Question

[SwoleCat]

I try not to over-train so I splitt my program in 4 days with a routine of 3 days on, 1 day off. But I do each muscular group about only 1 time per week

At a 3 on/1 off pace, you work each group TWICE per week.

That is not under-training.

~SC~

[SayHelotomylilFriend]

At a 3 on/1 off pace, you work each group TWICE per week.

That is not under-training.

~SC~

ok. Is this Overtraining them ?
If not, I will be keeping this way!

Thanks to all of you!

[J.S.N.]

ok. Is this Overtraining them ?

yeah i'd say so. if you are quite new to lifting you can do anythig and make gains for a while, but you'll be much happier using less exercizes and more compound movements as they will add the most mass. when you first start lifting you can do ronnie coleman workouts for live 6 months and make good gains but then you'll strait-up hit the wall.

so my suggestion is either do the routine i gave you, or use your routine until you plateau, and then start an very basic program like this and go heavy + low reps:

day 1 (push day):bench press/incline bench press (alternate every workout), military press, squats, skullcrushers

day 2(pull day): wide grip pullups, bent over rows, deadlifts, strait bar curls.

do this three days a week (prolly monday/wednesday/friday) and go alternate each workout so you do push day twice the first week, then pull day twice.

i personally used this same exact program when i was 19 without any supplements at all and made awesome, steady gains over the course of about three months after lifting ronnie style all through high school.