overtraining?

**YoungGun22** · 03-10-2011, 02:03 PM

im 210 lb 24 5' 10 7-8 BF

do you consider this overtraining/not enough time for rest

mon - chest/bi
tues - back/tri
wed-shoulders
thurs-legs
fri- arms

**MR-FQ320** · 03-10-2011, 03:00 PM

no, thats my routine, but without bi/tris monday tuesday, no need for twice a week unless theyre lagging.

***FireGuy*** · 03-10-2011, 09:06 PM

Without knowing your number of sets and intensity level it's impossible to say. Sleep, diet, and the amount of cardio you do are also a very large part of the equation.

BG · 03-10-2011, 09:08 PM

Like FG said, it all depends on how you train. I only train Mon, Wed, Friday. I need the time off, but I still get good gains.

**bodybuilder** · 03-10-2011, 09:44 PM

No one will be able to answer this question for you everybody is different. This is something you will have to remedy on your own.

***FireGuy*** · 03-10-2011, 10:38 PM

The reason no can answer the question isnt because we are different it's because the OP provided about 2% of the information someone would need to form an educated opinion to his question.

**bass** · 03-11-2011, 06:20 PM

chest/bi and back/tri needs to be chest/tri and back/bi!

**M302_Imola** · 03-14-2011, 05:58 AM

Originally Posted by bass

chest/bi and back/tri needs to be chest/tri and back/bi!

Agree! I also would switch your shoulder and leg day, so you would be doing legs on wed. which should give your upper body a nice mid-week break. Doing shoulders following a tricep day is not ideal.

***D7M*** · 03-14-2011, 07:54 AM

Originally Posted by bass

chest/bi and back/tri needs to be chest/tri and back/bi!

Why?

I do chest and bi's on the same day.

I don't do back/tri because I dedicate a whole day to back.

**bass** · 03-14-2011, 10:09 AM

Originally Posted by D7M

Why?

I do chest and bi's on the same day.

I don't do back/tri because I dedicate a whole day to back.

just about every bodybuilder have recommended if doing a combination of muscles the same day like chest and tris because they hit the same muscles. same for back and bis they hit the same muscles! i now you know this but I like to know your take on it.

***D7M*** · 03-14-2011, 10:17 AM

I like hitting tri's on a separate day than chest. Come in, tri's are fresh and I can hit them hard and heavy.

**liftsmore** · 03-14-2011, 11:08 AM

I do chest/tris one day and shoulder/bis on another day. I also dedicate a whole day to back.

**BgMc31** · 03-14-2011, 06:15 PM

The Vets on here have hit the nail right on the head. No way to determine if you're overtraining if we don't know what your diet, sleep, and what weights are used. Tons of of people do this routine with good results but they use very minimal weights. There is no way I could do this. It would kill me. I lift 3 days a week, maybe 4, if I throw in an event day. But I'm a strength athlete not a bodybuilder and every workout is a very heavy workout.

**LatissimusaurousRex** · 03-14-2011, 06:42 PM

Originally Posted by YoungGun22

im 210 lb 24 5' 10 7-8 BF

do you consider this overtraining/not enough time for rest

mon - chest/bi
tues - back/tri
wed-shoulders
thurs-legs
fri- arms

I think you get the point that you need to add more info, however, something that may be useful is if you're really raping your bi's on Mon, you don't wanna follow that up with back the next day; you use them in most back exercises. Your sore triceps could hurt your shoulder press too, but as said many times it's hard to give you a REAL answer without more info.

**YoungGun22** · 03-15-2011, 11:28 AM

Originally Posted by FireGuy

The reason no can answer the question isnt because we are different it's because the OP provided about 2% of the information someone would need to form an educated opinion to his question.

Sorry I have been away from my comp.

24 yrs old, 210lb about 8%bf. I get appx 8hrs of sleep a night. As far as diet, I have been getting in 400g of protein and anywhere from 250-300 carbs, depeding on my energy levels. I workout at 5ish and only eat carbs leading up to workouts. After I ingest simple carbs and then am done for the night..only fiborous foods post workout. The only fats I eat other than those in meat, poultry, etc.. is a teaspoon of canola oil im my morning shake for the omega's.

..hope this helps clarify..

**BgMc31** · 03-15-2011, 06:20 PM

What kind of weights are you using in your workouts (% of max) and for how many reps/sets?

**YoungGun22** · 03-15-2011, 06:54 PM

Originally Posted by BgMc31

What kind of weights are you using in your workouts (% of max) and for how many reps/sets?

I change my routine every 2-3 months, but as of now for bench and squats my reps are as follows:

65% 8, 5 - warm ups
85% 1x6
95% 1x2
80% 1x8
70% 1xfailure

for the sake of not writing my entire workout, my other rep ranges are not below 8, other than deadlifts, and max is 12. I do, however, do sets of 15 for secondary exercises to smaller muscles groups.

