Is my routine overtraining?

[Grlight]

I was planning on doing this for 10 to 12 weeks at around 9 to 12 reps then after the 10 to 12 weeks switch it up and do 5 to 8 reps for 10 to 12 weeks with the same exercises.Then keep repeating this over and over after the 12 weeks with 1 week off after the 10 to 12 weeks.I would just like to know if i am overtraining?I dont like training one muscle group a week i prefer hitting same exercises twice a week i feel i see increase poundage over time this way.All exercises done with dumbells except close grip bp and skullcrushers.All sets shown are to failure. I have 24 inch 18 inch and 14 inch dumbbells with tons of 10s


Day 1 chest shoulders triceps

Chest press 2 x 9-11
Incline press 2 x 9-11
Shoulder press 2 x 9-11
Close grip press 2 9-11
Dips 2 limit
Side raises 2 x 10
Front raise 2 x 10
Upright row 2 x 9-11
Skull crushers 2 x 9-11
kickbacks 1 x 12
Rotator cuff blitz 1-2 x limit
Crunch 2 x limit


Day 2 legs back biceps

Pullup 1 x limit
Rows 3 x 9-11
Deadlift 2 x 9-11
Curls 2 x 10
reverse curls 2 x 10
Rear raises 2x 10
Shrugs 2 x 10
Bent Side lifts palms on side 2 x 10
Yates rows contract for 3 seconds 1 x 10
Lunges 2 x 10
Calf raises 2 x 10
Bandtube straight arm back flys 2 x limit
Forearm blaster 3 x limit


Day 3 rest

Day 4 repeat day 1

Day 5 repeat day 2

Day 6 rest

Day 7 rest

would any of the experts consider this overtraining thanks.

 

[Built]

I'm sorry, but your routine has kickbacks but no squats. That's just wrong.

Also, I don't understand why you think deliberately training to failure is a good idea.

You're doing chest with shoulders and lots of both - that's a lot of rotator cuff strain. Adding insult to injury, you're performing upright rows. Ugh.

What, exactly, are you trying to accomplish with this routine? Are you gaining weight now, or cutting? What parts lag on you, and what are you doing to correct this problem?

 

[Grlight]

I'm sorry, but your routine has kickbacks but no squats. That's just wrong.

Also, I don't understand why you think deliberately training to failure is a good idea.

You're doing chest with shoulders and lots of both - that's a lot of rotator cuff strain. Adding insult to injury, you're performing upright rows. Ugh.

What, exactly, are you trying to accomplish with this routine? Are you gaining weight now, or cutting? What parts lag on you, and what are you doing to correct this problem?

u mite think its strange,but squats dont seem to do much for me except work my glutes.Maybe i am doing them wrong but feel more with deadlifting and lungews and doing deadlift with heavy dumbells is underratted i like it more than barbell even if i cant do as much weight.

As for the upright rows,i use dumbbells and dont raise to chin but to about collar bone, no pain its a natural lift.

Im just trying to build muscle, move heavy weights, gain quality bodyweight.Im not a bodybuilder no do i desire that ripped looked.I just like to lift heavy weights and be big and have functional strength.

 

[Built]

Being ripped is a function of diet.

You are trying to gain muscle, therefore you are bodybuilding.

Are you gaining weight?

How much do you deadlift for that rep range, and what style do you use?

Have you tried front squats?

 

[Grlight]

Being ripped is a function of diet.

You are trying to gain muscle, therefore you are bodybuilding.

Are you gaining weight?

How much do you deadlift for that rep range, and what style do you use?

Have you tried front squats?

I lifted for about 3 years natural about 1.5 years using mild cycles.Anyways i have not lifted in about 2 years or so.I am still fairly big i guess and fatter.I use to do a combo of dumbell deadlifts and barbell deadlifts cycling them.If i recall it was about 450 for 8 for barbell deadlift nothing great and i grab 160 or so dumbbells for the dumbbell deadlifts just simple dumbells on the side.But that was awhile ago.Yes i have squat in the pass and front sqauts do hit the quads more thanks for the tip i forgot about them.I will considering squating with the front squats in a few months.And if i am deadlifting is there a big need for squats?Because i work alot physical work and if i squat and deadlift in the same week i feel burntout and tired and weak.

 

[Built]

Are you currently gaining weight?

 

[Grlight]

Are you currently gaining weight?

no i have been about 225 for at least 1 year i have not lifted in 2 years.I was just wondering if people would consider this program overtraining.

