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Thread: overtraining???

  1. #1
    stinky's Avatar
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    Question overtraining???

    I'm lifting now 5 days/wk

    mon. chest-tri's -delt's-stomach
    tues. back-bi's-forearms
    wed. legs-calves-traps-neck
    thurs.chest-tri's-delts-stomach
    fi. back-bi's-forearms

    I've been lifting this now for a few months and have went up in strength. all my workouts are atleast 12-15 sets per muscle at 8-12 reps
    I havent juiced yet but am going to soon, was wodering if this routine woud still work or if i should cut down to 1 day a week for each body part... I dont have as much strength on thursdays and fridays as i do mondays and tuesdays. thats why i am questioning this routine..
    >>>>>> Thanks

  2. #2
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    I think you are overtraining forsure man, i use to train just like you, and ya at first you see god results.. no doubt about it!!! However it takes its toll after a while. I would train like this.

    Mon. Chest-triceps
    tues. back-bi's
    wed. Legs-calves
    thursday shoulder-traps

    if that how you want it. but that will leave you with a three day rest period, and if you are like me. you love beinf at the Gym.

    so inother words i would do a 2 days split routin similar to what i wrote but work oit like this. 2 days on 1 day off.

    I plan on changing my routin to a 2 day split this week.

    anyways bro, if u have anymore questions just ask away

    And i would wait on the juice if you have been training for only a few months. You can make great progress naturally for a while, if your training is right and diet is right, and dont forget proper supplementation.

    what are your stats. age, height, weight, experiance ..etc.

  3. #3
    Full Intensity's Avatar
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    with that many sets and 12 reps you have a routine fit to tone, not to bulk. If you are going to use AS i would suggest cutting down to one body part a week. But experiment to see what works best

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    stinky's Avatar
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    20yrs.old 6'3'' 210 been lifting 3 years last year got real serious changed diet 6 meals/day 250 gms. protein put on 20lbs past 6months now nothing much more than maybe 1 or 2 lbs a month if im lucky.

  5. #5
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    I do more like 6-8 reps on large mucslces and 8-12 on small ones like bi's and tri's calves

  6. #6
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    djdjdjddjon is offline Anabolic Member
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    Originally posted by Full Intensity
    with that many sets and 12 reps you have a routine fit to tone, not to bulk. If you are going to use AS i would suggest cutting down to one body part a week. But experiment to see what works best
    totally agree, i been jucing 2 years now, and i been training 6, and i dont even train like that...i do 1 bp a day, and inadvertedly 1 bp a week, chest, tri, back, bi, shoulders, legs, rest...repeat...been working really well for over a year now, gives you proper time to recover and you can focus all your energy on that targeted muscle group, i am much too tired after a chest workout to proceed with biceps or triceps, hence im not giving it all i can...and as far as the workout, you dont need that much bro, not like this means shit but its just a good example, dorian yates used to do 1-4 sets per body part...maximum weight, till failure, looks like it got him pretty far wouldn't you say? nevertheless, we usually do 8-12 sets for large muscle groups (legs, back, chest, shoulders) and 6-10 for smaller (biceps, triceps, abs, calves) with 70-80% of max weight and reps ranging no lower than 4 but no higher than 10...strictly mass/strength phase right now, good luck and i hope this 'essay' gives you a little insight and personal opion...

  7. #7
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    Thanks Bro.

  8. #8
    Totenkopf is offline Associate Member
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    I do a Three day on One day off
    I Have to work around my schedual at work. But it works well for me.
    If i feel i need more rest i take another day off and when i go back i pick up where i should have.
    I do
    day 1_Chest/Tris
    day 2-Back/Bis
    day 3-Shoulders/Legs
    day 4-off
    The next month ill switch it up
    Day 1-Chest/Bis
    Day 2-Back/Legs*Only fault in this is back work out suffers a little
    Day 3-Shoulders/tris
    day 4-off
    I throw in Abs and calfs whenever i feel up too it usually 2 times a week

  9. #9
    stinky's Avatar
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    thats a good idea changing that way, ive never seen anyone change muscle combo's ....I'm thinkin about tryin an Eq and Var cycle, or Eq and Winny, I think the Eq and Winny may give me better results, I'm only lookin for solid gains and this is my first time so, im not sure yet... If i make a gain of 15lbs i will be a happy boy! I will be even happier if i can keep most of it....

  10. #10
    Totenkopf is offline Associate Member
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    I like changing it up i feel it helps with gains and it defintaely help the routine.
    I really Like Anavar (hate the price)

  11. #11
    Grant's Avatar
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    the chest tricep combo is really hard to pull of unless you do intend on doing chest and coming back for tri later on in the day. I have not seen too many people who can do their chest sets and then get at triceps %100.

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