This over-training?

**sizerp** · 12-18-2008, 11:26 AM

Buddy of mine just sent me this workout plan. What you think? Not sure what some of his exercise names are lol.

~~~~~~~~~~~~~~~~~~~~~~~

MONDAY:

Chest: Flat bench (4 sets of pyramid: 8-6-4-4)
Incline bench (4 sets of pyramid: 8-6-4-4)
Flat bench dumbells (4 sets of pyramid: 8-6-4-4)
Incline bench dumbells (4 sets of pyramid: 8-6-4-4)

Tri's: Cable pull (6 sets of pyramid: 8-8-6-6-4-4)
Flat bench pull over (6 sets of pyramid: 8-8-6-6-4-4)
Bar dips (6 sets of pyramid: 8-8-6-6-4-4)

Traps: Bar shrugs (4 sets of pyramid: 8-6-4-4)
Dumbell shrugs (4 sets of pyramid: 8-6-4-4)

*End with abs

TUESDAY:

Back: Cable pull-down (6 sets of pyramid: 8-8-6-6-4-4)
Cable pull (6 sets of pyramid: 8-8-6-6-4-4)
Hammer pull (6 sets of pyramid: 8-8-6-6-4-4)

Arms: Flat bar curl (6 sets of pyramid: 8-8-6-6-4-4)
Dumbell curl (6 sets of pyramid: 8-8-6-6-4-4)
Hammer curl (4 sets of pyramid: 8-8-6-6)
End with 2 sets of "21"

*End with abs

WEDNESDAY:

Shoulders: Sit-down shoulder press (6 sets of pyramid: 8-8-6-6-4-4)
Dumbell press (6 sets of pyramid: 8-8-6-6-4-4)
Butterflies (6 sets of pyramid: 8-8-6-6-4-4)
Front raise (6 sets of pyramid: 8-8-6-6-4-4)

Wrist and Forearm: Bar curl (6 sets of pyramid: 8-8-6-6-4-4)
Reverse bar curl (6 sets of pyramid: 8-8-6-6-4-4)

*End with abs

THURSDAY: NO ABS NO RUNNING
Legs: Squats (7 sets of pyramid: 8-8-8-6-6-4-4)
Dead lift - (6 sets of pyramid: 8-8-6-6-4-4)

Calves: Leg press (6 sets of pyramid: 8-8-6-6-4-4)
Calf raises (6 sets of pyramid: 8-8-6-6-4-4)

FRIDAY:Repeat above exercises for chest, tri's, arms, traps

*End with abs

SATURDAY: Repeat above exercises for shoulders and back.

*End with abs

SUNDAY: Rest

~~~~~~~~~~~~~~

**Dukkit** · 12-18-2008, 11:29 AM

i dont know if its over training. but i think its not the best regimen it could be

for one he needs to move deads to back day.
do more then just squats on leg day

7 sets for squats should be cut down once he adds more leg exercises

pyramiding gets old fast. i used to do it and just lately figured out it was holdin me back
since stopping. my gains are alot more and faster

and what the hell is "hammer pull" for back?

**Dukkit** · 12-18-2008, 11:31 AM

ohhh and....

he needs more rest days

all of that in a row?? with no rest days?? not good. body/muscles/CNS doesnt have a chance to recover.

id go 2 workout days. 1 rest day... repeat

JUST MY 2cc's

**sizerp** · 12-18-2008, 11:44 AM

Originally Posted by dukkitdalaw

i dont know if its over training. but i think its not the best regimen it could be

for one he needs to move deads to back day.
do more then just squats on leg day

7 sets for squats should be cut down once he adds more leg exercises

pyramiding gets old fast. i used to do it and just lately figured out it was holdin me back
since stopping. my gains are alot more and faster

and what the hell is "hammer pull" for back?

