Thread: OVERTRAINED-how am I now?
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11-27-2005, 09:50 PM #1Associate Member
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OVERTRAINED-how am I now?
Ok guys, I tried posting this a week or so ago and got about 1 response. I had previously been trying to bulk but was overtraining and got no where. I took about 2 weeks off and will be starting up tomorrow. How do my revised lifts look?
Monday-Legs/Back
Squat-Leg Extension-Ham Curl all 3x10
Chin ups (to failure)-Straight Leg Deads-1 Arm Dbells-Shrugs- all 3x10
Wednesday-Chest/Tris
Flat Bench-Incline Dbell-Dips-Cable Crossovers all 3x10
Close Grip Bench-Pull Downs-Skull Crushers
Friday-Bi's/Shoulders
BBell Curls-Incline Dbell Curls-Hammer Curls all 3x10
Forward Raises-Lateral Raises-Military Press all 3x10
Ok guys, there it is. How does it look? I will be getting proper nutrition, roughly 6-7 meals a day with @ least 40g protein and 50g Carb per meal. I am 20yrs old, 5'10, 200lbs and 18%BF.
I was wondering if I should add to or replace one of my chest lifts with pullovers. Would this be of any benefit? What else would you all change/add/remove from these lifts? I have read that I should do a MWF split while bulking and go 5 days on while cutting. What are your opinions? PLEASE HELP ME! I do not want to overtrain/undertrain this time! Thanks for all your wisdom!
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11-28-2005, 12:49 AM #2
Three days imo is good for bulking however legs are such a big muscle group I would do them on their own day.
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11-28-2005, 05:33 AM #3Originally Posted by Romeoguy62
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11-28-2005, 08:16 AM #4Associate Member
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Ok, So what day should I move my back day too? Friday with Bis and Shoulders?
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11-28-2005, 09:44 AM #5Banned
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Legs and back are the two hardest workouts and you've put them together!!! Its far more obvious to put biceps with back and legs on their own.
With a chest day, back day and shoulder day, you will be working your shoulders at least twice a week. Back day automatically hits the posterior deltoid and chest day automatically hits the anterior deltoid. This would cut your shoulder workout to just medial deltoids and a few military presses which would be a waste of time. Put anteriors and medials with chest, and rear delts with back to compact your split.
Biceps should be with back and triceps with chest so that you could avoid overlapping by doing corresponding exercises all at once. The idea of biceps with shoulders makes me sick, its just odd
I totally agree with T_B, he has ALREADY answered your question of where to put back.Last edited by Flexor; 11-28-2005 at 09:57 AM. Reason: Added couple of words
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11-28-2005, 09:49 AM #6Banned
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Originally Posted by Romeoguy62
The rotation of the shoulder determines what muscle is worked harder in each exercise, in the case of pullups its the lats, in the case of dips, its the pecs.
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