Am i overtraining

[Chris52686]

I am 17 and have been lifting for two years but havnt had any major gains in about 6 months. I am currently 170 and bench 255(I was actually at about 270 6months ago). Thanks in advance for any reponses, any suggestions of changes to my current workout would be greatly appreciated

Week 1

Day 1
Exercise Sets Reps per set
Bench Press 5 8
Incline Bench Press 4 8
Extension 5 8
Pressdowns 5 8
Dumbell Preach 4 8
Standing Barbell curl 3 10
Dumbell concentrated curls 5 8
wrist curls 2 25
reverse wrist curls 2 25

Day2
Squats 5 20
Toe raises 5 20
leg curls 7 10
leg extension 7 10

Day3
Pull ups(warm up) 1 10
D-Lift 5 8
Shrug 5 10
Upright row 5 10
Lat pull down 5 10
One arm row 3 10
Military Press 5 8
Lateral Press 3 10
Front raise 3 10
Bent over lat raise 5 8
Power Clean 5 8

Day 4
same as 2

Day 5
same as 1

Day 6-7
Rest(cardio)

Week 2

Day 1
same as 3

Day 2
same as 2

Day 3
same as 1

Day 4
same as 2

Day 5
same as 3

Day6-7
rest

next week same as week one

 

[Mudge]

9 sets for chest is about right. I keep triceps to no more than about 7 sets though, and pressdowns I have never liked all that much, I use them for a finisher only. Laying extentions though I love.

12 sets for biceps? That is way overkill, the triceps are larger and have 3 heads yet you are doing more for biceps. The bicep is a very small muscle and doesn't need much work, 3 sets after back and I'm done.

Squats looks good to me, way too many leg curls at least for me. If you really need that many sets to get them growing, I'd throw in some stiffy deads to start with, then moving on to leg curls, but I think 7 sets is too many. Leg extentions are a finisher, and are going to be hard on the knees - no need for 7 sets! No more than 2 of those, for me.

Pullups get priority over pulldowns for me any day of the week. 6 sets total is also too many, IMO.

Anywho, without going through the rest too much, your not only doing a ton of sets but your working out the body without much rest. About the only way you could really be successfull wish such a program, is for short periods of time and working out twice a day. I would have to say you either have almost no rest period between sets, or are going way over the recommended 45-60 minutes.

Energy loss, and a hormonal dip all occur after 45 minutes.

Quick outline of what I do roughly
1) Chest 7-8 sets
2) Back ~12 total - Biceps 3
3) Delts 6-7 Neck 1-2 (all four sides)
4) Triceps 6-7 Traps 4-5
5) Legs ~9 altogether Calves 4-5

As a side note, triceps for me starts with reverse grip benches (low on the chest of course). Plate on each side for 10 then two plates, then one heavier working set. Then my laying extentions, then a set of pushdowns as a finisher.

I like to have at least one day off after legs, but am getting to the point where I like to have a day off after back day, and then after leg day, making one "cycle" 7 days. I have been a big believer in frequent training, and have used overtraining principles with good results when I was younger. But as I get older, and a bit stronger, and really trying to punish myself, I find that more rest is better.

If your going to workout so frequently, then look into HST - but much less sets.

 

[Chris52686]

I would have to say you either have almost no rest period between sets, or are going way over the recommended 45-60 minutes.

yeah it takes me about 90 min

 

[ZECH]

If you are doing legs twice with only 1 day rest, there is no way you are working them hard enough. After legs I can't even walk for several days. Also you have only one day rest between shoulders and chest for the second time. Not enough. I really think you need to adjust your workout schedule first, then decide how many sets of each you want to do!
Example:
MON-Chest & tri's
TUES-BI's
Wed-Off
Thurs-Legs & calves
Fri-Shoulders
Sat & Sun- off

 

[Mudge]

My quads and calves are both sore from 3 days ago

 

[ZECH]

Originally posted by Mudge
My quads and calves are both sore from 3 days ago

See......Could you have worked them say on Mon And Wed?

 

[Chris52686]

my quads and calfs are sore for a couple of days but i do my leg workouts anyway(mayby i should move my tuesday leg workout to sunday)

 

[ZECH]

If you don't let them recoup before training them again, you are continually tearing muscle fibers down. In order to grow, you must rest and recoup first!

 

[Mudge]

I have gotten used to overtraining programs, where I was not sore, but honestly there are limits to what the body can do. If we were payed professionals, sleeping an honest 10 hours a day, pumped up with jooze and had no other jobs to attend to it could be done for some kind of time period. But keep in mind most pros are on a 5-7 day schedule as well.

The days of 30 sets per bodypart are not only long gone, but I think many of us still wonder what the real truths were. It is well know that some of the pros today still lie about many things, even to each other.

 

[ZECH]

I think you can actually overtrain slightly. But when the body has had enough, that is when injury hits! The body will try to protect itself.

 

[Arnold]

Originally posted by Chris52686
yeah it takes me about 90 min

waaaay too long! that is very catabolic, your cortisol levels will be thru the roof.

your weight training should be 45-60 minutes max.