Originally Posted by dukkitdalaw

ohhh and....

he needs more rest days

all of that in a row?? with no rest days?? not good. body/muscles/CNS doesnt have a chance to recover.

id go 2 workout days. 1 rest day... repeat

JUST MY 2cc's

Thanks Dukki! Yeah I dunno wth a hammer pull is... maybe like a pull-down with a different grip, where your hands are on the side, or whatever?

This dude is a semi-pro football player, so in regards to 6-day a week workouts, it's probably more for endurance and stuff, rather than BBing, but I really can't judge since I am a noob myself lol...

**Dukkit** · 12-18-2008, 11:46 AM

Originally Posted by sizerp

Thanks Dukki! Yeah I dunno wth a hammer pull is... maybe like a pull-down with a different grip, where your hands are on the side, or whatever?

This dude is a semi-pro football player, so in regards to 6-day a week workouts, it's probably more for endurance and stuff, rather than BBing, but I really can't judge since I am a noob myself lol...

i see. well if he knows his body, and is at the level of semi pro. then i wont knock his training. i was critiquing it in terms of a bodybuilder workout.

you need to specify these things ahead of time mr sizerp! lol

**sizerp** · 12-18-2008, 11:47 AM

Originally Posted by dukkitdalaw

i see. well if he knows his body, and is at the level of semi pro. then i wont knock his training. i was critiquing it in terms of a bodybuilder workout.

you need to specify these things ahead of time mr sizerp! lol

My bad bro. Really not sure it's the best regardless of his status as ball player. He told me it would be good for building mass, aka heavy sets... but he also said lots of BBers work chest twice a week... and I've heard that's not necessarily true either so... WTF knows.

**sizerp** · 12-18-2008, 07:19 PM

/bump

**trainfreak** · 12-18-2008, 09:03 PM

deadlift on back day and then on leg day do squats, hacks and use machines leave 3 days between back and legs to avoid overtraining

**GT2** · 12-19-2008, 06:44 AM

Originally Posted by sizerp

Buddy of mine just sent me this workout plan. What you think? Not sure what some of his exercise names are lol.

~~~~~~~~~~~~~~~~~~~~~~~

MONDAY:

Chest: Flat bench (4 sets of pyramid: 8-6-4-4)
Incline bench (4 sets of pyramid: 8-6-4-4)
Flat bench dumbells (4 sets of pyramid: 8-6-4-4)
Incline bench dumbells (4 sets of pyramid: 8-6-4-4)

Do one flat, one incline, and make the other 2 exercises flyes and dips/decline. 3 sets for each exercise is enough

Tri's: Cable pull (6 sets of pyramid: 8-8-6-6-4-4)
Flat bench pull over (6 sets of pyramid: 8-8-6-6-4-4)
Bar dips (6 sets of pyramid: 8-8-6-6-4-4)

18 sets of triceps on the same day as chest? Definitely overtraining in anyone's books. Do 3 sets of skullcrushers, weighted dips, and cable pulldowns.

Traps: Bar shrugs (4 sets of pyramid: 8-6-4-4)
Dumbell shrugs (4 sets of pyramid: 8-6-4-4)

Once again, I'd do 3 sets for each, but the exercises look good.
*End with abs

TUESDAY:

Back: Cable pull-down (6 sets of pyramid: 8-8-6-6-4-4)
Cable pull (6 sets of pyramid: 8-8-6-6-4-4)
Hammer pull (6 sets of pyramid: 8-8-6-6-4-4)

This needs to be completely revamped. Make it deadlifts, bent-over barbell rows, wide-grip chinups, and close-grip pulldowns. 3 sets of each is enough as long as you maintain the mind/muscle connection.

Arms: Flat bar curl (6 sets of pyramid: 8-8-6-6-4-4)
Dumbell curl (6 sets of pyramid: 8-8-6-6-4-4)
Hammer curl (4 sets of pyramid: 8-8-6-6)
End with 2 sets of "21"

Overkill. Go for 6 sets all together, and pick 2 exercises. I recommend barbell curls and dumbbell curls. Keep it simple.

*End with abs

WEDNESDAY:

Shoulders: Sit-down shoulder press (6 sets of pyramid: 8-8-6-6-4-4)
Dumbell press (6 sets of pyramid: 8-8-6-6-4-4)
Butterflies (6 sets of pyramid: 8-8-6-6-4-4)
Front raise (6 sets of pyramid: 8-8-6-6-4-4)

24 sets for shoulders? Too much. Stick to 3 sets of shoulder/military press or dumbbell press, reverse flyes, and lateral raises. I'd scrap the front raise because the front delts get bombed during any pressing movement.

Wrist and Forearm: Bar curl (6 sets of pyramid: 8-8-6-6-4-4)
Reverse bar curl (6 sets of pyramid: 8-8-6-6-4-4)
Again 6 sets in total is enough, no need for 12 for such a small muscle.

*End with abs

THURSDAY: NO ABS NO RUNNING
Legs: Squats (7 sets of pyramid: 8-8-8-6-6-4-4)
Dead lift - (6 sets of pyramid: 8-8-6-6-4-4)

Scrap that. 3 sets of squats, leg press, leg extensions, lunges/leg curls will do the job.

Calves: Leg press (6 sets of pyramid: 8-8-6-6-4-4)
Calf raises (6 sets of pyramid: 8-8-6-6-4-4)

Go for 3 sets of standing, and 3 sets of seated calf raises. Depending on your genetics and bodytype, you may need to hit your calves with additional sets or twice per week.

FRIDAY:Repeat above exercises for chest, tri's, arms, traps

*End with abs

SATURDAY: Repeat above exercises for shoulders and back.

*End with abs

SUNDAY: Rest