**pebble** · 03-15-2011, 07:04 PM

Originally Posted by YoungGun22

I change my routine every 2-3 months, but as of now for bench and squats my reps are as follows:

65% 8, 5 - warm ups
85% 1x6
95% 1x2
80% 1x8
70% 1xfailure

for the sake of not writing my entire workout, my other rep ranges are not below 8, other than deadlifts, and max is 12. I do, however, do sets of 15 for secondary exercises to smaller muscles groups.

The bold stands out. Failure every day for every exercise can be very stressful.

**BgMc31** · 03-15-2011, 07:13 PM

With that info, I would say you're overtraining. That's a lot of volume, but you're young, you may be able to handle it, especially if you're cycling. When I was in my 20's I could bang heavy 3-4 times a week and still play football at a high level (D1 and pro). But I always had nagging injuries and finally it was brought to my attention that I was overtraining. That's been my experience, so it may differ from you. But in my opinion, sometimes less is more.

**YoungGun22** · 03-15-2011, 07:20 PM

Thanks. That's what I was trying to figure out. I have been lifting for years, in college as well for football (naia)/ obviosuly I have a grasp that you break down in gym build at rest, just hard to actually set down the weights and do it. Just wanted some outsiders opinions. I appreicate it man.

**vishus** · 03-15-2011, 07:32 PM

no such thing as overtraining......only undereating

**BgMc31** · 03-15-2011, 07:41 PM

Originally Posted by vishus

no such thing as overtraining......only undereating

Sorry Vishus...COMPLETE AND UTTER BULLSHIT!!!! LOL!!! You're only 21, still young in the game. I've done the 7500-8500 calorie thing and still have overtrained. Guys who believe that are the one's who are constantly getting injured, not with major injuries (usually), but nagging minor injuries.

Two of the top strongman athletes in the US (Derek Poundstone and Travis Ortmayer), used to debate us old guys all the time about this theory. Both have realized the error of their ways and come to our side of the fence.

**vishus** · 03-15-2011, 07:52 PM

Originally Posted by BgMc31

Sorry Vishus...COMPLETE AND UTTER BULLSHIT!!!! LOL!!! You're only 21, still young in the game. I've done the 7500-8500 calorie thing and still have overtrained. Guys who believe that are the one's who are constantly getting injured, not with major injuries (usually), but nagging minor injuries.

Two of the top strongman athletes in the US (Derek Poundstone and Travis Ortmayer), used to debate us old guys all the time about this theory. Both have realized the error of their ways and come to our side of the fence.

LOL!!!! put that bait out there n u were the first one to bite; put that statement to see how many people would jump on my ass about it haha yes i agree that u need a prefect balance of nutrition to go with your training, ive tried the 6k-7k a day plan with plenty of heavy training, somtimes twice a day but i STILL felt flat and weak day to day.

best advice i could give u is to listen to your body. for example, after my show in may, ill probly take 3 weeks off (except cardio to keep water bloat down) and just let my body rest for once, u need that every so many months from the heavy training n strict dieting

**BgMc31** · 03-15-2011, 07:58 PM

Originally Posted by vishus

LOL!!!! put that bait out there n u were the first one to bite; put that statement to see how many people would jump on my ass about it haha yes i agree that u need a prefect balance of nutrition to go with your training, ive tried the 6k-7k a day plan with plenty of heavy training, somtimes twice a day but i STILL felt flat and weak day to day.

best advice i could give u is to listen to your body. for example, after my show in may, ill probly take 3 weeks off (except cardio to keep water bloat down) and just let my body rest for once, u need that every so many months from the heavy training n strict dieting

ASSSHOLE!!! LOL!!! You're right, overtraining is very individual. Good luck with your show. Judging by your body, whatever you're doing it's working. Keep us posted brotha! I usually take 2 weeks off after a heavy show (I know what I do and what you do are different). But I can't imagine going heavy right after a show. I know some powerlifters and strongmen that do try shows every week and they burn out quick.

**LatissimusaurousRex** · 03-15-2011, 07:59 PM

Originally Posted by pebble

The bold stands out. Failure every day for every exercise can be very stressful.

x2 I used to do heavy weights every session, always to failure, usually hitting everything twice a week, rarely a rest day, never a de-load day. After probably less than a couple years of that it caught up with me and I was riddled with tendinitis which seemed like everywhere and I was only 23. I learned the hard way the value of a resting and de-loading.

My advice to you is to look up some strength training programs and find one that sounds appealing to you, maybe post up the split in much more detail than this and have the guys on this board critique what you plan to do.