blueboy75

Have been training for about 6 years and have become more serious over past 2 years. 3 months back I changed my workout to target 1 bodypart per day over 7 days. I would appreciate some advice on it, my goal is to add lean mass. It consists of following:

Mon: Back (Deadlifts, Pulldowns, Chins, Bent Over Rows, Seated Rows, Hyper Extensions, Shrugs)
Tue: Shoulders (Dumbell press, Military Press, Upright rows, Dumbel Flys, Rear Delt Machine, Front Lateral Raises)
Wed: Legs (Leg Extensions, Squats, Leg Press, Lying Hamstring Curls, Stiff Leg Deadlifts, Seated and Standing Calf Raises)
Thurs: Chest (Flat Barbel Bench, Incline Dumbells, Wide Arm Dips, Seated Chest Press Machine, Dumbel Flys, Cable Cross Overs)
Fri: Abs
Sat: Triceps (Close arm Dips, Narrow Grip Bench Press, French Press, Dumbell Pullovers, Cables)
Sun: Biceps (Barbel Curls, Alternate Dumbel Curls, Cable Preacher Curls, Concentration Curls, Hammer Curls)

All excercises I do 4 sets (12, 10, 8, 6) using strict form and increasing weight. At the end of each session I do 25 mins of high intensity interval cario on crosstrainer.

I know many will think this is overtraining, but I rarely get sore after a session and have plenty of energy (even though pushing to failure always). Diet is very clean with plenty of protien and moderate carbs. I gained 4 kilos on this after 3 months but now cant seem to add anymore. Any suggestions?

Duncans Donuts

Yes. You grow when you rest, despite your gut feeling. I'd advise not to workout every day.

"in the howling bleeding nights, the dogs plunge into the Volga and swim desperately to gain the other bank. The nights of Stalingrad are a terror for them. Animals flee this hell; the hardest stones cannot bear it for long; only men endure."

Egoatdoor

You answered your own question. Have you ever seen the definition of insanity? It is Doing the same thing over and over again and expecting different results.

Seven days a week of training compounded EVEN FURTHER by cardio each day is insane for any trainer who is not one, genetically gifted as in the one in a thousand, and two, not using anabolic steriods( which enhance recovery ability).

MORE IS NOT BETTER in this game.

CUT BACK SEVERELY.

Getting bigger is a battle and the weapon is my fork.

"The harder I work, the luckier I get"- Jenny Lynn

tjwes

Way too much !!!!!!!!

More isn`t better....better is better!!

Get some sleep!

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CowPimp

Part of it is that you are doing way too many sets for each body part. 20 sets for biceps is totally unecessary. Stay in the range of 0-12 sets. Currently, I do no direct bicep training.

The only time it's bad to feel the burn is when you're peeing...

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