~~~~~~~~~~~~~~

In my opinion, go with the following split:

Monday: Back and rear delts
Tuesday: Shoulders and triceps
Wednesday: Cardio + abs (rest)
Thursday: Legs
Friday: Chest and biceps

Keep things simple. Pick a heavy weight and do it for 3 sets, no need to pyramid. Good luck

**rockinred** · 12-19-2008, 08:00 AM

I am going to have to go against the 3-4 sets on squats..... while I do agree that you need to incorporate leg press, lunges, hacks, ext., etc.... I love pyramid squating or doing multiple sets if not a pyramid.... 3-4 sets of squats and I am just warming up...

I say do the pyramid if you like it..... i usually do about 6-8 sets of squats every leg workout...anything less and I don't feel it.

**sizerp** · 12-19-2008, 09:14 AM

Originally Posted by Hamish&Andy

In my opinion, go with the following split:

Monday: Back and rear delts
Tuesday: Shoulders and triceps
Wednesday: Cardio + abs (rest)
Thursday: Legs
Friday: Chest and biceps

Keep things simple. Pick a heavy weight and do it for 3 sets, no need to pyramid. Good luck

Thanks very much, I'll give this a shot.

Originally Posted by rockinred

I am going to have to go against the 3-4 sets on squats..... while I do agree that you need to incorporate leg press, lunges, hacks, ext., etc.... I love pyramid squating or doing multiple sets if not a pyramid.... 3-4 sets of squats and I am just warming up...

I say do the pyramid if you like it..... i usually do about 6-8 sets of squats every leg workout...anything less and I don't feel it.

I agree with doing more than three sets of squats, however it does depend on what other exercises I am doing on leg day. Thanks for your input as well brotha.

**j4ever41** · 12-19-2008, 06:37 PM

Originally Posted by Hamish&Andy

In my opinion, go with the following split:

Monday: Back and rear delts
Tuesday: Shoulders and triceps
Wednesday: Cardio + abs (rest)
Thursday: Legs
Friday: Chest and biceps

Keep things simple. Pick a heavy weight and do it for 3 sets, no need to pyramid. Good luck

Bump for hamish, my breakdown of the set/rep scheme is the same.