chest overtraining?

[Danbireland]

new routine on tuesday still very sore today am i overtraining or just need to get used to new routine?

incline smith bench 4 sets x 8 reps
flat bench 4 sets x 8 reps
decline smith bench 4 sets x 8 reps
chest press 2 sets x 12 reps
pushups 3 sets to failure
lateral pulldown 3 sets x 10 reps
close grip lat pulldown knuckles faceing away from me) 2 sets x 12 reps
dumbell raises 4 sets x 12 reps
seated rowing machine 4 sets x 10 reps
chinning 4 sets to failure

is this too much if it is does anybody have suggestions for a workout?any input much appreciated

[LatissimusaurousRex]

Don't train Chest and Back on the same day, they're too big of muscle groups to do together. Do you really do one fixed number of reps per exercise? That's fine someitmes I guess but it's good to switch it up, do 4 sets with 12,10,8,6 x reps something like that. A lot of people have Light days (12-15+ reps) and Heavy Days (1-6 reps). You really got to find out whats good for you. You sound sorta newbie-ish, as you lift you'll build a good mind-to-muscle connection and you'll feel what works for you. You say chest press and flat bench...I assume you mean a chest press machine?? Machines arn't BAD per se, but I'd stick to just free weights until you feel like your F-in Joe Gym Rat. Your body will appreciate the light core exercise. Push ups arn't BAD per se either, but just throwing them in at the end of every workout just to burn you out isn't the best. It's not bad to go to complete failure, but not every freakin workout.

[LatissimusaurousRex]

If you are new, a good sample BASIC chest work out would be

Flat Bench BB (4 sets)
Incline Bench DB (4 sets)
Flat Bench Flies (4 sets)
Cable Crossovers (4 sets)

Keep your reps around 8-12

A good rule of thumb is 16 sets for larger muscle groups, and 12 sets for smaller ones.

Hope some of this could help you out, have fun and good luck!

[LatissimusaurousRex]

Oh yeah INTENSITY is key!!!! If you're not hitting it like a F-in beast everytime your just wasting your time!

[jc95605]

I don't mean to thread steal, my question is related. What about a 5x5 program for flat, incline, and decline BB. Obviously i'm around the 16set guideline but i just wanted to get some feed back on that cause i kinda thought that was overtraining also. For the flat BB bench i'm doing the standard 5x5 program, where the weight is the same for all the sets. On incline and decline i'm doing the "work up" method. Any thoughts would be appreciated.

[LatissimusaurousRex]

"Overtraining" is a word that gets thrown around A LOT.

Bottom-Line: If you're seeing results, keep it up. If you're not, switch it up.

[Danbireland]

thanks for the info ive been training for about 2 years but only 6 months roughly with proper diet so yeah newbie-ish the workout you posted is very similar to what ive been doing last 6 months and feel like its time to step up but think ill ditch the workout i posted and do some more research thanks again