mmmm shrugs..I love shrugs!

Posted by: gopro

Quote:

Originally posted by freeman1504
mmmm shrugs..I love shrugs!

I shrug constantly! Always shrugging and saying, "I don't know...I don't know."

Posted by: freeman1504

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