2+ hours. Am I over training?

[GuybrushThreepwod]

I am 25, 6 ft tall, 204 lbs. I'm not sure my BF% but I know that it's on the high side. Probably 20-25%. Eating 3500+ cals a day

I've used a similar workout in the past but I'm concerned about over-training. On the flip side, I'm worried that my arms aren't getting worked enough. Let me know what you think.

I do 5 sets of each with 8-10 reps per set (except calf raises-20 reps and decline crunch/hip thrust- 10-15 reps) 1:30-2:00 min rest between sets. 3 min max between exercise change.

MONDAY LEGS
Squat
Leg Extension
Romanian Deadlift
Leg Curl
followed by Calf Raises and Weighted Decline Situps.

TUESDAY CHEST,SHOULDER
Incline DBell Press
DBell press
DBell Flyes
Over Head Press
Upright Row
Lat Raise
Shrug
Then the Calf Raises and Hip Thrusts.

WEDNESDAY REST

THURSDAY BACK
Deadlift
Bent Over Row
TBar Row
Rack Pull
Lat Raise
Calf Raises, Weighted Decline Situps.

FRIDAY ARMS
Curl
Hammer Curl
Lying Tricep Extension
Seated DBell Extension
Calf Raises, Hip Thrust.

SATURDAY, SUNDAY REST

Does this sound like to much or is it kosher? I am making it through all the workouts feeling "worked" but ready to go by the next session (especially after the weekend!).

Thanks for any and all advise fellas!

-Josh

[juttsdm5]

id split up chest and shoulders. You have a few off days you could throw that in.

Really it all depends on what your goals are. And also i know people who spend 2 hours in the gym but only work out 40 minutes. You see what im saying.

Im cutting now. I do cardio for 30-40 minutes then train my muscle group of the day for 40 minutes.

Seeing im cutting i use low weights 15-25 reps.

30-60 seconds in between.


It really depends...

[D7M]

2hrs of just lifting? definitely too much.

[juttsdm5]

heres my schedule

the reps are more than listed when cutting. Below is packing on.

WORKOUT REGIME
SUNDAY:OFF
MONDAY: LEGS
Leg extensions: 4 x 15
Squats: 3 x 10-15
Lunges: 4 x 20-25 steps each leg
Seated ham curl: 4 x 15
Straight leg dead lift: 3 x 15

TUESDAY: SHOULDERS
DB press: 4 x 10-12
Laterals: 3 x 10
Cable laterals: 3 x 15
Reverse pec dec: 3 x 10-12
DB shrugs: 3 x 10-12

WEDNESDAY: OFF
THURSDAY: BACK
Chins: 3 x MAX
Cable rows: 3 x 15
T-bar row: 3 x 10-12
Lat pulldown: 3 x 12-15
Hyperextensions: 3 x 15

FRIDAY: CHEST
Incline DB press: 3 x 10-12
Flat DB press: 3 x 10-12
Incline flys: 3 x 15

SATURDAY: ARMS
Incline curl: 3 x 10
Preacher curl: 3 x 12-15
Hammer curl: 3 x 10
Machine dips: 3 x 10-12
Skullcrushers: 3 x 10
Rope pushdowns: 3 x 15

[c-Z]

I go for about an hour a day.... 2 hours is way too long for lifting....

[kojak_x]

Way too much lifting, anything over an hour is doing nothing. Something about your glycogen levels being depleted, insulin spikes and now your past the point of where your working those muscle contributes to you doing something positive. Im sure there is someone on here that can explain this much better then myself. Your cortisol levels also go up after a hour, so you start eating away at the muscle for fuel. Unless you do cardio which starts to use fat for fuel. This is why cardio for fat burning is always better after weightlifting or in the morning. Anyone feel free to correct me on anything that I might be wrong.

[Gaspari1255]

I am 25, 6 ft tall, 204 lbs. I'm not sure my BF% but I know that it's on the high side. Probably 20-25%. Eating 3500+ cals a day

I've used a similar workout in the past but I'm concerned about over-training. On the flip side, I'm worried that my arms aren't getting worked enough. Let me know what you think.

I do 5 sets of each with 8-10 reps per set (except calf raises-20 reps and decline crunch/hip thrust- 10-15 reps) 1:30-2:00 min rest between sets. 3 min max between exercise change.

MONDAY LEGS
Squat
Leg Extension
Romanian Deadlift
Leg Curl
followed by Calf Raises and Weighted Decline Situps.

TUESDAY CHEST,SHOULDER
Incline DBell Press
DBell press
DBell Flyes
Over Head Press
Upright Row
Lat Raise
Shrug
Then the Calf Raises and Hip Thrusts.

WEDNESDAY REST

THURSDAY BACK
Deadlift
Bent Over Row
TBar Row
Rack Pull
Lat Raise
Calf Raises, Weighted Decline Situps.