 

[Built]

How do you intend to gain any muscle if you're not gaining any weight?

Overtraining depends on a few variables. One of 'em is diet. I asked you because I want to know if you're deliberately overeating so as to ensure muscle gain.

 

[Grlight]

No because i have not lifted any serious weight in 2 years i have just been eating a normal diet.I understand food and rest and training go hand in hand,food imo being the most importaint.Altho in the past i used to eat alot of crap such as fried chicken and fast foods.But i am getting older now and cant really handle it anymore.

When training i will be eating 4 meals high protien high carbs meal a day, 2-3 whey protien shakes depending how many meals i eat, and 1 green smoothie with hemp protein and a ton of 1%organic milk.I will take multi vit, zma.In a few months creatine.I will allow myself pizza,chinese food once a week.Instead of 2 or 3 times a week as i do now .

 

[Built]

That's cool, but it's not what I asked.

I'll re-phrase: are you going to be eating to maintain your weight, or overeating, to ensure weight gain?

Where are you, by the way? I'm in Vancouver.

 

[Grlight]

That's cool, but it's not what I asked.

I'll re-phrase: are you going to be eating to maintain your weight, or overeating, to ensure weight gain?

Where are you, by the way? I'm in Vancouver.

Eat more and drink protein to get bigger and stronger but also put on more lean mass but putting on a little more fat is not a worry. Eat alot of good wholesome food.I will never eat just only chicken breasts and rice everyday.I like steaks and mashed potato with a little gravy food this seems to get me big.When i lift and consume alot of food and drink shakes i get bigger.I dont count calories carbs and i dont think i ever will.Just ruff estimate is good enough for me.I Dont hold alot of fat and have a somewhat high metabolism.I just really wanted to know if i eat good sleep good and followed that program that i posted if that would be consider too many sets?And i never like doing 1 muscle group a week.I like to hit the same exercises twice a week even if it means lowering the amount of exercises and sets.So do u think it is too much?? if all else is in check diet and rest.

 

[Built]

Eat more and drink protein to get bigger and stronger but also put on more lean mass but putting on a little more fat is not a worry. Eat alot of good wholesome food.I will never eat just only chicken breasts and rice everyday.I like steaks and mashed potato with a little gravy food this seems to get me big.When i lift and consume alot of food and drink shakes i get bigger.I dont count calories carbs and i dont think i ever will.Just ruff estimate is good enough for me.I Dont hold alot of fat and have a somewhat high metabolism.I just really wanted to know if i eat good sleep good and followed that program that i posted if that would be consider too many sets?And i never like doing 1 muscle group a week.I like to hit the same exercises twice a week even if it means lowering the amount of exercises and sets.So do u think it is too much?? if all else is in check diet and rest.

I like how you think - I'm not a fan of bodypart splits myself, and you focus on heavy compounds, which is great. You're also looking toward periodizing your training at least somewhat with the plan to vary rep ranges.

I might re-organize some of the work you're doing, split up the workouts so shoulders don't get hit with pecs, give your RC a break.

Can I offer up an alternative division to how you have it broken up?

You currently have it as chest-shoulders-tris, then legs-back-bis.

How about something like this instead:

Posterior chain-horizontal pushing and pulling-bis-calves
Quads-vertical pushing and pulling-tris-abs

Alternatively, you could use my split. Some of the guys here are using it and like it, and it's a good all-around split for balanced development, with varied rep ranges to keep you growing.

I just set this one up for a guy here today: http://www.ironmagazineforums.com/training/94267-looking-advice-critique.html#post1842706

You can change the exercise selection if you like, but the nature of the workout, two leg days a week, two upper days a week - seems to suit what you already know and like.

Do you do cleans? I love cleans/clean and press instead of millies or shoulder press for delts. Blows up the delts and traps, hits forearms like a sonofabitch, and if you do those and heavy deads you can pretty much blow off shrugs.

The front raises etc are pretty much a waste, and there's really no good reason to train to failure, but the incorporating varied rep ranges like this might be a nice way to use the ideas you like without risking overtraining.

Thoughts?

 

[Built]

You must be here on the west coast. Where do you train?

 

[Grlight]

I like how you think - I'm not a fan of bodypart splits myself, and you focus on heavy compounds, which is great. You're also looking toward periodizing your training at least somewhat with the plan to vary rep ranges.

I might re-organize some of the work you're doing, split up the workouts so shoulders don't get hit with pecs, give your RC a break.

