am i overtraining???

[nilesh2354]

Stats
6ft 215lb
Mon
Back
Pullups 3 set max
Lat pull 15 12 10
Bent over rows same rep range
Seated rowing same rep rage
Dead lift
Abs

Tue bi-tri
Bb curl
Db curl
Cable curl

Skull crusher
Push downpush down reverse grip
Cardio

Wed chest
Flat press
Incline press
Decline press
Flat flies
Cable crossover
Abs

Thu legs
Squats
Hack squats
Lunges
Leg curl
Calf seated
Cardio

Fri bi-tri
Close gri bb curl
Preature curl
Concentration curl

Cable push down
Tri ext one hand
Kick back
Tri dips
Abs

Sat shoulder
Db press
Latrl rises
Rear delt rises
Upright row
Shrugs
Cardio

Trainer gavethis wrkout but I think its overtraining
Wat should I change

[lucabratzi]

I wouldn't do this routine personally. And main reason being that ur Tri days are so close to ur chest days. If ur going hard on ur Tri days then they might be to spent for chest days. Then u do tris again on fri.

He might know something I don't but again personally I like to space it out a little more so my tris would be rested for chest day.

I also don't know ur training history. If ur just getting back or starting he might be goin a little light to work u into it.

[ppwc1985]

Hard to tell without some background

How long you been lifting?

[cjay]

I'd say you need at least one more rest day in there. Rest is how you grow, if you're constantly breaking down your muscles you aren't going to see optimum growth. Also why are you working your arms twice a week? Both your bis and tris get tons of work on your other lifts, no need to train them twice a week

[nilesh2354]

I hv ben lifting from last 4 years .....what changes should I do r those splits ok...if we shift chest and legs one day before and take thu off?

[lucabratzi]

I hv ben lifting from last 4 years .....what changes should I do r those splits ok...if we shift chest and legs one day before and take thu off?

I would switch ur leg and chest day. That way u have a little more rest for ur upper body in there and add another rest day. Preferably subbing ur second arm day w a rest.

[riotz0r]

Over-training has a lot to do with diet as well nilesh... Its very easy to over-train if your diet isnt on point and the opposite, it can be hard to over-train if your diet is on point.... What do your macros look like?? Also a few of the posters above are definitely spot on... You need to be careful of your push/pull exercises and when you do them.... try to alternate push/pull days so you aren't working the same muscle groups back to back... You have to remember when your doing back your working your bis and when your doing chest your working your tris and a little bit of shoulders... Usually a good split is something like this; Monday-Chest, Tuesday-Back, Wednesday-Off, Thursday-Arms, Friday-Legs, Saturday-Shoulders....

[RipOwens]

Stats
6ft 215lb
Mon
Back
Pullups 3 set max
Lat pull 15 12 10
Bent over rows same rep range
Seated rowing same rep rage
Dead lift
Abs

Tue bi-tri
Bb curl
Db curl
Cable curl

Skull crusher
Push downpush down reverse grip
Cardio

Wed chest
Flat press
Incline press
Decline press
Flat flies
Cable crossover
Abs

Thu legs
Squats
Hack squats
Lunges
Leg curl
Calf seated
Cardio

Fri bi-tri
Close gri bb curl
Preature curl
Concentration curl

Cable push down
Tri ext one hand
Kick back
Tri dips
Abs

Sat shoulder
Db press
Latrl rises
Rear delt rises
Upright row
Shrugs
Cardio

Trainer gavethis wrkout but I think its overtraining
Wat should I change

Age? That can have a lot to do with it

[nilesh2354]

Over-training has a lot to do with diet as well nilesh... Its very easy to over-train if your diet isnt on point and the opposite, it can be hard to over-train if your diet is on point.... What do your macros look like?? Also a few of the posters above are definitely spot on... You need to be careful of your push/pull exercises and when you do them.... try to alternate push/pull days so you aren't working the same muscle groups back to back... You have to remember when your doing back your working your bis and when your doing chest your working your tris and a little bit of shoulders... Usually a good split is something like this; Monday-Chest, Tuesday-Back, Wednesday-Off, Thursday-Arms, Friday-Legs, Saturday-Shoulders....

Tdee 2500
For cutting 2000 cal a day
Protein 250 carb 150 fat 50
Eating 6 meals a day with fish eggs chicken whey veggis evoo amino sup.

[nilesh2354]

Age? That can have a lot to do with it

23 yers

[riotz0r]

Well if your cutting your going to be more sore anyways because your're usually not going to be getting enough nutrients for your body to recover... Most people try to combat this with supplements like glutamine and BCAAs. If possible I would move some of those calories from carbs to protein, that will help with muscle recovery as well. Make sure your're getting a very high percentage of your carbs pre and post workout...

[trenhead1]

Seems ok to me just listen to ure body if u have doms in certain areas u will be training just take a day off relax and hit that session the following day I'm actully doing a experiment my self ATM and training arms nearly every day I don't beileve in overtraining