Is this workout sustainable?

[bigslick7878]

Age - 31

Height - 5'11

Weight - 190 - (was up to 206 last winter, but through working got down to 195 at the beginning of summer and went from there) Weight is steady around 190 give or take when I am hitting it 5 days a week right now.

Body fat - Don't know exactly but minimal. Have probably 5-7 pounds every bit of it around the gut. Fairly lean overall. Tiny bit around the pecs from when I was big and then shrunk, but not worried about that it will go in time.

Supplements - Minimal, just some glutamine and a multi vitamin every day. Money is tight during the winter, cant really afford much more than that until spring.

History - Off an on for the past 10 years, but when on all out 5 days a week and great diet. Prior to last 5 months had not worked out for about 2 years. Past 5 months I hit it hard for 3 (with more of a higher rep get back in shape plan), took a month off and am now back at it at 3.5 weeks now going strong. Switched to a low rep strength building routine now that I laid a little groundwork. Plan to keep up this schedule through March. No juice currently, and have never been on any but that will be changing next spring.

Basically I am on a 4 day rotation, working out 5 days a week. I just recently combined a couple days that were separate to fit everything into the 4 days. I still do not go over an hour a day usually. The only time I really feel the workouts the next day is after legs....man 2 days later and I am still feeling it.

All free weight dumbbell because I am limited with space. Set every other minute. 4 minute break in between when I change up what I am doing, usually about 2 per workout. Reps are kept to 6-8 for the most part have a 10 here and there but am trying to keep them low and the weight high. I could be classified as a "hardgainer" I guess, but I have put on some weight over the years so I don't know if I fit that anymore. When I was really going hard at it about 5 years ago my weight never got above 170 very lean.

Day 1 - Shoulders (24 sets)
Day 2 - Chest (16 sets) Triceps (8 sets)
Day 3 - Back (24 sets)
Day 4 - Legs (18 sets) Biceps (8 sets)

Abs in there a little bit every day.

I hate cardio, get that from walking the dog every day at about 1.5 miles average. I am going to make an effort in the spring to try to step that up and get really cut though when the weather gets nicer and I can get out more.

My diet is flawless and I would guess I take in about 190-220g (or more if a steak is in there) grams of protein on about 2200 calories a day. Protein shake to start and end the day with chicken breast/steak/sandwich in the middle for meals. Skim milk with every meal. Honestly I don't feel I need to shove calories/protein in my mouth these days like I did in the past, and until every bit of this belly fat is gone do not plan to change that.

Basically the only thing I am worried about is over training, I used to do the once per week thing but I felt after about 4 days I felt good enough to hit the same muscle again vs waiting an entire week. So all I am wondering is if having 4 days in between (actually more a lot of times when weekends get in the middle) is enough rest in order to grow properly.

So what do you think?

[Klimax]

Imho you could decrease sets of chest, back and shoulders; however you should know what you can tolerate. I wouldn't say that you're an hardgainer if you grow with 2200 kals and this training.

[BigBuck6]

If you are referring to yourself as a "hardgainer" you should probably check your diet even though you assume it is flawless. Without a doubt, just about everyone has a few flaws in their diet whether they accept it or not. The idea of not shoveling food down your throat because of a bit of belly fat seems rather absurd to me as the more muscle you can put on the higher your basal metabolic rate will be intern eating that fat off your belly. If for some reason your body doesn't work that way; look once again to diet, activities of daily life, and intensity in the gym.

[FireGuy]

Protein shake to start the day, chicken/steak sandwich and skim milk with every meal? I hate to rain on your parade but that is far from flawless and actually "subpar".

[FireGuy]

To answer your overtraining question. If you need that many sets to totally fatigue your muscle groups I suspect your intensity is lacking. 24 sets for shoulders??

[bigslick7878]

Protein shake to start the day, chicken/steak sandwich and skim milk with every meal? I hate to rain on your parade but that is far from flawless and actually "subpar".

No no, one of those for the other 3 meals. Maybe I was not clear sorry.

Like..

Shake
Chicken/ Skim
Steak/ Skim
Sandwich/Skim (post workout usually)
Shake to finish.

[bigslick7878]

Imho you could decrease sets of chest, back and shoulders; however you should know what you can tolerate. I wouldn't say that you're an hardgainer if you grow with 2200 kals and this training.

The "hardgainer" label I put on myself like I said was definitely true a while back, but I am not so sure it fits now.

I just measured myself last night and I am more towards 5'10 190 lbs, so I guess my metabolism has slowed enough over the years to get me out of the "hardgainer" class so to speak.

Before I could basically eat anything I wanted and not get above a certain weight, and it was VERY hard to put on any weight at all. Now it seems like the metabolism has slowed and that is why I am trying to limit the calories while still getting the protein.

I have no problem making gains with that diet, I track every set and every rep to make sure I am improving and getting stronger and so far so good. It will be interesting to see how long it takes me to plateau with this regime and diet. If I could afford it I would step the meals and calories up but just can't do it right now, that is really the only reason I am not eating more.

[bigslick7878]

To answer your overtraining question. If you need that many sets to totally fatigue your muscle groups I suspect your intensity is lacking. 24 sets for shoulders??

For shoulders I am doing Presses, side raise and Front raises. Last workout I did 45lb x 6 x 8 on the Press, 25lb x 8 x 10 on the front, and 30 x 6 x 7 on the side raises. By the time I get to the last sets in each I am pretty much tapped out. I try to push it as hard as I can and really can't do anymore when I finish the last set.

I think I am able to do that many sets because I space them out every other minute on the dot to make sure I am getting enough rest in between. I also take 4 minute breaks in between the 3 different exercises.

It only takes me about 30 seconds to complete a set since I keep them in the 6-8 range, so I am resting for a minute and a half in between each. I have found that if I space them closer I can't get even close to the reps I can doing every other minute when I total it up. That rest in between I think is key.

[bigslick7878]

Just one note in general, I think I might bag the strictly weekdays and off weekends schedule for now. I like to have specific rest periods in between and doing that with a 4 day split it would get kind of uneven at times.

The problem is during football season it messes me up because if a workout happens to fall on a Sunday that just can't happen. It won't get done. I am glued to the TV or at the game from early in the morning until late at night.

So last night I laid out a schedule still keeping those Sundays off but with some Sat. mixed in to keep it even.

It works out to about 2/3 days on and then a day off depending on how it shakes out.

One reason I did this is because I was doing a lot of reading last night and a lot of it said that schedule is too much if you are natural. Most recommended only working out 3 days a week, but there is no way I could do that. I don't do anything half way and that is what I would feel like if I tried only 3 days a week. I need to workout a lot to stay with it, 3 days just would not cut it.

Heck I had to take a day off yesterday because my shoulders / back were sore and I thought it would affect my chest workout. So with that said I dont know if 5 straight days is a good idea. I need the flexibility to take a day off here and there like I just did if I am feeling it from a previous workout.

I am going to let my body tell me how often to hit it, that seem like the best approach.

I did 5 days a week for 2 years straight but I was in ridiculous shape back then. Not there right now so I need to cut it back a little off the original plan.

Thanks for all the reponses.

[FireGuy]

No no, one of those for the other 3 meals. Maybe I was not clear sorry.

Like..

Shake
Chicken/ Skim
Steak/ Skim
Sandwich/Skim (post workout usually)
Shake to finish.

I know this is what you meant. That is still subpar my man.

[FireGuy]

For shoulders I am doing Presses, side raise and Front raises. Last workout I did 45lb x 6 x 8 on the Press, 25lb x 8 x 10 on the front, and 30 x 6 x 7 on the side raises. By the time I get to the last sets in each I am pretty much tapped out. I try to push it as hard as I can and really can't do anymore when I finish the last set.

I think I am able to do that many sets because I space them out every other minute on the dot to make sure I am getting enough rest in between. I also take 4 minute breaks in between the 3 different exercises.

