am i overtraining?

[patrick1]

stats
age 47
BF 12% trying to get down to 10%
weight 186
calories 2800 - 3100 all good food 300g protein 200g carbs approx
training on and off for 20 years so should know the answer but would like your brutal views
on 2nd cycle at moment 500g test cyp last injection next wk (wk12)

i do a 2 day split
day 1
chest in the morning 12-14 sets
legs in the evening
8 sets calves
8 sets squats (first 4 warm ups)
3 sets leg extensions
4 sets leg curls

day 2
35 mins cardio at 70%
6 sets abs

day 3
back in the morning
12-14 sets
evening
shoulders 12 sets
biceps 8 sets
triceps 8 sets
4 sets traps

day 4
cardio and abs again

day 5
start again


for the first 8 wks of my cycle i did a 3 day split but didn`t see any improvement and felt like i wasn`t training enough

[stack_it]

To me that routine is crap. Split it up a little better and lower the amour of sets. 8 sets of square seems like overkill and back, bi, tri, and shoulders all in one night is crazy.

If your doing five days I would suggest five on two off.

Monday chest and tri's
Flat bench
Incline bench
Dips
Cable crossovers
Skull crushers
Tricep pulldowns

Tuesday back and bi's
Pull ups
Low rows
Bent over rows
Lat pulldowns
Chin ups
Standing barbell curls
Incline hammer curls

Wedsneday abs/cardio
Abs
Cardio

Thursday legs
Squats
Deadlift
Leg press
Leg curls
Leg ext
Calf raises

Friday shoulders
Shoulder press
Lat raises
Rear delt raises
Shrugs
Front raises

You can add post workout cardio in there on any of the days aswell. I'm not saying do all these excercises either. Just some examples of some of the many you can do. I would stick to 3 working sets for most excercises bit go heavy on everything.

[eatrainrest]

yes your overtraining

[powerliftmike]

there is no way for us to know if you are overtraining. so many variables involved. one is type of exercises involved, more isolation and bodybuildling type training can yield higher workout frequency than more what i do of strength and power training...

but as a guideline, most people shouldnt be training with weights more than 3 days per week. easiest thing to know is just start cutting back or stacking on more and see how the body reacts. and taking a week or so off every couple months is essential no matter what style of training you do IMO.

[eatrainrest]

there is no way for us to know if you are overtraining. so many variables involved. one is type of exercises involved, more isolation and bodybuildling type training can yield higher workout frequency than more what i do of strength and power training...

but as a guideline, most people shouldnt be training with weights more than 3 days per week. easiest thing to know is just start cutting back or stacking on more and see how the body reacts. and taking a week or so off every couple months is essential no matter what style of training you do IMO.

3 days max? id say 4-5 max 3 minimum for somebody who wants to train with resistance weights.

[patrick1]

thanks for advise
if you train only 3-5 days or if you train over a 4 day split isn`t there to long of a gap between body parts
i thought there wasn`t meant to be more than 4 to 5 days between body parts
just a thought

[patrick1]

also i took measurements a month again and when checked today i had lost an inch around waist and an inch around hips.
i also had lost a little around legs and chest, maybe this is just the cutting of carbs around the same time as starting this 2 day spliy.
note on my thread that half of the routines are done in the morn does this not make a difference

[jbm]

yes over training!