Think im Overtraining ??

[ians]

Due to the response from my other thread 'Bigger Biceps ?' i think im over training - so here is my current training programme !
Please advise if you believe im overtraining - and advise on how you would change it ?

I train Monday,Wednesday,Friday,Sunday !

All below generally 3 sets of 8-10 reps each !

Monday - Chest, Triceps & Abs
Flat Bench Dumbbell Press
Inclined Dumbbell Press
Flat Bench Press
Inclined Dumbbell Flys
Lying French Press
Seated Overhead Press
Tricep Bar Pressdown
Dips
Abs - Crunches, Twisting crunches, Leg raise

Tuesday - Rest/off

Wednesday - Back & Biceps
T Bar row
Front Pulldown
Alternate Dumbbell Row
Deadlifts
Standing Barbell Curl
Alternate Seated Dumbbell Curl
Dumbbell Preacher Curl
21's Cable Curl

Thursday - Rest/off

Friday - Shoulders, Legs & Abs
Dumbbell Shoulder Press
Upright Rows
Smith Machine Behind the Neck Press
Side Dumbbell Raise
Squats
Leg Extension
Leg Curl
Standing Calve Raises

Saturday - Rest/off

Sunday - Repeat i.e. Chest, Triceps & Abs etc

Any advise would be appreciated !

Ian

 

[Twin Peak]

Shoulders look right. Legs are undertrained. Add presses or hack squats after squats.

Everything else is a bit too much. You do 4 exercies. 3 should be enough. For example one week do dumbell presses, the next barbell, you don't need that much work. In general 8-10 sets is ideal.

Thats said, some people will respond better to high volume so you need to learn your body.

The bottom line with overtraining is if you feel tired, you are not getting good pumps, your joints hurt, you have trouble sleeping...those are signs that you need to back off a bit. Take a few days extra rest, lift light for a week, etc,

 

[Arnold]

The main problem I see is too many different exercises for each body part....cut them down to 2-3 for large muscle groups - i.e. legs & back, and 1-2 for small muscle groups - i.e. biceps & triceps.

You're probably overtraining small muscle groups and possibly even undertraining large muscle groups.

 

[LAM]

I would not train legs and back on consecutive days. your ATP stores will be severely depleted after training either of those body parts and it needs time to be replenished.

 

[LittLe FraNk]

agree....
jsut train intensely if you train intense i dont se how people can do so many more exercicses ... i think dont get as intense as i trai my self or they can do a hell of a lot more than me... but dam...

 

[ians]

Originally posted by Twin Peak

The bottom line with overtraining is if you feel tired, you are not getting good pumps, your joints hurt, you have trouble sleeping...those are signs that you need to back off a bit. Take a few days extra rest, lift light for a week, etc,

This sounds strangely familiar !!!

I think your all right, i am overtraining ! I will look at my training programme and revise it and post it back for your comments !

Thanks for your advise !

 

[ians]

Ive looked at my training programme and have revised it to the following - what do you think ?

Monday - Chest, Triceps & Abs

Flat Bench Press - 3 x 8/10
Incline Dumbbell Press - 3 x 8/10
Flat Bench Flys - 3 x 8/10
Lying French Press - 3 x 8/10
Tricep Bar Pressdown - 3 x 8/10
Dips - 3 x 20
Abs - crunches, twisting crunches, leg raise (3 x 20 reps each)

Tuesday - Rest

Wednesday - Back, Biceps & Abs

Barbell Row - 3 x 8/10
Front Pulldown - 3 x 8/10
Deadlift - 3 x 8/10
Standing Barbell Curls - 3 x 8/10
Alternate Seated Dumbbell Curls - 3 x 8/10
21's Cable Curls - 3 x 21
Abs - crunches, decline bench (3 x 20 reps each)

Thursday - Rest

Friday - Shoulders & Legs

Dumbbell Shoulder Press - 3 x 8/10
Upright Rows - 3 x 8/10
Smith Machine Behind Neck Press - 3 x 8/10
Squats - 3 x 8/10
Leg Press/Hack Squats - 3 x 8/10
Leg Curl - 3 x 8/10
Standing Calve Raise - 3 x 8/10

Saturday - Rest

Sunday - Repeat i.e. Chest, Triceps Abs etc etc

Ive tried to stick to the compund movements which have worked well for me in the past - what do you think ??

 

[pumpit]

You have still got too many sets for sets for Tri's and Bi's cut them down to 4 or 5 sets and they wll certainly grow you just need to add a little more weight to make sure your arms are worked enough.

 

[pumpit]

Oh by the way where in England do you live cause I'm looking for a training partner if you need one?

 

[ians]

Originally posted by pumpit
Oh by the way where in England do you live cause I'm looking for a training partner if you need one?

I live in Hull, England !!

Its a bit far for you to come just to have a training partner - but thanks for asking !

 

[ians]

Any comments would be very much appreciated !!!!

 

[Scotty the Body]

Monday - Chest, Triceps & Abs

Flat Bench Press - 3 x 8/10
Incline DB Flys - 3 x 8/10
Decline Bench BP - 3 x 8/10
Lying French Press - 2 x 8/10
Tricep Bar Pressdown - 2 x 8/10
Narrow Grip Bench - 2 x 6/8
Abs - crunches, twisting crunches, leg raise (3 x 20 reps each)

Tuesday - Rest

Wednesday - Back, Biceps & Abs

Barbell Row - 3 x 8/10
Front Pulldown - 3 x 8/10
Deadlift - 3 x 8/10
Standing Barbell Curls - 3 x 8/10
Alternate Seated Dumbbell Curls - 3 x 8/10
Abs - crunches, decline bench (3 x 20 reps each)

Thursday - Rest

Friday - Shoulders & Legs

Dumbbell or BB Shoulder Press - 2 x 8/10
Upright Rows - 2 x 8/10
Bent over raise S/set with standing side raise - 2 x 8/10
Squats - 3 x 8/10
Leg Press/Hack Squats - 3 x 8/10
Leg Curl or SLDL - 3 x 8/10
Standing Calve Raise - 3 x 8/10

Saturday - Rest

Sunday - Rest

 

[picasso]

I'd like to know how long you've
been training .......I have a couple
opinions on directions to take.
What are you trying to achieve?
Size?Strength?Weightloss?

 

[ians]

Originally posted by picasso
I'd like to know how long you've
been training .......I have a couple
opinions on directions to take.
What are you trying to achieve?
Size?Strength?Weightloss?

I have been training for just over 2 years now and during that time i have gone from 180lbs to my current weight of 200lbs and have maintained my 32" waist !!

I am trying to build SIZE and STRENGTH so any comments you have picasso would be very much appreciated - thanks !!

Did shoulders last night and i used the revised programme shown above and managed new PB's !!!

 

[picasso]

IMO since you DO have a couple years
of experience and you HAVE made
progress you are doing way too much,
just as everybody has suggested.
The reply from Prince is right on for your
case if you ask me.

 

[ians]

To everyone - thanks for your comments - i have now changed my programme - so i will let u know how i get on !

Just one more thing....... i was thinking of doing the following with my programme :-

Week 1 - 3 x 8/10
Week 2 - Pyramid (10,8,6,4,2 - Drop set)
Week 3 - Either Superset exercises - or - 5 x 6 reps- with 30 sec break between sets !
Week 4 - Back to 3 x 8/10 .............and so on !!

What do you think......? Would this again be doing to much....??

 

[gettinstarted18]

Sounds to me like your exercising too many different areas of your body in one day. You should spread out and plan your workouts so your grouping certain areas of the body together. e.g. Shoulders & Chest