It only takes me about 30 seconds to complete a set since I keep them in the 6-8 range, so I am resting for a minute and a half in between each. I have found that if I space them closer I can't get even close to the reps I can doing every other minute when I total it up. That rest in between I think is key.

Again, so you are doing 8 sets of presses followed by 8 sets of front raises and 8 sets of side laterals. That's 16 sets for anterior delts alone! Again, if its taking you that many sets to stimulate them you are not working hard enough. Also, the 4 minutes between exercises is an example of this. There is no need to take that long of a break. The 90 seconds between sets you mentioned is a good number though. Also, when do you work rear delts?

[bigslick7878]

I know this is what you meant. That is still subpar my man.

So how could I make it better? What is wrong with that?

Again, so you are doing 8 sets of presses followed by 8 sets of front raises and 8 sets of side laterals. That's 16 sets for anterior delts alone! Again, if its taking you that many sets to stimulate them you are not working hard enough. Also, the 4 minutes between exercises is an example of this. There is no need to take that long of a break. The 90 seconds between sets you mentioned is a good number though. Also, when do you work rear delts?

I don't know how much harder I can work them. Like I said by the time I am done every set I am...done. Sometimes at the end I will max out and keep going until I can't do one more rep.

As far as the breaks I guess I could just eliminate the ones in between exercises and see how that works.

Rear delts I do on back days - bent over row, bent over lateral raise.

[FireGuy]

So how could I make it better? What is wrong with that?


I don't know how much harder I can work them. Like I said by the time I am done every set I am...done. Sometimes at the end I will max out and keep going until I can't do one more rep.

As far as the breaks I guess I could just eliminate the ones in between exercises and see how that works.

Rear delts I do on back days - bent over row, bent over lateral raise.

40% of your protein is in the form of shakes. There are ZERO fibrous carbs listed in the diet. Your starchy carb sources are lacking and the one you do have listed is from bread. That would not make it into my top 15 choices. You have no EFA's listed in your diet. You are having milk 5 times per day which even the skim variety has quite a bit of lactose and milk sugars.

Overall it is not very nutrient dense or balanced. Had you said your diet was lacking but not terrible I would have agreed as I have seen worse but you called it "flawless". I would say it's the weak link in your chain right now even more so than the extended sets you are choosing to do.

[bigslick7878]

40% of your protein is in the form of shakes. There are ZERO fibrous carbs listed in the diet. Your starchy carb sources are lacking and the one you do have listed is from bread. That would not make it into my top 15 choices. You have no EFA's listed in your diet. You are having milk 5 times per day which even the skim variety has quite a bit of lactose and milk sugars.

Overall it is not very nutrient dense or balanced. Had you said your diet was lacking but not terrible I would have agreed as I have seen worse but you called it "flawless". I would say it's the weak link in your chain right now even more so than the extended sets you are choosing to do.

I only have milk 3 times a day not 5. I try to limit carbs and don't like a lot of vegetables, especially greens. Not eating them, never have and never will so the fiber could be an issue. Only vegetables and fruit I can stand are bananas, apples, pears, oranges, grapes and corn. If you have some other suggestions to get the fiber I need I am all ears. Same with the EFA's, don't like any of the food that is high in them, I would rather just take a supplement to get them and could do that instead I guess with some flax and ALA.

Thanks.

["DIRTY D" SANCHEZ]

I would have to say i agree with bigbuck on the fact that even if you don't eat food thats the best for you you will still make large gains that can usually be pretty easy to trim down. Anytime i bulk i eat as much as possible. Sometimes over 5,000 cals in a day. May seem like much but for my body type its easier to take it off then put it on.

[Klimax]

Anytime i bulk i eat as much as possible.

Bulk up doesn't mean put on as much weight as possible; it means putting on lean body mass, while staying as lean as possible.

Bigbuck: forget milk and have your carbs from sources like brown rice, black beans, sweet potatoes, oats and veggies. It would be a start point.