over training?

[jgg1221]

hey guys im curious to see if i am over training or not... heres my stats:
weight: 220
bench max: 280
height: 6ft
training experience: about 4 years
diet: 200-250grams protein/day, 250-400 grams of carbs/day, lots of apple juice with protein shakes after workouts, also minimize salt intake
try to get 8-10 hours of sleep per night
i am using deca and eq both at 300mg/week... no deca dick!

but heres my routine:

sunday:
lateral pull downs wide gripped - 5sets
close-grip lateral pulldowns - 3 sets
dumbbell pullovers- 3 sets
skull crushers - 3 sets
"behind the head" tricep dumbbell exercize: 3 sets
one armed cable tricep extensions 3 sets with hangs gripped palms facing down, and 3 sets with palm of grip facing up

monday:
upright rows - 4 sets
lateral raises - 4 sets
reversed flies (for side/rear deltoids) - 4 sets
seated rows - close grip -4 sets
seated rows - wide grip 4sets

tuesday
wide grip preacher curls - 4 sets
close grip preacher curls - 4 sets
seated dumbbell curls - 4 sets
concentration dumbbell curls - 4 sets
wrist dumbbell curls - 4 sets

wed
flat bench 4 sets
dumbbells on inclined bench - 4 sets
lateral pulldowns - 4 sets
dumbbell pull overs - 4 sets
skull crushers 4 sets
"behind the head" tricep dumbbell exercize: 3 sets
one armed cable tricep extensions 3 sets with hangs gripped palms facing down, and 3 sets with palm of grip facing up

thursday
same as mondays workout

friday
same as tuesdays workout

saturday
4 sets flat bench
4 sets inclined
4 sets declined
(incline and flat maybe alternated from dumbbell to barbell from week to week)
3 sets wide gripped flat bench
4 sets seated shoulder press


just wondering if you guys might consider this over training
any input or changes you would make always helps... thanks

[YounG_SluG11]

Yeah you may definitely be overtraining your muscles. You don't even take a day off? You should fit all your workouts into 5 or 6 days and take 1 to 2 days off preferrably 2 to allow time for growth and recovery. Remember you don't grow in the gym you grow when you're asleep.

[spkmania]

i do 21 sets on back, chest, and legs. i've had people tell me that i'm over-training, but i continue to make progress, so until i plateau, i'm stickin' to it.

[bluethunder]

MMM let me think... oh yea the answer to the mystery question is YES! You 1RM max bench of 280lbs at a bodyweight of 220lbs is a good example. I am 40lbs lighter at 5'6" and do more then that(naturally). No flame at all just pointing to a possible flaw in your training protocol. Although I like volume training it is body specific to each but at no instances workout 7 days a week.

[Hypertrophy]

Your workout is herrendous! It's terrible!

[SwoleCat]

I fried my CNS just by reading that.

My arms would never grow w/that much work.

If you can do that much, your intensity ain't up to par brutha.

~SC~

[needmorestrength]

Im just wondering bro why you have more sets for triceps then back.. prioritze: also where's the legs? Please tel me that while your cycling your def training legs? If I were you I would totally revamp your routine.. Not a flame just tellin you its wack lol

[SwoleCat]

Yeah, no legs is crazy assinine.

~SC~

[jgg1221]

well then how would you guys change it around? what would you add/subtract or do differently?

[needmorestrength]

oh man... alright.. first of all give yourself a leg day!! can't believe no legs... on BACK day... get some bent over bar or dumb bell rows and deadlifts!! then after your finished your back routine... hit biceps... 6 sets that are INTENSE!! Chest day.... not bad but add some sort of flys! Right after chest hit 8 sets for tri's.. close grip bench and skulls and one cable movement... Shoulders...get some press's going! are you training abs? also you only need to train body parts ONCE in 6 dayz... and you do not grow in the gym.. you grow when resting.. aka 2 dayz off a week... up your protein intake... and by god TRAIN YOUR LEGS

[calidude]

Don't forget to rest a little.

[jonnytour]

Ya dude. Your diet sounds a little shakey. You may seriously want UP your protien and try to limit your carbs a bit more. This will result in more quality musclemass being gained instead of fat. I like Neemore's workout. Give it a try and try to focus a bit more. Your workouts are too varied. You should only hit 2 musclegroups at a time (ie Chest and tri's, Back and Bi's). And REST. Rest is second only to DIET. Keep this in mind and you should grow like never before! Good luck.

[AandF6969]

wheres the deadlifts and squats? and military press...

you're missing 3 of the 4 best mass builders

A deca /EQ cycle? wheres the testosterone ?

[jgg1221]

ok well how does this look
Monday
Upright rows – 4 sets
Lateral dumbbell (side deltoids) raises – 4 sets
Lateral (side deltoids) cable raises – 4 sets
Seated close grip rows – 4 sets
Seated wide grip rows – 4 sets
Reversed seated deltoid flies – 4 sets
Shrugs – 4 sets
Sit-ups 6 sets
Cardio 20min (stair master, cycling or tredmill)
Tuesday
Preacher curls – intermixing 4 sets wide gripped with 4 sets close grip
Seated curls 4 sets
Concentration curls 4 sets
Dumbbell for arm curls 5 sets
Wednesday
Flat bench – 5 sets
Incline – 5 sets
Decline – 5 sets
Wide grip bench – 4 sets
Shoulder press 4 sets
Thursday
Squats – 4 sets
Leg press 4 sets
Leg curls 4 sets
Leg machines 4 sets each (different machines for glutes & inner thighs)
Sit-ups 6 sets
Cardio 20min (stair master, cycling or tredmill)
Friday
Wide grip Lateral pull down – 5 sets
Close grip lateral pull down – 3 sets
Cable pull over – 3 sets
Dumbbell pull overs 3 sets
Skull crushers – 4 sets
Behind the head – 4 sets
Single armed tricep cable extensions 3 sets palm on grip facing down, 3 sets facing up

[AandF6969]

Okay i see you put in military press... but its on chest day instead of shoulder day. No flyes on chest day. Why are you doing back rows on shoulder day? You dont need the leg machine for glutes/inner thighs if youre squatting and leg curling enough. No calf exercises?

