Am I Overtraining?

[titans1854]

I was wondering if i am overtraining.

I'm 15 and about 140 pounds. I take glutamine, creatine, whey protein, and a weight gainer. My workouts usually last from 45min. to 80 min.

Day 1
1. Bench 4sets 8 reps
2. High Rows 4 sets 10 reps
3. db incline press 4 sets 8 reps
4. Shoulders 4 sets 10 reps
5. Bar Dips 4 sets 15 reps
6. Shrugs 4sets
7. Hammer curls 4 sets 10 reps
8. French Press 4 sets 10 reps
9. Preacher curls 4 sets 10 reps
10 Abs

Day2
1. Squats 4 sets 10 reps
2. Leg Press 4 sets 10 reps
3. Leg Extensions 4 sets 10 reps
4. Leg Curls 4 sets 10 reps
5 Toe Raisers 6 sets

Day 3
Same as 1

Day 4
same as 2

Day 5
same as 1

Can you give me advice? My upper workouts vary a little bit w/different curls and tricep excercises. I also take out db inclined press and add lat pulldowns and days 3 and 5.

thanx for the advice

 

[titans1854]

I was also wondering if a 5 day split would be better? Although I don't like the idea of only working each muscle once a week. Even 2 days a week seems like like it's not adequate. But what the hell do I know?

 

[gr81]

Yes you are overtraining.

 

[lean_n_76er]

Overtraining. Definately.

If you don't like the idea of a 5 day try a 3 or 4 day split. As far as adequate goes, it's pleanty.

day 1 - chest/tricept
day 2 - back/bicept
day 3 - off
day 4 - legs
day 5 - shoulders
day 6&7 - off

You can do calves and abs on alternate days (twice a week). This is what my split looks like. Just a suggestion.

 

[titans1854]

thanx lean_n_76. but could you elaborate on what workouts are involved in your split? I can only think of a few workouts for each day.

 

[titans1854]

how many sets per muscle (total) should i do lean_n_76er?

 

[Mudge]

My own opinion
Chest 7-9
Delts 5-7
Traps 3-5
Back 9-12
Biceps 3 (after back for me)
Triceps 6-7
Legs for me about 9
Calves 4-6

 

[lean_n_76er]

Originally posted by titans1854
how many sets per muscle (total) should i do lean_n_76er?

Got your PM. Hope that answered it. Pretty much what Mudge said. Give or take here and there.

 

[titans1854]

are you guys sure that working the muscle once a week is good enough? My biceps get softer after a week. I will try this workout starting tomorrow though. I hope it works. thanx guys.

 

[Arnold]

Originally posted by titans1854
are you guys sure that working the muscle once a week is good enough? My biceps get softer after a week. I will try this workout starting tomorrow though. I hope it works. thanx guys.

it depends on the individual.

you could try every 5 days.

as for arms, I do chest/biceps and back/triceps so that I am working bis/tris directly once and indirectly once per week, so basically they get worked twice per week.

 

[lean_n_76er]

Originally posted by Prince
it depends on the individual.

you could try every 5 days.

as for arms, I do chest/biceps and back/triceps so that I am working bis/tris directly once and indirectly once per week, so basically they get worked twice per week.

Never thought about that. Good idea!

 

[bigpump23]

only you can decide if you are overtraining