Thread: Looking for advice on routine
05-22-2005, 08:00 PM #1
Looking for advice on routine
Stats are, 28yrs 5"11 195lbs. 13% bf. I have been lifting religiously for a year and am constantly being told that I am overtraining. Here is my routine:
Tricep pressdowns w/ropes
One arm tricep pressdowns
reverse grip straight bar pressdowns
Standing alternate dumbell curls
Standing barbell curls
Two arm overhead curls w/cables
Preacher bench hammer curls w/ropes
Behind the neck press with smith machine
Reverse pec dec flyes
Incline front raises w/barbell
Incline bench flyes
Incline Dumbell presses
Flat bench dumbell presses
Behind the back pulldowns
Wide grip palms in pulldowns
Seated cable rows
bent over rows
I do calves on days 1 and 2
seated toe raises
standing calf raises with smith machine
I do 4 sets of each exercise and the reps are 10,10,8,8
I also try to do 30 minutes of cardio after each workout and abs to warm up before each
I am also currently 6 days in on a fina cycle at 90mg ed
I want to get the most out of my training but don't want to feel like I am letting myself off easy.
Ok, let me have it!
05-22-2005, 08:09 PM #2
how can you do ur soulders after that Tricep workout ?? are they not sore ?? i know i cant hit my delts the day after i hit tris..also i would do another behind the neck excercis for tris ditch one of the press downs maybe throw in some dips on chest days..also i would do shrugs and upright rows on shoulder days..i wouldnt guess ur over training only because ur training 3 days a week if you can split it up so u can do it 4 days a week..
05-22-2005, 08:20 PM #3
My bad, I rest on day 4 and then do it again. So it is 6 days a week. And I thought I had all the info for ya guys in there, sorry. I change up excercises every 4-6 months. And yeah, my arms are kinda sore but I figure I just push through it. They were hard to get to respond(shoulders) but they have been coming along nicely. The problem that I have is that I don't feel fatiqued the next day and have enough energy to get me through a workout but I keep being told that I am overtraining. Like I said, just want to do it right and get the best benefits. Thanks for the input, dips are something that I haven't done yet. and the reason for the uprights and shrugs on back day is that I feel my traps are getting hit harder on back day than they would on shoulders day, I used to do the on shoulders day for the first five months.
05-22-2005, 08:28 PM #4
yes your overtraining.
05-22-2005, 08:32 PM #5
So what changes should I make then?
05-22-2005, 08:35 PM #6
remember you grow when your outside of the gym not when your in it. not to worry, you aren't lacking in determination. the most common problem that I see in the gym is overtraining. they didn't build Rome in a day, the same is obviously true with the human body. without getting to involved my suggestion is to work a split that allows you 2-3 days of rest a week. i think if you are training hard enough you should feel like you need at least 2-3 days to recuperate. good luck, train hard, train smart and your goals will be reached!
05-22-2005, 08:45 PM #7
Thanks for the advice, i know you don't want to get to involved but maybe someone could give me some advice on a different split to get 2-3 days of rest of a week
05-22-2005, 08:48 PM #8Originally Posted by Erwin
Last edited by RJstrong; 05-22-2005 at 08:52 PM.
05-22-2005, 08:51 PM #9
here is a quick look at what my off season training may look like:
Sun - off
Mon - legs
Tues - off
Wed - off
Thur - chest
Fri - back
Sat - arms
I hope this helps! good luck bro!
05-22-2005, 08:53 PM #10
That's just it with regards to minimal results with overtraining, I have had good steady results with my routines. That is why the overtraining thing boggles me. I listen to my body. If I start to workout but am not feling it I give it a little bit and if it doesn't kick in I do cardio and come back the next day. Guess I will just have to do some mixing and matching thanks for the input RJ.
05-22-2005, 08:56 PM #11
oh, and i usuallly do my abs and calves on my leg day and back day.
05-22-2005, 08:59 PM #12Originally Posted by Erwin
05-22-2005, 09:19 PM #13
Well I would like to direct you to SwoolCat's thread on training. I think you need to spend more time focusing on compound lifts, while putting less effort into these arm workouts. Find swollcat's post!! If i get it I will post the link on this thread.
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