IMO youre concentrating on bi's/tri's too much... and with too many sets. 4-6 INTENSE sets is the best way to get your arms to grow. They get plenty of stimulation from back/shoulder/chest days too if youre going heavy enough.

You could try something like this

M-shoulders
6 sets military press
3 sets arnold dumbell press
4 sets upright row
4 sets lateral raises superset with rear delt raises
6 sets shrugs or reverse shrugs
you can do ab work supersetted in with the dumbell press and upright rows

T-legs
6 sets squats
3 sets leg press superset with 4 sets leg curl
6 sets calf exercises (heavy)

W-off

R-chest/tri
6 sets bench
4 sets flyes (cable or dumbell)
5 sets dumbell incline press
(by now your triceps have gotten a good workout so you can finish them off and kill 2 birds with one stone)
3 sets dumbell pullover superset w tri extentions (same position)
4 sets of dips or close grip bench press

F-back/bi
5 sets pullups (weighted with a belt if you can)
4 sets deadlift
5 sets Tbar or barbell rows
3 sets cable row superset with barbell curl
4 sets concentration curl

Saturday and sunday off.... or you can start the cycle over again on sunday and hit everything every 6 days instead of 7.

[needmorestrength]

For each excersice do 1 warm upset of 15reps...also do 6-10 min of cardio to warm up
Day 1 (BACK):
3 sets of pulldowns 10-12 reps
4 sets of dumbell rows 8-10reps
3 sets of seated rows 10 reps
4 sets of deadlifts 6-8 reps
3 sets of shrugs 12 reps
3 sets of rear delts 10 reps
(BICEPS)
3 sets of straight bar aim for around 8 reps
2 sets of standind dumbell curls for 8
1 set of hammer curls till failure... make sure your INTENSE
Day 2 (CHEST)
4 sets of flat 6-8 reps
4 sets of incline 6-8 reps
2 sets of flat or incline flyes 10 reps
1 set of cable fly's till failure
(TRICEPS)
3 sets of close grip (thumbs out, don't lock out the bar) 8 reps
3 sets of skull crushers 8 reps
2 sets of cable pulldowns, failure
Day 3 - REST (cardio/abs is an option)
Day 4 (LEGS swole's routine)
4-5 sets of leg extensions 15-20 reps
superset
lying hamstring curls for matching sets and of 15-20 reps
4-5 sets of squats 20 reps!!!!! no less no more.. get that 20.
Day 5(SHOULDERS)
4 sets of military press 8-10 reps
3 sets of static hold lateral raises
3 sets of front raises
2 sets of upright rows
Day 6, 7 REST (cardio, calves, abs, forarms an option)
This is just a sample.. Swole or Blue or anyone can add.. but this is a good builder IMO... Not trying to discourage you BTW!! keep trying your best.. but the biggest thing is keep your intensity during this.. for Bi's it may not seem like a lot.. but they WILL grow!!!

[Hypertrophy]

Monday (Shoulders)
Military Press - 4 sets
Upright rows – 4 sets
Lateral dumbbell (side deltoids) raises – 4 sets
Reversed seated deltoid flies – 4 sets
Shrugs – 4 sets
Sit-ups 6 sets
Cardio 20min (stair master, cycling or tredmill)
Tuesday (Biceps & triceps)
Dumbbell curls 4 sets
Barbell or Hammer Curls 4 sets
Skullcrushers 4 sets
Close grip or dip 4 sets
Wednesday (Chesticles)
Flat bench – 4 sets
Incline – 4 sets
Decline – 4 sets
Wide grip bench or flyes– 4 sets

Thursday (Leg Day)
Squats – 4 sets
Leg press 4 sets
Leg curls 4 sets
Leg machines 4 sets each (different machines for glutes & inner thighs)
Sit-ups 6 sets
Cardio 20min (stair master, cycling or tredmill)
Friday (Back)
Bar Bent Row or Deads 4 sets
One Arms Rows or T-bars 4 sets
Wide grip Lateral pull down – 4 sets
Dumbbell pull overs 3 sets

I enhanced it for ya!

[AandF6969]

you lucky bastard you just had 3 workouts laid out for ya... lol

oh yeah... eat more

Hypertrophy is that the program you use? It looks like your tris would be too shot from arm day to perform as well on chest the next day... you might want to rearrange that. Just a thought. Same with back/legs on consecutive days.

[Hypertrophy]

you lucky bastard you just had 3 workouts laid out for ya... lol

oh yeah... eat more

My thoughts exactly!

[jgg1221]

thanks ill try em out

[needmorestrength]

Lol... I really would suggest SC's leg routine.. its amazing..but you won't be able to walk for a while.. Always do some cardio to flow the blood after legs... yea 3 routines yeesh

[Hypertrophy]

Hypertrophy is that the program you use? It looks like your tris would be too shot from arm day to perform as well on chest the next day... you might want to rearrange that. Just a thought. Same with back/legs on consecutive days.

Not even close Bro~ It was just a quick modification of the split he had already laid out. It is far from the best split, but I was trying to stick with what he had laid out, so further confusion wouldn't take place. Your comments are right on brother~