Can I offer up an alternative division to how you have it broken up?

You currently have it as chest-shoulders-tris, then legs-back-bis.

How about something like this instead:

Posterior chain-horizontal pushing and pulling-bis-calves
Quads-vertical pushing and pulling-tris-abs

Alternatively, you could use my split. Some of the guys here are using it and like it, and it's a good all-around split for balanced development, with varied rep ranges to keep you growing.

I just set this one up for a guy here today: http://www.ironmagazineforums.com/training/94267-looking-advice-critique.html#post1842706

You can change the exercise selection if you like, but the nature of the workout, two leg days a week, two upper days a week - seems to suit what you already know and like.

Do you do cleans? I love cleans/clean and press instead of millies or shoulder press for delts. Blows up the delts and traps, hits forearms like a sonofabitch, and if you do those and heavy deads you can pretty much blow off shrugs.

The front raises etc are pretty much a waste, and there's really no good reason to train to failure, but the incorporating varied rep ranges like this might be a nice way to use the ideas you like without risking overtraining.

Thoughts?

I checked out that program,alot of low reps,seems like a program i would like to do for 6 weeks down the road.As for cleans no i have not taken them seriously altho im sure they are wonderful.I have done some high pulls and maybe considering taking out upright rows inplace of them.What do u think is better highrows or upright rows? have trouble getting a pump in my shoulders and making them sore the sides and rear delts well after my few years training,but i probally wont have that problem now.I wish i could still do behind the neck shoulder press and heavy barbell pullovers but it just wreaks my shoulders,but i pack the most gains off those excersises including upright rows.Squats supersetted with barbell pullover best combo ever imo.Pisses me off the best ones ruin my shoulders.I dont like the front raises with barbell or 2 dumbells i like to use 1 dumbell with hands in a pyramid shape holding the dumbell it works nice for me.I see your point in always training to failure its just fun to move the heavy weight and doing 2 sets of each movement figure it wouldnt burn me out.Or would u suggest 1 set to complete failure,and 1 to say near failure stopping a rep or 2 short within the 2 working sets?And i have 1 question for you,if u had to choose deadlift or squat witch would u choose and why.Thanks.

Sorry about all the blah blah it just fun to talk about lifting again

 

[Built]

I checked out that program,alot of low reps,seems like a program i would like to do for 6 weeks down the road.

Actually, I keep the general format going almost all year. It's very easy to manage this way, since it's always so balanced up and down, front and back.

As for cleans no i have not taken them seriously altho im sure they are wonderful.I have done some high pulls and maybe considering taking out upright rows inplace of them.What do u think is better highrows or upright rows?

Upright rows are an utter waste - there is nothing that gets hit with an upright row that isn't better hit with cleans, clean and press, push presses, arnies and Olympic bar corner presses - and these movements don't trash your rotator cuff like upright rows. Seriously, if you want delts and you want your rotator cuff to last, ditch upright rows.

have trouble getting a pump in my shoulders and making them sore the sides and rear delts well after my few years training,but i probally wont have that problem now.

Oooh, do I have a shoulder routine for you: Got Built? » The Shoulders of Giants

I wish i could still do behind the neck shoulder press and heavy barbell pullovers but it just wreaks my shoulders,but i pack the most gains off those excersises including upright rows.

Trust me, you'll like what I just linked you to so much better, you'll never miss those shit movements.

Squats supersetted with barbell pullover best combo ever imo.

How is a squat and a barbell pullover a superset? They work completely different muscle groups. ???

Pisses me off the best ones ruin my shoulders.I dont like the front raises with barbell or 2 dumbells i like to use 1 dumbell with hands in a pyramid shape holding the dumbell it works nice for me.I see your point in always training to failure its just fun to move the heavy weight and doing 2 sets of each movement figure it wouldnt burn me out.Or would u suggest 1 set to complete failure,and 1 to say near failure stopping a rep or 2 short within the 2 working sets?

Neither.

See, when you train to failure, your body figures you out pretty quick. You teach your central nervous system to crap out early to protect you from ever hitting muscular failure. So you limit your gains.

I'm not saying don't ever HIT failure. Just don't deliberately AIM for it.

And i have 1 question for you,if u had to choose deadlift or squat witch would u choose and why.Thanks.

Sorry about all the blah blah it just fun to talk about lifting again

Deadlift. If I had to choose only one. Tough choice. Squats don't hit back like deads, but deads get quads and the entire posterior chain, plus forearm grip.