Whats up, im new to this site and relatively new to working out in general. I have only been working out for about 8 months. The first couple of months i made a lot of great improvements at a point i was able to bench 195 about 12 np. This was probly just what they call newbie gains or whatever. so when i started to receive less increase in my bench and everything else i decided to supersize my workouts. i still get sore but recently ive noticed that i have not only been not getting as much gains as i had but a vast decrease in what i can and cant do.I am no sure if this is due to overtraining, or poor splits, diet,rest, or whatever. Another possible reason for this could be the start of lacrosse and a lot of my energy going to that. i usually go to the gym like an hour or so after practice. i recently read an article about over training and i hear that is bad for muscle growth so if anybody has any tips or input let me know it would be greatly appreciated
i change up the days of my workout often depending on my schedule but this is what it looks like lately.My workout schedule is like this:
Day 1- chest and tris,
*Bench press-i usually do 5 sets of the same weight (175 lately) i try to get about 12 each time, by the 5th i get like 8 -and then after those 5 all of that ill do like 5 sets and take off weight with each set
*incline bench-5sets of 12 (lately been doing about 135pounds)
*dumbbell press-3sets of about 12
*incline dumbbell-3sets of about 12
*decline dumbbell-3 sets of about 10
*Chest Flys-3sets of about 12
*Dips-3 sets about 8-10
*skull crushers-3sets of 16
*Flat bench ez bar tri extensions- 3 sets of 12
*Cable rope pulldowns to overhead tri extensions-3sets of 16
Day2 -Back and bis
*Machine rows- 3sets of 20
*one arm machine rows- 3sets of 20 each side
*seated rows-3 sets of 16
*Seated upright rows-3sets of 16
*back flys- 3 sets of 16
*upright machine rows- 3 sets of 12
*pull ups-3 sets of 8
*hammer pull ups- 3 sets of 8
*standing barbell curls-3 sets of about 8-10
*incline dumbbell curls-3sets of 8-10
*standing pinwheel curls-3 sets of 12
*preacher curls- 3 sets of 8
*hammer, pinwheel hammer, preacher hammer-one of each about 10 reps
*Barbell forearm curls-3 sets of 20
*Forearm thing where u hold a bar with the rope with weight on the other end- 3 sets of those
Day 3 Legs
*Squats-5 sets of 20
*leg press- 3 sets of 20
*leg extensions- 3 sets of 20
* leg curls-3 sets of 20
*hamstring curls-3sets of 20
*lunges with dumbbells-3 sets of 20
*weighted machine calve raises- 4 sets of 16
*Calve raise latters using stairs
Day4 shoulders
*Military press- 5 sets of 12
*dumbbell shoulder press- 3 sets of 12
*front dumbbell raises- 3 sets of 20
*Light weight forward, side, upward dumbbell raises- 10repseach 4 sets
*barbell shrugs- 3 sets of 20
*dumbbell shrugs-3 sets of 20
Day 5 Rest
I dont usually take the rest day but lately i have because i hear its necessary.
I do abs every other day regardless of what day it is.
i change up the days of my workout often depending on my schedule but this is what it looks like lately.My workout schedule is like this:
Day 1- chest and tris,
*Bench press-i usually do 5 sets of the same weight (175 lately) i try to get about 12 each time, by the 5th i get like 8 -and then after those 5 all of that ill do like 5 sets and take off weight with each set
*incline bench-5sets of 12 (lately been doing about 135pounds)
*dumbbell press-3sets of about 12
*incline dumbbell-3sets of about 12
*decline dumbbell-3 sets of about 10
*Chest Flys-3sets of about 12
*Dips-3 sets about 8-10
*skull crushers-3sets of 16
*Flat bench ez bar tri extensions- 3 sets of 12
*Cable rope pulldowns to overhead tri extensions-3sets of 16
Day2 -Back and bis
*Machine rows- 3sets of 20
*one arm machine rows- 3sets of 20 each side
*seated rows-3 sets of 16
*Seated upright rows-3sets of 16
*back flys- 3 sets of 16
*upright machine rows- 3 sets of 12
*pull ups-3 sets of 8
*hammer pull ups- 3 sets of 8
*standing barbell curls-3 sets of about 8-10
*incline dumbbell curls-3sets of 8-10
*standing pinwheel curls-3 sets of 12
*preacher curls- 3 sets of 8
*hammer, pinwheel hammer, preacher hammer-one of each about 10 reps
*Barbell forearm curls-3 sets of 20
*Forearm thing where u hold a bar with the rope with weight on the other end- 3 sets of those
Day 3 Legs
*Squats-5 sets of 20
*leg press- 3 sets of 20
*leg extensions- 3 sets of 20
* leg curls-3 sets of 20
*hamstring curls-3sets of 20
*lunges with dumbbells-3 sets of 20
*weighted machine calve raises- 4 sets of 16
*Calve raise latters using stairs
Day4 shoulders
*Military press- 5 sets of 12
*dumbbell shoulder press- 3 sets of 12
*front dumbbell raises- 3 sets of 20
*Light weight forward, side, upward dumbbell raises- 10repseach 4 sets
*barbell shrugs- 3 sets of 20
*dumbbell shrugs-3 sets of 20
Day 5 Rest
I dont usually take the rest day but lately i have because i hear its necessary.
I do abs every other day regardless of what day it is.
