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06-11-2003, 09:44 PM
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#1 |
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I'm a Berserker
Join Date: Jun 2003
Location: Huntington Beach, CA
Posts: 602
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Am I Overtraining?
I was wondering if i am overtraining.
I'm 15 and about 140 pounds. I take glutamine, creatine, whey protein, and a weight gainer. My workouts usually last from 45min. to 80 min. Day 1 1. Bench 4sets 8 reps 2. High Rows 4 sets 10 reps 3. db incline press 4 sets 8 reps 4. Shoulders 4 sets 10 reps 5. Bar Dips 4 sets 15 reps 6. Shrugs 4sets 7. Hammer curls 4 sets 10 reps 8. French Press 4 sets 10 reps 9. Preacher curls 4 sets 10 reps 10 Abs Day2 1. Squats 4 sets 10 reps 2. Leg Press 4 sets 10 reps 3. Leg Extensions 4 sets 10 reps 4. Leg Curls 4 sets 10 reps 5 Toe Raisers 6 sets Day 3 Same as 1 Day 4 same as 2 Day 5 same as 1 Can you give me advice? My upper workouts vary a little bit w/different curls and tricep excercises. I also take out db inclined press and add lat pulldowns and days 3 and 5. thanx for the advice |
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06-11-2003, 09:55 PM
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#2 |
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I'm a Berserker
Join Date: Jun 2003
Location: Huntington Beach, CA
Posts: 602
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I was also wondering if a 5 day split would be better? Although I don't like the idea of only working each muscle once a week. Even 2 days a week seems like like it's not adequate. But what the hell do I know?
Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.
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06-11-2003, 10:36 PM
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#4 |
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Senior Member
Elite Member
Join Date: Mar 2002
Location: right where I want to be
Posts: 2,225
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Overtraining. Definately.
If you don't like the idea of a 5 day try a 3 or 4 day split. As far as adequate goes, it's pleanty. day 1 - chest/tricept day 2 - back/bicept day 3 - off day 4 - legs day 5 - shoulders day 6&7 - off You can do calves and abs on alternate days (twice a week). This is what my split looks like. Just a suggestion.
Where there is smoke, there is not enough lubrication!
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06-11-2003, 10:48 PM
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#5 |
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I'm a Berserker
Join Date: Jun 2003
Location: Huntington Beach, CA
Posts: 602
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thanx lean_n_76. but could you elaborate on what workouts are involved in your split? I can only think of a few workouts for each day.
Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.
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06-11-2003, 10:49 PM
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#6 |
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I'm a Berserker
Join Date: Jun 2003
Location: Huntington Beach, CA
Posts: 602
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how many sets per muscle (total) should i do lean_n_76er?
Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.
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06-11-2003, 11:09 PM
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#7 |
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Dieting I swear!
Super Moderator
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My own opinion
Chest 7-9 Delts 5-7 Traps 3-5 Back 9-12 Biceps 3 (after back for me) Triceps 6-7 Legs for me about 9 Calves 4-6
Kinesiology Comp Bench
MaxCalc Motivation Bench form Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu |
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06-11-2003, 11:20 PM
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#8 | |
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Senior Member
Elite Member
Join Date: Mar 2002
Location: right where I want to be
Posts: 2,225
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Quote:
Where there is smoke, there is not enough lubrication!
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06-11-2003, 11:28 PM
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#9 |
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I'm a Berserker
Join Date: Jun 2003
Location: Huntington Beach, CA
Posts: 602
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are you guys sure that working the muscle once a week is good enough? My biceps get softer after a week. I will try this workout starting tomorrow though. I hope it works. thanx guys.
Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.
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06-11-2003, 11:33 PM
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#10 | |
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IronMagLabs Owner
Administrator
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Quote:
you could try every 5 days. as for arms, I do chest/biceps and back/triceps so that I am working bis/tris directly once and indirectly once per week, so basically they get worked twice per week.  BOARD SPONSORS: 
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06-11-2003, 11:34 PM
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#11 | |
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Senior Member
Elite Member
Join Date: Mar 2002
Location: right where I want to be
Posts: 2,225
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Quote:
Where there is smoke, there is not enough lubrication!
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06-13-2003, 01:12 PM
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#12 |
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Registered User
Join Date: Jun 2003
Posts: 36
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only you can decide if you are overtraining
THIS GOES OUT TO ALL MY FREAKS BIG POPPA PUMP IS YOUR HOOK-UP....HOLLA IF YA HEAR ME
"You don't have to be a mathematician to realize that a task this size can't be accomplished by doing 3 or 5 total sets per body part.The body's of these modern bodybuilders who are seduced into following an old-fashioned- theory of training under the guise of a new scientific approach to bodybuilding will surely be lacking. It takes a minimum of 4 or 5 exercises to train each main bodypart , at least 3 exercises for the smaller ones and this can add up to a total of 20 sets"-Arnold Schwarzenegger |
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