Overtraining

**Fox182** · 03-09-2006, 05:15 AM

Hi guys new to this site found a lot of gd info, but im on sust and deca for 10 weeks, and ive worked it out that im training each body part every 4-5 days (nearly twice a week) wud this be too much to put on mass i still ache after workout but recover in time for the nxt one (unless id shoulders and arms,rest then chest cause tris still ache). cheers

***Doc.Sust*** · 03-09-2006, 07:35 AM

rt out your routine, we cant tell crap from a generic post,also you should run the deca 2 wks less than the sust. example deca 8 wks sust 10 or deca 10 wks sust 12wks

**Fox182** · 03-09-2006, 10:38 AM

Okay, soz mite take a bit.
Day1
shoulder press 3x 6-8 reps
lateral raises 3x6-8
drop press shoulder machine
uprightrow 3x 6-8
ss behind head shoulder press, bent over raises
rear dealts
shrugs

biceps/triceps

barbell curls
overhead tri extension
preacher curl
skull crushes
hammer curls
tri pull downs

Day 2 Rest

Day 3

Chest and back
all 6-8 reps
flat chest press dumbell
incline dumbell
flys
decline press

back
deadlifts
single arm row
latpull
machine row
chins

day 4
again all 3x 6-8 reps
legs
squats
calve raises
leg press
hamstring curl
calve press

day 5 rest

day 6 shoulders and arms same
day 7 rest

day8 chest and back
day9 rest
day10 legs
day11 shoulders and arms
day12 rest
day13 chest and back
day 14 rest
then i reapeat week 1 so each body part gets trained within 4-5 days of it last being trained too much? from what ive read maybe just once a week, any comments would be very appricated.

**WHOADY4SHOADY** · 03-09-2006, 11:20 AM

I think youll be alright. Your getting in sufficient rest days according to what you posted, but what it ultimately comes down to is how you feel. Are those all working sets til failure? Are you getting stronger? Are progressing each week?

**WHOADY4SHOADY** · 03-09-2006, 11:22 AM

I also forgot to put that I myself dont like working shoulders and arms that close to chest and back day. I find that they are still soar, but thats just me.

**primetime1** · 03-09-2006, 12:24 PM

could be a tad much for shoulders, maybe you could take out the behind the neck presses totally since you already do a compound movement with shoulder presses. you could also move your rear delts to back day if you like. those are just two things imo that can be changed. the most important thing is if you are makin progress ea week, stick with it as the old sayin goes, "if it aint broke. dont fix it" im with shady on this, as i think you have sufficient rest if your not makin progress obviously inform us and maybe we can help a bit more. keep with it

***Doc.Sust*** · 03-09-2006, 04:22 PM

yes y ou are doing two complete workous per one day, that is a lot of work. are you taking gear? alos i need your age.

**Fox182** · 03-09-2006, 04:56 PM

cool cheers guys, yeh taking deca and sust for the first time,20 yrs old. yeh bin working to failure by going heavier within that rep range. yeh i found the chest and back day sore after shoulders as well thats why i was wondering is it just canceling out the benefit by training anyway.
thanks for your help

***Doc.Sust*** · 03-09-2006, 08:05 PM

well the advantage you have is taht you are young and you are enhanced so your recovery time will be shorter, so it may work for you, but if you feel you are over training chances are that you are over training, i come from the school of "less + more" and it is much better to make gains than to overtrain