routine is overtraining ?

[newbi7]

monday and thursday (set 4) (reps 10) for all the exercises

chest and biceps

bb flat bench
bb incline bench
bb decline bench

concentration curl4*10
preacher cur4x10
barbell curl 4x10


tuesday and friday

back and tricep

chin up
bb row
deadlift
pull over


kick backs
skull crusher
dips

wednesday and saturday

legs and shoulders

squat
lunges
step up
leg extension

fron raises
side raises
upright row

ok this is my volume routine for 6months
the gym trainer told me that its the only way i could get some gains(this routine)

height 5feet 7 inches weight 152 pounds goal 180 pounds

 

[Gazhole]

It's not terrible by any means - better than most of what gets posted up here - but there are still a few mistakes with it. Your trainer is wrong in a saying this is the only way to gain mass, there are a million program configurations that will also work.

The ONLY way to gain mass is to eat a lot, and thats my first and most important question to you - are you eating enough?

FitDay - Free Weight Loss and Diet Journal

If you honestly don't know what you're eating you'll never grow no matter what program you're doing. Use this website to track your calories and increase them until you start gaining weight.

As for your program, i would cut out a lot of the isolation and move shoulders to your chest day, and switch triceps and biceps around (and also cut down how much you're doing for them).

So for example:

Monday - Push - Bench/Military Press/Decline DB Bench/Dips/Skullcrushers
Tuesday - Rest
Wednesday - Legs - Squats/Lunges/Step Ups/Leg Extensions/Calve Raises
Thursday - Rest
Friday - Pull - Deadlifts/Pullups/BB Rows/Hyperextensions/Curls
Saturday - Rest
Sunday - Rest

Much better.

 

[CG]

yes listen to what gaz has to say. Additionally you should be getting in around 150 g of protein daily.. check out the stickies in the diet and nutrition forum. Good luck!

 

[BigBoiH]

overtraining is relevant to the individual really. A conditioned athlete can train 6 days a week with no problems. The noob would be shuffling around for a month with DOMS. I know this sounds cliche but listen to your body. Its not just DOMS either. Fatigue or just a general "under the weather" feeling can indicate O.T.

Try to initiate a mind/body connection. For me, its a little voice that tells me to stay home or go lift.

Sometimes that voice says to do other stuff but we wont get into that here.

Even though he has voices in his head. He is telling the truth.

 

[PushAndPull]

I completely agree, overtraining depends on the individual and their conditioning.
Gaz's advice is solid and you would be wise to listen.
When you say dips, are you referring to bench dips? If you're not then you should know that dips, regardless of your angle of descent, are chest dominant.

 

[Phineas]

I completely agree, overtraining depends on the individual and their conditioning.
Gaz's advice is solid and you would be wise to listen.
When you say dips, are you referring to bench dips? If you're not then you should know that dips, regardless of your angle of descent, are chest dominant.

I would argue that bench dips are maybe a weird exception to the rule.

I mean, I can maybe see how the chest can push behind the body, but I never felt the chest when I used to do bench dips.

 

[PushAndPull]

I would argue that bench dips are maybe a weird exception to the rule.

I mean, I can maybe see how the chest can push behind the body, but I never felt the chest when I used to do bench dips.

I think bench dips are tricep dominant. Seems the shoulders are far more involved than the chest.
I don't even think of bench dips as dips -lol- they're like training wheels.

 

[Phineas]

I think bench dips are tricep dominant. Seems the shoulders are far more involved than the chest.
I don't even think of bench dips as dips -lol- they're like training wheels.

Agreed.

I'll admit that I miss them, though. In my beginner days they helped me put on a shit ton of mass in my triceps. I would do them now but (a) I know they're hard the shoulders, (b) they're too awkward to classify, and (c) I don't consider them to be a true compound lift worthy of my time in the gym.

Even regular dips I have trouble incorporating. I know they're a vertical push, but I prefer overhead pressing, as it's much more challenging. Also, typically vertical pushes focus on the delts and tris, whereas dips are still chest-dominant.

I should probably stop being such a push/pull Nazi and just accept dips for what they are: a damn good lift that is fun as hell to do (especially weighted).

 

[juggernaut]

Gaz....you complete me....bitch.

 

[newbi7]

before your advice i was thinking about ripptoes routine sine inly been working out for 3 months with body weight and other three just searching around a new work out

but am a little concern of only hitting my muscle group once a week

 

[juggernaut]

Well, I seriously recommend any of Gaz's research as well as Built's. Her BGB routine has been a mainstay of mine and my clients. Everyone of them see results. Gaz's 20 rep squat routine article got me to putting my own spin on it and it works well both ways. Also, Destroy and Flood is a pretty sick routine that will have you crying. Gaz wrote about that as well....what the fuck everything is Gaz or Built-fuck it, throwing in a little Patrick Ward for routine design. good ebook, and well worth the pickup.

 

[newbi7]

Well, I seriously recommend any of Gaz's research as well as Built's. Her BGB routine has been a mainstay of mine and my clients. Everyone of them see results. Gaz's 20 rep squat routine article got me to putting my own spin on it and it works well both ways. Also, Destroy and Flood is a pretty sick routine that will have you crying. Gaz wrote about that as well....what the fuck everything is Gaz or Built-fuck it, throwing in a little Patrick Ward for routine design. good ebook, and well worth the pickup.

bgb routine .. where cai get the link for that one

 

[juggernaut]

I gotta do everything for everybody....here ya go

 

[newbi7]

baby got back ...jejeje

i got that right

 

[sassy69]

Good advice here. As a newb, you'll start to come across more and more approaches to training - its a journey and not a destination, so its on you to get to know your body, what it can do and what it responds to. This just comes w/ time & attention.

RE: overtraining - when you start to feel burnt out, can't sleep well or find yourself getting weaking or stalling in your lift progress, then your body is telling you its time to cycle off the current workload. There are many ways you can do this - but its hard to generally say of you're overtraining or not. Its quite amazing the load that the human body can manage, but its important to realize it needs recovery time as well. In fact your foundation components are diet, training / cardio and recovery. Many people forget about recovery until they are burnt out. Overtraining = under recovery).

The other point I wanted to make is that never trust a trainer or anyone who says there is one way only to achieve something. They either don't know any other way (which means they can't adjust when you need to adjust) or they are trying to sell you THEIR program. Just a general thing to keep in mind when you are looking to someone to help you. Its supposed to be about what you learn, not what you pay them for.

 

[newbi7]

Good advice here. As a newb, you'll start to come across more and more approaches to training - its a journey and not a destination, so its on you to get to know your body, what it can do and what it responds to. This just comes w/ time & attention.

RE: overtraining - when you start to feel burnt out, can't sleep well or find yourself getting weaking or stalling in your lift progress, then your body is telling you its time to cycle off the current workload. There are many ways you can do this - but its hard to generally say of you're overtraining or not. Its quite amazing the load that the human body can manage, but its important to realize it needs recovery time as well. In fact your foundation components are diet, training / cardio and recovery. Many people forget about recovery until they are burnt out. Overtraining = under recovery).

The other point I wanted to make is that never trust a trainer or anyone who says there is one way only to achieve something. They either don't know any other way (which means they can't adjust when you need to adjust) or they are trying to sell you THEIR program. Just a general thing to keep in mind when you are looking to someone to help you. Its supposed to be about what you learn, not what you pay them for.

thanx very helpul information

 

[PushAndPull]

I'll admit that I miss them, though. In my beginner days they helped me put on a shit ton of mass in my triceps. I would do them now but (a) I know they're hard the shoulders, (b) they're too awkward to classify, and (c) I don't consider them to be a true compound lift worthy of my time in the gym.

Even regular dips I have trouble incorporating. I know they're a vertical push, but I prefer overhead pressing, as it's much more challenging. Also, typically vertical pushes focus on the delts and tris, whereas dips are still chest-dominant.

I should probably stop being such a push/pull Nazi and just accept dips for what they are: a damn good lift that is fun as hell to do (especially weighted).

Based on their charateristics, I would think of bench dips as an isolation lift, and regular dips as a horizontal push, at least for the purpose of incorporating them in a routine.

 

[Gazhole]

The other point I wanted to make is that never trust a trainer or anyone who says there is one way only to achieve something. They either don't know any other way (which means they can't adjust when you need to adjust) or they are trying to sell you THEIR program. Just a general thing to keep in mind when you are looking to someone to help you. Its supposed to be about what you learn, not what you pay them for.

This is the most annoying thing in the world. One of my favourite aspects of this lifestyle is that there ARE a million different ways to go about things - its fun experimenting and seeing what happens!

People who say they have the one true elite special secret program are idiots.

 

[juggernaut]

This is the most annoying thing in the world. One of my favourite aspects of this lifestyle is that there ARE a million different ways to go about things - its fun experimenting and seeing what happens!

People who say they have the one true elite special secret program are idiots.

It's true. I am currently following UD2, and throughout the week my workouts go from depletion (high reps, low weight) which I hate, to the end of the week I'll be doing heavyass weight in the realm of 3x5, which is obviously purely power. Also, the exercises go from isolation in the beginning of the week to the end of the week where it will be pure compound work. By far my favorite is the end of the week.

 

[newbi7]

yeap but i wont be able to hit each muscle twice a week that way

 

[Gazhole]

yeap but i wont be able to hit each muscle twice a week that way

So?

 

[Phineas]

yeap but i wont be able to hit each muscle twice a week that way

Quality over quantity.