Another overtraining question?

once was fat · 01-20-2004, 03:20 PM

Would you consider this overtraining. First my goal is not to add size and mass at this current moment. My goal is to be lean and defined through summer and then start adding mass.

I was wondering what everyone thought of my chest routine and if this was overtraining.

flat db bench press 4 sets reps 12, 10, 7, 7.
incline bench press with bb on the smith machine 4 sets reps 10.
decline hammer machine 4 sets reps 15
pec deck 4 sets of 20
cable crossovers 4 sets of 15

I feel that this is not overtraining but could be wrong. I only work chest once a week and on chest day I only work chest no other mucsle groups. This routine takes about 1 hour.

Again my goal is definition and the reason why Im posting this is because I told the guy at the vitamin shop what I was doing and he said way overtraining and yes he was a bodybuilder. He said my routine was like a pro's routine. I know just becuase this guy said it dosent me that it is true and was wondering what everyones take is on my chest routine.

neanderthal · 01-20-2004, 07:04 PM

well man, your doing 20 sets for your chest. that is quite a bit unless u have some really freakish recovery ability. for me that would be overtraining. i usually wont go above 12 sets. and also, you say that your goal is definition. you'll gain definition through diet and cardio more so than your weightlifting routine. although i like to do alot of supersets when i am trying to lean up.

Premo55 · 01-20-2004, 08:32 PM

I don't know, cats on the internet cant' tell you if you're overtraining or not. Personally I do 20 sets as well, for back I do even more, it all comes to your ability to recover and whether you feel like you're over-exerting yourself during the workout. I feel workout volume required for hypertrophy differs from person to person, as long as you're adjusting variables like rep range, sets, rest intervals and whether you're training to failure or not.

Peace.

once was fat · 01-20-2004, 08:46 PM

Quote:

Originally posted by Premo55
I don't know, cats on the internet cant' tell you if you're overtraining or not. Personally I do 20 sets as well, for back I do even more, it all comes to your ability to recover and whether you feel like you're over-exerting yourself during the workout. I feel workout volume required for hypertrophy differs from person to person, as long as you're adjusting variables like rep range, sets, rest intervals and whether you're training to failure or not.

Peace.

I would say that I recover very well. When my routine is over yeh Im tired but I feel a sense of acomplishment. I could keep going and do a least two more exercises if I wanted to but I know that would be to much. I guess what Im trying to say is I feel great after my chest routine and I dont feel personally that I have gone over the limit. The one reason why I posted this was because im not getting the definiton on the pecs like I want. Any help would be greatly apprecitated.

M.J.H. · 01-20-2004, 10:02 PM

I definitely think that a total of 20 sets for chest is overdoing it. No matter how you put it that's just too much for a natural BB. If youre doing an anabolic cycle, maybe then you could handle that kind of volume. As a natural BB though all you really need are 6-10 total sets for your chest. Depending on your level of recovery.

Tha Don · 01-21-2004, 08:09 AM

I do 15 sets, and I don't feel thats over-training

it really depends how your doing them, if your going too failure every set you should cut down a bit!

I don't think you need as many sets on the finishing exercises

mine is like this...

Bench x 5
Inclines x 4
Flys x 3
Pullovers x 3

but everyone responds different, some guys might swear by 30 sets if they believe in volume, or some might say no more than 2 sets if they are a HIT person (aka lazy idiot)

if you think its really worth doing all those sets go for it

peace

plouffe · 01-21-2004, 08:38 AM

Quote:

Originally posted by MonStar
I definitely think that a total of 20 sets for chest is overdoing it. No matter how you put it that's just too much for a natural BB. If youre doing an anabolic cycle, maybe then you could handle that kind of volume. As a natural BB though all you really need are 6-10 total sets for your chest. Depending on your level of recovery.

I'd say more along the lines on a rang 6 - 15 sets myself

Tha Don · 01-21-2004, 02:11 PM

Quote:

Originally posted by plouffe
I'd say more along the lines on a rang 6 - 15 sets myself

just 6 sets for your chest???

don't be silly!

**Prince** · 01-21-2004, 02:15 PM

6-8 sets not counting warm-up sets is sufficient.

Tha Don · 01-21-2004, 03:23 PM

Quote:

Originally posted by Prince
6-8 sets not counting warm-up sets is sufficient.

if your mesomorph/genetically gifted maybe

if your an ecto like myself 6 standard sets on my chest ain't gonna do jack!! period!

