exceion

Day 1 pull
Day 2 push
Day 3 legs

is my basic routine. Very little cardio.
I'm just trying to bulk.

Instead could I go:
Day1 Pull
Day2 push
Day 3 Pull
Day 4 Push
Day 5 legs

SO for example, every other day bi's or every other day chest.
Is this over training?

Thanks

tomuchgear

your chest needs a few days to heel just like your back biceps and triceps dont need as long but the back and chest do try like hmmm a split were monday you do chest the tuesday back what ever on wednesday then chest on thursday then back on friday that allows time to heal if you would like to work multiple muscle groups more than once a week. over training is just not giving your muscles enough time to recover from the previous loads. you need time to heal that is were real muscle is built when you lift you are ripping the muscle fibers as they heal new muscle can be built and size can be gained overtraining can couse and typicaly does couse a decrease in muscle mass some times strentgh as well

Irons77

Hit each muscle group hard once a week and eat the right amount of clean foods. You will bulk pretty good! Diet is number one on a bulking list. Rest is also important.

Soreness is weakness exiting the body.

exceion

Thanks for the response..
Iron, when you say hit it hard can you explain a some?
For example when I'm doing chest, I try to hit as many machines as I can handle.
IE: bench press / incline / decline / chest machines (butterflies) , cables, and some others (free motion i guess you call them).

Between each set I wait approx 5-7mins until I feel I have stamina for the next set. However I continue to get tired through out the routine.. Obviously.

I go to the point where I just can't lift anymore. Granted I can do lower weight and lift, but that doesn't really help does it?
SO I guess my question would be, when I hit fatigue then the muscle group is done for the week?

Thanks

Irons77

Do 3-4 exercises with the large muscle groups(back,legs, and chest).3-4 sets per exercise with rep ranges 8-12 for bulking. Smaller muscle groups do 3 exercises 3 sets per exercise with 8-12 reps(tri's, and bi's).

Soreness is weakness exiting the body.

Irons77

What I mean by hard is your last 2 reps in each set you should be struggling to get the weight up.

Soreness is weakness exiting the body.

exceion

Thanks for the help!

tomuchgear

one more thing though with chest some times less is more try the trifecta old school lifts do decline, the flat, and the incline that will tear your chest apart hit it hard with a lot of wieght you will feel it and it is a great mass builder in your pecs and front delts

Irons77

anytime, bro

Soreness is weakness exiting the body.

Witchblade

IM Official FAQ thread: overtraining.

My Linkdump [LSFW]
IM Official FAQ [WORK IN PROGRESS]

Metallibanger

Gazhole

Your CNS will also need to recover, not just your muscles. Your body isnt split up into different parts - its a functional unit, so treat it like one.

Overtraining is where you are stressing your body beyond its ability to repair itself. Symptoms of this can be sudden drops in size or strength, un-necessary fatigue, lack of energy, lack of desire to go to the gym, irregularities in sleeping patterns...

http://sdatrainingprograms.blogspot.com - Updated 02/12/08

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