Training Schedule Advice-Please be critical!

**mkmadsen** · 09-29-2004, 11:34 AM

Below is my trianing schedule. I have been weight training for the past 3.5 years and seen great results, but I would like to see growth a little more in the pecs, abs, and arms area. (see my blurry photo in my gallery if interested). I am 21 yrs old and healthy, but please be critical of my shcedule. I workout 6 times/week and prefer to stay cut (I know what they say, can't gain muscle unless you bulk, but my quantitiy of protein I eat helps dfer that a little), but what I am ultimately looking for is advice on if I am overtraining at all on certain muscles based on my schedule or not working a certain muscle group enough, based on size, etc. For example, I work abs often because it is such a small muscle and it therefore heals the quickest. I repair pretty fast as I am 21 and I take glutamine to aid in this process. I work out 1.5 hrs each time and am fully fatigued by the end of each w/o as well. I would like to gain a little more LBM but I am peaking at about 154 lbs on 50g protein every 3 hours, 6x/day. I am also not interested in creatine and definitely not steroids. I workout in the late afternoon and run 20 mins/morning 7days/week to wake up and get me heart rate up/stay lean. Thanks for any advice!

W/O Schedule:
M: Back/Bi/Abs
Tu: Off
W: Shoulders/Bi/Abs
Th: Back/Tri/Abs
F: Legs, Calves
Sa: Chest/Bi/Abs
Su: Shoulders/Tri/Abs

**yellowmoomba** · 09-29-2004, 12:23 PM

Your pic looks good.

I think you'll have a hard time putting on weight when you are lifting 6 times a week and running 7 days. Remember - you grow outside the gym.

I think you are overtraining (especially hitting your biceps three times in a week). I'm assuming you are doing many sets since you are in the gym for 90 minutes. Have you been making these gains for 3.5 years ??

You might consider taking a week off completely to let your body heal (you won't get fat or lose any strength) then try a new routine - there are plenty here to pick from:

Max-OT, HIT, Westside, P/RR/S, 3/4/5 day splits,.....

If you weigh 154 - make sure you are getting at least 3000 calories a day especially with your workout schedule and running.

Good Luck!

**mkmadsen** · 09-29-2004, 12:40 PM

Thanks for the advice, yeah, I'm 154, 5' 8". I have been training off and on for the 3.5 years, off training from a few surgeries from soccer, etc. and a month break here and there. I do get good gains but I find it hard to tell myself to stop for a week as I feel I do lose strength and figure. The running is only 15-20 minutes in the morning to wake me up but I feel that is what keeps me lean as I am not one of those guys that is really skinny naturally. I can put weight on really easily (my metabolism is low as I am juvenile diabetic). Do you tink it would be beneficial for me to take out a bicep workout even though it is relatively a small muscle group and trade it for a quick calf workout at the beginning of the week? thanks!

Matt

**yellowmoomba** · 09-29-2004, 01:11 PM

Originally Posted by mkmadsen

Thanks for the advice, yeah, I'm 154, 5' 8". I have been training off and on for the 3.5 years, off training from a few surgeries from soccer, etc. and a month break here and there. I do get good gains but I find it hard to tell myself to stop for a week as I feel I do lose strength and figure. The running is only 15-20 minutes in the morning to wake me up but I feel that is what keeps me lean as I am not one of those guys that is really skinny naturally. I can put weight on really easily (my metabolism is low as I am juvenile diabetic). Do you tink it would be beneficial for me to take out a bicep workout even though it is relatively a small muscle group and trade it for a quick calf workout at the beginning of the week? thanks!

Matt

It's hard to stop working out - Most of us here were like that especially at the age of 21 - you bounce back very quickly so you keep pushing yourself. I think I overtrained for about 10 years because I thought "More is better". I got stronger but never could brake the 165 lbs mark until I went to a 4 day split. I still did something on the off days whether it was basketball or a short run but staying out of the gym a few days or reducing the amount of sets will definately help you grow. Definately cut out at least one bicep day - see how you feel.

**tjwes** · 09-29-2004, 08:10 PM

With that routine plus running 7 bdays a week you are definately overtraining.

I would train every bodypart hard and heavy once weekly over the coursec of 4 days.

You will have a hell of a time getting bigger or stronger plus recoverring training so often.

Quality over quantity!!

**mkmadsen** · 09-29-2004, 10:35 PM

thanks ya'll for the input. tjwes, I know diet and physique are the keys to abs, but for proper training, how often do you train your abs and when you do, how long do you spend training them during each session? Thanks!

**DimebagDarrell** · 09-29-2004, 11:48 PM

if you want your abs to stand out more, use more weight, not more reps.

and gotta agree, youre overtraining severely. for example, i work each body part only once a week, eat 4500 cals a day, and am still not gaining fat, but my muscles are exploding. muscle growth is all about your diet man. i know you said you have 50g of protien 6 times a day, thats 300 grams, or 1200 calories, wheres the rest of your calories coming from? you can have all the protein in the world but if your body needs it for an energy source because youre lacking in the carbs department, you won't grow. trust me, i tried it.

**CowPimp** · 09-30-2004, 10:48 AM

I wouldn't weight train more than 5 days per week. I like 4 days per week, but anything between 3 and 5 is reasonable. You need to give your body time to grow. This means a few off days every week and good quality sleep. If it has been more than 3 months since you have taken a week off from lifting, then that is the first suggesiton I can make to you. Don't worry, you won't get fat. I am not naturally skinny either, but I take a week off every 8-12 weeks.

You like to use a higher workout frequency, and that is fine. Some people will preach working each muscle one day per week and say you can't do more, but don't listen to them. It's all good as long as you balance frequency and volume accordingly. I think you should try a push/pull split. It goes something like this:

Monday: Quads x 4, Chest x 4, Shoulders x 3, Triceps x 3, and Calves x 2 (Push)
Tuesday: Back x 6, Hams x 4, Abs x 4, and Biceps x 2 (Pull)
Thursday: Quads x 4, Chest x 4, Shoulders x 3, Triceps x 3, and Calves x 2 (Push)
Friday: Back x 6, Hams x 4, Abs x 4, and Biceps x 2 (Pull)

Those are the number of sets which I recommend, but obviously you have to tune that according to your body. Those are just starting points. If you are working out 6 days per week for 90 minutes, then I assume you are doing a lot more sets right now.

A few things to keep in mind that most people do not realize:

The triceps are hit during any pressing movement, which includes many shoulder and chest movements. The biceps are hit during and pull/rowing movement, which includes various back movements. They are small muscles and require less volume as a result of this.

The abs are not a magical muscle that can withstand 50 sets per week. If you are doing endurance exercises, then this may be the case. However, if you use weights, as I believe that you should if you want stronger abs, then you don't need to do an extrordinary number of sets.

Diet is more important than training, period. If you are not eating enough, then you won't grow. You don't have to get fat to gain muscle, but you have to follow a pretty strict diet if you want to gain LBM without excessive fat. Check out the diet & nutrition forum, read the stickies, and post your diet.

Don't ever stop learning. Learning more leads to better gains. You never know everything, so don't think like that. Good luck.

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