I'd say 12-20 sets for an ectomorph, thats JTWISI

peace

Chad Cena III · 01-21-2004, 11:18 PM

Howa bout only doin ONE, yes ONE rest paused set for chest. FOR ME, this is what i've been doing and so far FOR ME it's been workin. I make it a point every week to up the reps or weight compared to last workout. I think DC said it best, " if you're not adding weights or reps every work out, your wastin your time."

Just my opinion.

Tha Don · 01-22-2004, 04:09 PM

Quote:

Originally posted by Chad Cena III
Howa bout only doin ONE, yes ONE rest paused set for chest. FOR ME, this is what i've been doing and so far FOR ME it's been workin. I make it a point every week to up the reps or weight compared to last workout. I think DC said it best, " if you're not adding weights or reps every work out, your wastin your time."

Just my opinion.

wordlife!

thats str8 thuganomics cena!

wouldn't work for me, but if it works for you keep doin it man

peace

01-20-2004, 03:20 PM	#1
once was fat Senior Member Elite Member Join Date: Oct 2003 Location: tucson az Posts: 692 Photos: 2	Another overtraining question? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Would you consider this overtraining. First my goal is not to add size and mass at this current moment. My goal is to be lean and defined through summer and then start adding mass. I was wondering what everyone thought of my chest routine and if this was overtraining. flat db bench press 4 sets reps 12, 10, 7, 7. incline bench press with bb on the smith machine 4 sets reps 10. decline hammer machine 4 sets reps 15 pec deck 4 sets of 20 cable crossovers 4 sets of 15 I feel that this is not overtraining but could be wrong. I only work chest once a week and on chest day I only work chest no other mucsle groups. This routine takes about 1 hour. Again my goal is definition and the reason why Im posting this is because I told the guy at the vitamin shop what I was doing and he said way overtraining and yes he was a bodybuilder. He said my routine was like a pro's routine. I know just becuase this guy said it dosent me that it is true and was wondering what everyones take is on my chest routine.
	He who speaks least, think's most.

01-20-2004, 07:04 PM	#2
neanderthal Registered User Join Date: Oct 2002 Location: ILLINOIS Posts: 108	well man, your doing 20 sets for your chest. that is quite a bit unless u have some really freakish recovery ability. for me that would be overtraining. i usually wont go above 12 sets. and also, you say that your goal is definition. you'll gain definition through diet and cardio more so than your weightlifting routine. although i like to do alot of supersets when i am trying to lean up.
	"Losers always whine about their best, winners go home and f*ck the prom queen." "Every man has an animal inside. Some men have a domestic animal, and others a wild animal."

01-20-2004, 08:32 PM	#3
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	I don't know, cats on the internet cant' tell you if you're overtraining or not. Personally I do 20 sets as well, for back I do even more, it all comes to your ability to recover and whether you feel like you're over-exerting yourself during the workout. I feel workout volume required for hypertrophy differs from person to person, as long as you're adjusting variables like rep range, sets, rest intervals and whether you're training to failure or not. Peace.
	T DOT O.

01-20-2004, 10:02 PM	#5
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	I definitely think that a total of 20 sets for chest is overdoing it. No matter how you put it that's just too much for a natural BB. If youre doing an anabolic cycle, maybe then you could handle that kind of volume. As a natural BB though all you really need are 6-10 total sets for your chest. Depending on your level of recovery.
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-21-2004, 02:15 PM	#9
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,200 Blog Entries: 25 Photos: 313	6-8 sets not counting warm-up sets is sufficient.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements AtLargeNutrition - Optimize Your Body MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

01-21-2004, 08:09 AM	#6
Tha Don Registered User Join Date: Aug 2003 Location: Nottingham, England Posts: 3,826 Photos: 33	I do 15 sets, and I don't feel thats over-training it really depends how your doing them, if your going too failure every set you should cut down a bit! I don't think you need as many sets on the finishing exercises mine is like this... Bench x 5 Inclines x 4 Flys x 3 Pullovers x 3 but everyone responds different, some guys might swear by 30 sets if they believe in volume, or some might say no more than 2 sets if they are a HIT person (aka lazy idiot) if you think its really worth doing all those sets go for it peace

01-21-2004, 11:18 PM	#11
Chad Cena III Registered User Join Date: Nov 2003 Location: Lone Star State Posts: 68	Howa bout only doin ONE, yes ONE rest paused set for chest. FOR ME, this is what i've been doing and so far FOR ME it's been workin. I make it a point every week to up the reps or weight compared to last workout. I think DC said it best, " if you're not adding weights or reps every work out, your wastin your time." Just my opinion.
	YOU CAN'T SEE ME !!!

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode