Questions on my routine

[NX5.0]

I go to the gym twice a week.
Day1: DB bench press 5x5 and seated overhead press 5x5. 2-3 minute rest.
Day2: Rest
Day3: Rest
Day4: Dead lifts, squats, one row movement 5x5. 2-3 minute rest.
Day5: Rest
Day6: Rest
Day7: Rest

At the end of my workouts my body is very fatigued and has no energy to do smaller movements.

I was doing 3X8 for my workouts for a while and decided to change things up a little and do 5x5. I have been doing 5 sets of 5 reps for about a month now and so far it's great except when I do the DB bench press.
I can do the first 3 set of 5 reps but when I get to the 4th set I can only squeeze out 3 reps and the 5th set can only get out 1 or 2 reps.
It's been like that every week and the only movement I don't feel I am progressing too well in is the DB bench all others are fine and have no problems with. When I reach sets 4 and 5 should I drop down the weight some or still stick with the current weight? I was doing BB bench press for a while and have been doing DB bench press for about 4 months now and like it better then BB benching.

What are your suggestions?

 

[alwaysbelieve1]

My suggestion is to train body weight movements at home if you can only get to the gym twice a week. That is not nearly enough to achieve greatness. Some would argue that- and based upon your true goals and intensity- it could work. You just won't be too healthy.

 

[Rocky_B]

Why not go to the gym more often? You aren't doing enough sets to really hit your main muscle groups hard enough

 

[NX5.0]

How about if I did a full body workout twice a week? That way I am hitting my muscles groups twice a week intead of once. I think I could fit another gym day in my schedule but If I did a full body workout 3 times a week wouldn't I be overtraining? I am usually sore for 3 days and sometimes 4.

I always felt I was stronger when I allowed a week to recover but if there is a better routine that any of you recomend I will try it out.

 

[Double D]

A full body workout 2 times a week would be ok. But personally I think it is just enough to maintain, I am thinking add one more day in there and you are golden. Like mon, weds, fri routine would be idea.

 

[NX5.0]

A full body workout 2 times a week would be ok. But personally I think it is just enough to maintain, I am thinking add one more day in there and you are golden. Like mon, weds, fri routine would be idea.

Sounds good but I know after I workout on Monday I will be sore on Wednesday so wouldn't I be overtraining if I workout while sore?

 

[obz]

Sounds good but I know after I workout on Monday I will be sore on Wednesday so wouldn't I be overtraining if I workout while sore?

As you increase the frequency of your workouts you will stop getting sore.
You'll get tired, you'll know when you're done for sure, but you wont be sore like you are now. Your body will adapt to it.

 

[Rocky_B]

Is there something holding you back from going to the gym 4-5 times per week?

 

[NX5.0]

Is there something holding you back from going to the gym 4-5 times per week?

I just don't want to overtrain.
I am going to try a full body routine 3 times a week and see how that goes.

 

[hope27]

full body routines

Just my humble opinion, but if you are wanting to start a routine and get it off the ground, I think full body routines as a base are kind of hard to allow you to build or to cut. I am not sure what your goals are. I just know from my experience that I get more out of training when I focus on one or at the most two body parts. It isn't just that you get tired and lose strength, depending on how you put your routine together your stay at the gym could get quite lengthy. I guess to me a full body workout is something I might use after I hit a 6-8 week heavy cycle to give my body a break. Good luck to you!

 

[Double D]

I am not a big fan of total body either, but it can be done effectivly. There are tons and tons of articles here about it do a search and get some more info. Cowpimp has been doing a full body routine, check his journal.

 

[alwaysbelieve1]

I perform 3 full body routines a week. Monday, Wed, Fri(doubles as interval day as well) are my resistance days while Sunday, Tues, Friday are my interval days.

My goals are to stay lean and build new muscle, but I'm not trying to get bigger than I already am. I am very happy with my size. In fact I was disappointed when I changed my routine recently and gain 8lbs. in about 5 weeks. I thought it was water, but I tested that by dropping my water for a couple days and still it remains. Not that more muscle is bad, but I'm trying to remain around 170- at a height of 5'6" so that I can cage fight next year. Now I'm up to almost exactly 180. No worries- I'll be able to drop it when I need to.

Always remember that diet is the most important factor when desiring weight gain, loss or maintenance. Training doesn't really matter as much. Yes you are burning cals, etc., but if you are taking in more than expended along with quality proteins, fats, carbs, etc. then you will achieve optimal results.

 

[CowPimp]

What are your goals?

 

[alwaysbelieve1]

What are your goals?

My main goals are this:

1. To continue to achieve an extreme level of elite anaerobic/aerobic conditioning

2. To continue overall strength

3. To remain healthy overall as well as maintain a sense of great well-being.

There are further goals, but that is the raw gist of what I continue to strive for.

Some of my other goals are this:

1. To continue to be a BJJ practitioner and achieve a high skill level within.

2. To achieve a good level of skill as a stand-up fighter.

3. To cage fight next year