Am I Overtraining?

[blueray4]

20 years old
185 lbs
6' 0''
Lifting seriously for 3 years
Not using supplements, juice, etc...

I kind of feel stuck, like I can't add any more weight to my lifts. I am benching 100 lb dumbells. Don't expect to go any farther in that, but everything else like my deadlifts and squats are going nowhere.

Sat-Mon off

Tues-Chest/Biceps
Bench and Incline
16x1, 12x1, 10x1 increasing weight
Flies 12x3
Lat Pulldowns 10x3
Curls both hammer and bar 8x3
Cardio 30 min

Wed- Tri/Back
Tricep Pushdowns 10x3
Single Arm Dumbell Rows 8x2
Overhead Dumbell Raises 10x3
Cable Rows 10x3
Pullups 10x3
Front Dumbell Raises 10x3
Cardio 30 min

Thurs- Legs/Lower Back
Deadlift
5x3 increasing weight 45 lbs increments
Squat 5x5
Leg Press 10x3
Leg Extensions/Curls 10x3
Cardio 30 min

Friday- Shoulders/Abs
Military 8x3
Shrugs 10x3
Ab Crunch 10x3
Ab Exercises
Cardio 30 min

 

[Kabeetz]

Why would you do bi's a day before back and tris two days before shoulders.

Other than poor routine planning... there is no way to know if a routine is too much volume for someone unless you post up vital info like your stats and experience.

 

[Jimbo15]

You aren't overtraining. But if you've palteaued you need to adjust your workouts. Switch your rep/set combos, or try new exercises that hit the same muscles in a slightly different way. Most of your sets look like you're doing mid-high reps with three sets. Try the 5x5's on those, and switch your 5x5's to two sets of 15.

 

[JohnRobHolmes]

I would say that you are not training the DL and squat enough to make gains anymore. If it were up to me, I would redo your routine to a madcow style 5x5.

 

[ZGzaZ]

As far as if you're overtraining, that can only be determined by you, and how you feel from day to day.

In my opinion, you're doing too much volume each day to really progress in your lifts, too much fluff work... take a look at my log for a split that might suit you a little better for progression on the squats/deads, or PM me.

 

[ricanx99]

Yea, it seems that you might be doing too much fluff stuff. I would cut that stuff out and focus more on core lifts. I'm on the same style/routine as ZgZaz and it has been great for me. I think you may benefit more out of that. Cut back on Cardio too bro. If you are 6ft at 185lb and you wanna gain strength, your gonna have to (obviously) consume more calories than you are expending. All those lifts plus cardio is going to hinder any hopes of gaining more size/strength. I understand you probably want to stay lean which is fine, but if you increase your intensity and minimize your cardio, you should be fine. Try to determine your calorie maintenence and the amount you need in order to gain more. I hope this tidbit is helpful, good luck in your goals. And like ZgZaz said, feel free to PM if the post aren't enough info.

 

[al420]

Zgzaz and Ricanx99 have an interesting split - Pilates on Mon/Wed and Cardio Funk Kickboxing on Tue/Thur. Then on Fri, Sat, and Sun they do the circuit at thier local Curves. It's pretty sweet.

 

[ricanx99]

Zgzaz and Ricanx99 have an interesting split - Pilates on Mon/Wed and Cardio Funk Kickboxing on Tue/Thur. Then on Fri, Sat, and Sun they do the circuit at thier local Curves. It's pretty sweet.

Yea, we take that class with Al420 as our main instructor. He's great... He looks awesome in a leopard leotard with the knee high 70's socks. His Reebok pumps are something to admire!

 

[al420]

It is actually a Singlet - I love wearing it so much that it is not just for Comp anymore...lol

Curves this weekend bitches!

 

[drwost]

A trainer once put out a question "Are you overtraining or under recouperating?"

 

[ZGzaZ]

A trainer once put out a question "Are you overtraining or under recouperating?"

That trainer sounds dumb... overtraining has 100% to do with doing too much and your CNS not being able to handle it, and you running it into the ground.

Not with "under-recouperating."

 

[al420]

I sometimes over-regurgitate my lunch while training

 

[Guinness5.0]

The following are common symptoms of overtraining (which should probably be called overreaching, by the way...):
-loss of appetite
-difficulty sleeping
-general lethargy
-lack of enthusiasm for training

However, based on your workout I would say that you've maxed the gains from a suboptimal program. As the others have advised, I would suggest something that focuses on the big lifts without the isolation fluff that will only serve to limit your strength gains. Look into the 'madcow' 5x5 for a great exaple of a simple program that will get you stronger on the big lifts. If you eat enough to support growth, you will get bigger.

Keep in mind that the purpose of training is to get stronger; if you want to get bigger you will have to eat enough to support growth. Size will not come without adequate calories.

 

[Nathan]

Try changing up your routine and lowering the volume for a while. Take a week off. Your concerns are legitimate and this is a long-term hobby. Try new exercises, do different variations of the good ones like deads and squats and good mornings - try changing foot placement, start off a rack, etc. Lotsof thngs you can try. Also, try having a look at your diet but first I would say take a little time off.

 

[ricanx99]

A trainer once put out a question "Are you overtraining or under recouperating?"

AHHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA