Thread: am i over doing it?

separate legs then push and pull.

i do not understand? seperate my leg workouts? then push and pull what?

You need to include the number of sets, reps, and weight of your routine.
I don't see pull-ups/chins, deadlifts, or squats and that means your routine is severly lacking in compound exercises.
Your arm routine is overkill. You need basic, heavy movements such as the skull crushers and barbell curls.
If you do all your compound exercises, you can drop all that ab shit.
Chest is overkill as well. There is no point in doing incline and flat bench in the same workout, pick one and go heavy and a couple sets of light cable crossovers to burnout is alright.
Finally, spread your workout over 3-5 days. Try to start your workouts with a compound exercise as they require the most energy.

Originally Posted by PushAndPull

You need to include the number of sets, reps, and weight of your routine.
I don't see pull-ups/chins, deadlifts, or squats and that means your routine is severly lacking in compound exercises.
Your arm routine is overkill. You need basic, heavy movements such as the skull crushers and barbell curls.
If you do all your compound exercises, you can drop all that ab shit.
Chest is overkill as well. There is no point in doing incline and flat bench in the same workout, pick one and go heavy and a couple sets of light cable crossovers to burnout is alright.
Finally, spread your workout over 3-5 days. Try to start your workouts with a compound exercise as they require the most energy.

please keep in mind i am new to terms and just about everything. my sets are 2 and my reps are 8, for all but curls(where i do 2 sets of 21's).

reason i do no pullups or chin ups, embaressed to say but i am not strong enough yet. if you can take my workout and modify it to something more benificial, i would greatly apreciate it!

i want to make it 5 days of workout, with weekends off.

day 1
-bench press, Heavy, 3 sets, rep range 6-9
-cable flies, light to medium, 2 sets,

day 2
-Squats, heavy, 3 sets, rep range 6-9
-calf raises, heavy, 3 sets, rep range 8-12

day 3
-Superset: skull crushers and curls, heavy, 3 sets, rep range 6-9
-reverse curls, medium, 2 sets, rep range 5-8

day 4
-deadlifts, heavy,3 sets, rep range 6-9
-lat pulldowns, medium-heavy,3 sets, rep range 6-9

day 5
-Shoulder press, heavy,3 sets, rep range 6-9
-upright rows, medium to light, 2 sets, rep range 8-10
-dumbbell lateral raises, light, 2 sets, rep range 8-12

1.
Incline Press
Bench press
Dips or tricep extensions

2.
DB rows
Lat pull downs front
Close grip lat pulls
Some bicep isolation movement


3. Take day 3 off

4.
ATG Squats
hack squat
SLDL ( stiff leg dead lift)
Hamstring curls if you want
Standing calve raise

5.
Military press, DB or BB ( dumbell or barbell)
Lateral raises
Shrugs


Day 3, 6 and 7 off....you can do cardio on off days if you like

Originally Posted by Patrick Bateman

1.
Incline Press
Bench press
Dips or tricep extensions

2.
DB rows
Lat pull downs front
Close grip lat pulls
Some bicep isolation movement


3. Take day 3 off

4.
ATG Squats
hack squat
SLDL ( stiff leg dead lift)
Hamstring curls if you want
Standing calve raise

5.
Military press, DB or BB ( dumbell or barbell)
Lateral raises
Shrugs


Day 3, 6 and 7 off....you can do cardio on off days if you like

yep! do this for 3 months and chart your progress.

Yes, you are overdoing it if your trying to build muscle. There are a million different ways you can split your workout so both suggestions above are good but I'm partial to Patrick Bateman's suggestion.
However, since you are a beginner you're probably better off going with a whole body workout. Take a look at the link below:

*** READ ME FIRST - Homework #1 for Newbies ***

It's got great info for beginners. Pay particular attention to the link for "whole body workout". Also, once you get a good program written up check the exercises on YouTube and make form your #1 priority. For big compound movements like squats and deadlifts it is paramount that your form is correct. You will only grow with good form. Keep the weight low until you have good form (a few weeks) and then go heavy as suggested.

what are your goals primarily? Train for those first.

thanks guys, i really apreciate all the help!

right now i am 167 pounds and 5" 10' i would like to reach around 180-185 pounds.

and patrick i will be giving yours a shot!

You're not overdoing it if you want to lose muscle

Originally Posted by T_man

You're not overdoing it if you want to lose muscle

thanks for the sarcasm man, there has always got to be one person to try to make you feel like an idiot when you are trying to seek information from experienced people. you sir are a douche.

lighten up. He's being funny.
If you are coming to us thinking that you MIGHT be overtraining, captain obvious, then perhaps you are.

Dont you read the stickies and hit the search button before you ask?

Take a look at Built's Baby Got Back routine or PFunk's book. Both are great reads and will help you.

And btw, T man is NOT the resident douche. I am.

Originally Posted by juggernaut

And btw, T man is NOT the resident douche. I am.

I don't know. I think we need a douche-off to determine this.

Ask Rob.

Originally Posted by juggernaut

lighten up. He's being funny.
If you are coming to us thinking that you MIGHT be overtraining, captain obvious, then perhaps you are.

Dont you read the stickies and hit the search button before you ask?

Take a look at Built's Baby Got Back routine or PFunk's book. Both are great reads and will help you.