FRIDAY ARMS
Curl
Hammer Curl
Lying Tricep Extension
Seated DBell Extension
Calf Raises, Hip Thrust.

SATURDAY, SUNDAY REST

Does this sound like to much or is it kosher? I am making it through all the workouts feeling "worked" but ready to go by the next session (especially after the weekend!).

Thanks for any and all advise fellas!

-Josh

It's not too much but I don't like it. Start off with some Close Grips, Reverse Grips, Weighted Dips, or JM Presses for your mass builder. Follow it by A DB over the head and finish off with some pull downs. I would also ditch the hammer curls for somer preacher curls.

[MuscleScience]

2 hours way to much 45 minutes and your stretching it then or your talking a lot.

[GuybrushThreepwod]

It's about 2 hours of solid lifting on Tuesdays. 1 1/2 - 2 on the other days. And I don't dawdle between exercises. I work out at home so no waiting for machines... The amount of food I consume doesn't allow for lengthened workouts? What about if I consume a protein/BCAA shake mid workout? Sigh. I like working out that long though! ARG! Well, say I drop the sets from 5 to 3. Is the routine good enough? And the arms. Is that a good routine for growth? I realize that every body is different but generally speaking...

And juttsdm5, I have heard from numerous sources that doing high reps does not help with cutting. It is an old wives tale. Look into it if you want...

[RuhlFreak55]

i don't see an issue seeing as you're usually training a couple bodyparts and have a couple days off a week.....my leg days and arm days are usually around 2 hours.

[Phate]

i don't see an issue seeing as you're usually training a couple bodyparts and have a couple days off a week.....my leg days and arm days are usually around 2 hours.

you don't see a problem because you too are overtraining, i don't care who you think you are, 2 hours, physiologically, is too long to be training

[GuybrushThreepwod]

Thanks for the input so far guys! Is over-training something you can actually physically feel? I've never felt that my 2 hour workouts have effected anything. My muscles are sore and stiff the next day but pretty much back to normal within 48 hours or so. I'm growing also (5 lbs in 3 weeks. Natural). Could it be my body just recoups faster than the normal person? Or would my gains be even greater if I dropped some sets? Thanks again.

[RuhlFreak55]

you don't see a problem because you too are overtraining, i don't care who you think you are, 2 hours, physiologically, is too long to be training

pansyass

[Matt]

2 hours way to much 45 minutes and your stretching it then or your talking a lot.

Theres you answer....

[jbm]

you are working not training! 2 hours is too much...

[ted666]

overtraining , definately take it easy superman 1 hour tops eod

[skeldno]

Nah if you are still lifting hard then do the 2 hours!!! I had a friend that done it natrally 3 hours a day 7 days a week and he was bigger then anyone i know!

I think its all down to the induvidual

[xnotoriousx]

Nah if you are still lifting hard then do the 2 hours!!! I had a friend that done it natrally 3 hours a day 7 days a week and he was bigger then anyone i know!

I think its all down to the induvidual

This is a BIG thing i've been going over in my head a lot lately and I agree with it.

There's a guy I know that does a total of 20 to 25 worksets each day and works out for about 5 days before taking 1-2 days off and he is a beast. If I was to try and do that, my body would without a doubt get injured or suffer extreme soreness and joint pain...


To the OP - I think there's something you should give a try, it's called 60 second rest periods, something that I think is the most overlooked thing in bodybuilding when people are wondering "what am I doing wrong?"

I used to spend 1.5-2 hours in the gym each day, then one day I actually used the timer on my ipod after sets and that was my first time i've ever vomited in the gym... Give it a try bud, you'll be good and spent after 12 work sets and 45 minutes. Good luck!

[GuybrushThreepwod]

I think there's something you should give a try, it's called 60 second rest periods!

I do use a timer but my rest periods are 1:30-2:00 depending on the exercise. Never any longer than 2 minutes though. For the calf-raises and crunches, I only wait 60 sec. Also, I was under the impression that a shorter rest period is used for a cutting phase, not for bulking. Am I mistaken on that?

[xnotoriousx]

I do use a timer but my rest periods are 1:30-2:00 depending on the exercise. Never any longer than 2 minutes though. For the calf-raises and crunches, I only wait 60 sec. Also, I was under the impression that a shorter rest period is used for a cutting phase, not for bulking. Am I mistaken on that?

If you use a timer, then cool. I was just thinking it could be your problem as it was mine at one point. Try keeping it to 60 second, keep that intensity UP!

These are the times that work for me.
60sec on smaller muscle groups
60-90sec for bigger compound movements
90-120sec for heavy day lifts like DL/Squat

[GuybrushThreepwod]

It's not that I'm even having any problems, I just want to make sure that I'm not wasting my efforts. I'll keep on doing this routine and see what happens. I haven't hit a wall yet so everything seems good.

[Klimax]

I you grow training two hours, it doesn't mean that you wouldn't grow more training 1h.