My weekly routine. Overtraining?

**lucabratzi** · 03-02-2013, 04:44 PM

Here is my weekly breakdown. I won't go into each work out cause it would be a long ass post but if I should just ask. I'm 27 years old, 201lb and cutting. Not on cycle. Just protein and amino acid. You guys think I'm over Doin it or is this a healthy routine?

Day 1:
45 min hit cardio fasted in am
chest 8-10 sets
tri 8 sets

day 2:
45min hit cardio fasted am
back 10-12 sets
traps 6 sets

day 3:
45 min cardio
quad/hamstring 10-12 sets
calves 6 sets

day 4:
cardio or complete rest

day 5:
cardio, road bike
shoulders 6 sets
bi's 6-8 sets

day 6:
Rest

Day 7:
cardio
start cycle over (day 1)

So I'm lifting 5 days a week and Doin 5-6 days of cardio.
Thoughts, ideas, concerns, comments, question? Would like to hear.

**redz** · 03-02-2013, 04:46 PM

I don`t think so, what are your goals?

**MickeyKnox** · 03-02-2013, 05:00 PM

Youre not training enough, if i interpret your numbers correctly.

A set is moving weight for approx 6-14 reps, ONCE. Is that what a set represents to you? If so, youre not doing enough.

**lucabratzi** · 03-02-2013, 05:05 PM

Goal for now is cutting down for another 1.5 months.

Not enough? Yea, were on the same page as far as a set. 8-10 for small muscle groups (bi, shoulder ect) and 10-12 for large (legs, back ect) What do u recomend?

**MickeyKnox** · 03-02-2013, 05:17 PM

Originally Posted by lucabratzi

Goal for now is cutting down for another 1.5 months.

Not enough? Yea, were on the same page as far as a set. 8-10 for small muscle groups (bi, shoulder ect) and 10-12 for large (legs, back ect) What do u recomend?

8-10 sets is only two exercises, maybe three if your sets for each exercise is 3.

I would use 12 sets min for each mucsle group. So if you're doing CHEST for instance, i would do Incline DB for 4 sets, Flat BB for 4 sets, and Include DB flys for 4 sets. You also include cable crossovers for the last 3 sets to really burn the chest. That would be a total of 15 sets. But i would include that, maybe, every second time i do chest - depending on my goals.

**lucabratzi** · 03-02-2013, 06:00 PM

Originally Posted by MickeyKnox

8-10 sets is only two exercises, maybe three if your sets for each exercise is 3.

I would use 12 sets min for each mucsle group. So if you're doing back for instance, i would do Incline DB for 4 sets, Flat BB for 4 sets, and Include DB flys for 4 sets. You also include cable crossovers for the last 3 sets to really burn the chest. That would be a total of 15 sets. But i would include that, maybe, every second time i do chest - depending on my goals.

Ok, I guess I'll have to step it up a bit. I was always under the impression that amount of sets was sufficient.

**MickeyKnox** · 03-02-2013, 06:07 PM

Originally Posted by lucabratzi

Ok, I guess I'll have to step it up a bit. I was always under the impression that amount of sets was sufficient.

IMO, on or off cycle, no.

During PCT, with increased intensity, yes.

**lucabratzi** · 03-02-2013, 07:00 PM

Not that u have to write out each workout but how many sets do u guys do per muscle group?

**MickeyKnox** · 03-02-2013, 07:03 PM

Originally Posted by lucabratzi

Not that u have to write out each workout but how many sets do u guys do per muscle group?

Originally Posted by MickeyKnox

8-10 sets is only two exercises, maybe three if your sets for each exercise is 3.

I would use 12 sets min for each mucsle group. So if you're doing back for instance, i would do Incline DB for 4 sets, Flat BB for 4 sets, and Include DB flys for 4 sets. You also include cable crossovers for the last 3 sets to really burn the chest. That would be a total of 15 sets. But i would include that, maybe, every second time i do chest - depending on my goals.

....

**lucabratzi** · 03-02-2013, 07:23 PM

Gotcha. Thanks guys. Will start to incorporate one more set to each excersise.

**MickeyKnox** · 03-02-2013, 07:23 PM

Good luck.

**XstabberX** · 03-07-2013, 11:12 PM

I would just do enought cardio to warmup and then hit the weights harder and add more exercises like what was mentioned. If you shorten your rest periods and train hard you will be huffing and puffing :-) The only cardio I do at the moment is a 5 minute treadmill walk before lifting but I squat, deadlift, bench, dips, pull ups that really gets my heart rate up. Weight loss is more about diet than cardio IMHO.