And btw, T man is NOT the resident douche. I am.

hahaha, i did read a few of them, but got lost fast through the terms i am unfamiliar with. reason i was unsure if i was overtraining or not was that the above plan i had was given to me by my boss. who is a huge son of a B, but its all steroid induced.

Steroid and natty are two different beasts.

Reread the stickies and ask the questions again. Keep it simple works. Simple are compound moves (deads, squats, cleans, etc). Build with those being first and add an effective combination of one or two others, but change the reps scheme. You're a newb to weight training, so you can get away with a 3 or 4 day split very easily. I made Builts BGB my bread and butter routine that I consistently go back to build a lot of mass.

awesome, thanks man

Don't forget that your diet will make a big difference. You will waste alot of time if you don't get enough calories and macronutrients, namely protein, fat, and carbs. Don't forget to get knowledgeable on this.

Originally Posted by Merkaba

Don't forget that your diet will make a big difference. You will waste alot of time if you don't get enough calories and macronutrients, namely protein, fat, and carbs. Don't forget to get knowledgeable on this.

yeah, my diet, i try to eat well. but its tough alot of the time because i am at work about 12-13 hours a day 6 days a week. but i usually eat 2 pieces of fruit and plain oatmeal with nothing on it for breakfast, followed by a big sandwich (usually subway for convenience), and for dinner i usually grill a chicken breast or a fat steak, with 2 sides of veggies. and my protien shake and creatine. every once in a while throw in a bag of chips, or rice cakes in between.

oh and besides the shakes, i only drink water.

Originally Posted by nova1970sb

yeah, my diet, i try to eat well. but its tough alot of the time because i am at work about 12-13 hours a day 6 days a week. but i usually eat 2 pieces of fruit and plain oatmeal with nothing on it for breakfast, followed by a big sandwich (usually subway for convenience), and for dinner i usually grill a chicken breast or a fat steak, with 2 sides of veggies. and my protien shake and creatine. every once in a while throw in a bag of chips, or rice cakes in between.

oh and besides the shakes, i only drink water.

Have eggs (5-6) and oatmeal for breakfast. Forget subway and pack a lunch with lots of protein (tuna or turkey wrapped in romaine or on a low carb whole wheet wrap) and good fats (avocado, nuts, all natural peanut butter). Dinner sounds good and protein shakes can help. Forget the chips and rice cakes. Make a plan out of these meal and then tally up your macro totals. If your not getting at least 1g protein/lbm and 0.5g fat/lbm then adjust accordingly.

Originally Posted by NJ-Surfer

Have eggs (5-6) and oatmeal for breakfast. Forget subway and pack a lunch with lots of protein (tuna or turkey wrapped in romaine or on a low carb whole wheet wrap) and good fats (avocado, nuts, all natural peanut butter). Dinner sounds good and protein shakes can help. Forget the chips and rice cakes. Make a plan out of these meal and then tally up your macro totals. If your not getting at least 1g protein/lbm and 0.5g fat/lbm then adjust accordingly.

money post.

I am a male in m early 40's looking to put some size on and lose some fat. I was told to stack xtreme tren and novedex xt for a cycle. Any thoughts on their advice. I lift and do about 45 minutes of cardio 5 days aweek.
thanks in advance for advice

Originally Posted by NJ-Surfer

Have eggs (5-6) and oatmeal for breakfast. Forget subway and pack a lunch with lots of protein (tuna or turkey wrapped in romaine or on a low carb whole wheet wrap) and good fats (avocado, nuts, all natural peanut butter). Dinner sounds good and protein shakes can help. Forget the chips and rice cakes. Make a plan out of these meal and then tally up your macro totals. If your not getting at least 1g protein/lbm and 0.5g fat/lbm then adjust accordingly.

I agree great post to sum it up. You could skip the carbs at breakfast all together if you feel comfortable doing that. Carbs and bread for some people make them crave more carbs and bread. You've gotta get halfway serious. Don't let the subway commercials influence you. You're not trying to lose a few pounds, you're tyring to lose fat and retain as much muscle as possible I take it? THe calories you get from the bread alone is worth another chicken breast that you could be getting in. Pre plan for a few days at a time. Cut the rice cakes and chips in general and get some veggies in your meals to increase your fiber. if you like avocados then they are good. I love em, and they have about the highest fiber content of any veggie, but probably more calories than any other with it being so fatty, but a good fat and other good nutrients. chop up some onions and cilantro and lime juice and you've got a guacamole that can go with anything. Wow I could eat this stuff everyday if they weren't so expensive around here.

I'm a douche-bag in training. Following in the footsteps of Juggernaut

Originally Posted by T_man

I'm a douche-bag in training. Following in the footsteps of Juggernaut

I am KING!

Originally Posted by skits

I am a male in m early 40's looking to put some size on and lose some fat. I was told to stack xtreme tren and novedex xt for a cycle. Any thoughts on their advice. I lift and do about 45 minutes of cardio 5 days aweek.
thanks in advance for advice

Post your diet and that would be a great help. If you know your macros, post that too. I'd suggest this before resorting to PHs.

MY diet is as follows:
Breakfast- cup of yogurt low fat and mixed fruit
snack - protein bar
lunch - chicken or turkey wrap or sometimes pizza can't lie
snack - piece of fruit apple or banana with handful of peanuts
dinner- varies steak, pizza, chicken or pasta
I am 6 feet and weigh about 225lbs.