**cj111** · 03-07-2013, 11:17 PM

Mickey, I'm assuming so you were telling him to train chest, not back. Incline dumbells for back seems counter productive IMO

**cjay** · 03-08-2013, 10:12 AM

Are you saying you're doing 45 mins of HIIT cardio? If that's the case you aren't doing HIIT. If you were you'd have hard time completing 20mins. For it to be HIIT you have to be pushing yourself to the edge of your ability every 1-2 cycles. You should be completely exhausted between 15-20mins or you aren't pushing yourself hard enough.

**lucabratzi** · 03-08-2013, 11:31 AM

Originally Posted by cjay

Are you saying you're doing 45 mins of HIIT cardio? If that's the case you aren't doing HIIT. If you were you'd have hard time completing 20mins. For it to be HIIT you have to be pushing yourself to the edge of your ability every 1-2 cycles. You should be completely exhausted between 15-20mins or you aren't pushing yourself hard enough.

Yea I didn't phrase it right, I do

15 second sprint
45 second jog
10x

25 min jog

1 min sprint
1 min fast jog
5x. 10 mins total

So it's 45 mins total cardio.

**cjay** · 03-08-2013, 03:51 PM

Still if you're hitting 45 mins total you aren't pushing yourself to the max on your sprints, so you're not getting the most out of HIIT you can. The whole point of HIIT is to get more from less. When it's done correctly it pushes your epoc way up over the next 24 hours causing more calories burned with less time on cardio and less muscle loss. In fact you should actually see some muscle gain through HIIT. If you're able to fast jog after a sprint you didn't sprint for 1 minute as hard as you can. At the pace you're doing you are eating muscle and not getting the calorie burns you'd see with real HIIT workouts. Take the second half of your workout, extend it by 5 minutes, set those sprints to all out as fast and hard as you can for one minute, the last 10 seconds should feel like your legs want to give out on you and you have to push just to finish, and then a fast walk slow jog for the other and you will have a serious HIIT workout, I'd actually extend the fast walk slow jog to 2 minutes to help bring your heart rate back down. scrap the first half, becaus eyou will be worked if you do it correctly. you should feel like puking after each bout of HIIT.

**cj111** · 03-08-2013, 05:19 PM

A good HIIT routine I used to do, and will be starting again soon.
Max incline on treadmill, speed 5.5 , 6, 6.5...whatever you think you're comfortable with.
Run for 20 seconds, step off for 10. Run for 20, off for 10... Do that 7 times.
Rest 1 minute, and do it again. Do a total of 3 sets of 7...
Should only take 15ish minutes, but trust me, you'll want to chuck your beans by the end of it

**Etbthree** · 03-08-2013, 07:07 PM

thats a lot of cardio

**MickeyKnox** · 03-08-2013, 09:08 PM

Originally Posted by cj111

Mickey, I'm assuming so you were telling him to train chest, not back. Incline dumbells for back seems counter productive IMO

Yes! Thanks for the correction CJ!

**lucabratzi** · 03-08-2013, 09:52 PM

Originally Posted by cj111

A good HIIT routine I used to do, and will be starting again soon.
Max incline on treadmill, speed 5.5 , 6, 6.5...whatever you think you're comfortable with.
Run for 20 seconds, step off for 10. Run for 20, off for 10... Do that 7 times.
Rest 1 minute, and do it again. Do a total of 3 sets of 7...
Should only take 15ish minutes, but trust me, you'll want to chuck your beans by the end of it

I'm all for new routines,

just so I have this right cause the math didn't add up

Run 20 rest 10, run 20 rest 10 (7 times) = 7 mins
Rest 1 min
Repeat 2 more times = 24mins total time.

I've also read that the reason hit cardio is effective is because ur body immediatly releases fat. Furthermore doing light cardio after hiit makes ur body continue to burn that fat.

Anyone else read this and do light cardio after they do hiit

**EarlyMuscles** · 03-08-2013, 10:03 PM

Just curious and wanted to know what others think about my workout split for the week. I was too lazy to type it out so I took a picture of it hahaha but anyways am I overtraining?

**cjay** · 03-11-2013, 01:59 PM

Originally Posted by lucabratzi

I'm all for new routines,

just so I have this right cause the math didn't add up

Run 20 rest 10, run 20 rest 10 (7 times) = 7 mins
Rest 1 min
Repeat 2 more times = 24mins total time.

I've also read that the reason hit cardio is effective is because ur body immediatly releases fat. Furthermore doing light cardio after hiit makes ur body continue to burn that fat.

Anyone else read this and do light cardio after they do hiit

The reason it works so well is EPOC, not the release of Fat. Light cardio afterwards can be done for a cool down, but it isn't really going to make HIIT more effective. The whole purpose of HIIT is to get more with less and to not tear down lean body mass. In fact HIIT helps with the release of growth hormone . I know it seems counter intuitive that doing 15mins of HIIT can be more effective than doing 45 mins of normal cardio, but that's what studies show. Once you do a true HIIT workout you will understand why it's so effective, and also why most people struggle to actually do effective HIIT training consistantly.