Am I overtraining?

[hooverdeuce]

I'm currently natural and doing 3 on 1 off with legs, push, pull, and a rest day. I start off doing heavy compound lifts and do iso later in my workouts. I'm gaining ok just nothing impressive. Do you think I could be overtraining?

 

[joe d]

if your gaining then you are going in the right direction. try making slight alterations and look for improvements. no one will be able to give you a yes or no answer to your question. some couldnt handle that w/o and some need more.

it sounds to me like you are pl'ing? if so i would try dropping the iso if anything. if your bb'ing i would try cutting the frequincy.

food will also alter this.

 

[hooverdeuce]

im more interested in bbing than powerlifting and im on a clean bulk, about 3300 clean calories. im starting my first cycle in a week so i figured while im on i should be able to handle this ok but maybe add an extra rest day here and there when im off.

 

[SouthernLord]

im more interested in bbing than powerlifting and im on a clean bulk, about 3300 clean calories. im starting my first cycle in a week so i figured while im on i should be able to handle this ok but maybe add an extra rest day here and there when im off.

What are your stats broly? Age, weight, height, training experience?

What cycle did you have in mind?

 

[JDid23]

can you please post your routine/stats so we have a better idea on how you can alter your workouts??

 

[hooverdeuce]

28, 6'2", 175#, 10% bf, been lifting on and off for 14 years, somewhat seriously for the last 3. I just got my diet "perfected" recently. I am going to run 250 mg test e for 12 weeks. I've used this training split most of my life. I currently work out at home and have an adjustable bench, squat rack, powerblock dumbbells, leg extension/curl, preacher curl, olypic bar and plates, pull up bar, and "curl" bar. Here's what my recent numbers look like

Day 1 legs
squats 135x15, 155x12, 175x10, 195x8, 205x6 ( i alternate this or 205x6 4 times)
lunges 50 dbs x 12 3 sets
legs curls 85x10 3 sets
leg extensions 95x12 3 sets
standing calf raises on a wood block 40 dbs x 25 3 sets
reverse crunches 20 reps 3 sets
twisting cruches 30 reps 3 sets


day 2 chest/triceps/shoulders

flat bench 135x12, 155x10, 175x8, 195x7, 205x6 ( or 205x6 4 sets)
decline bench 175x8 3 sets
incline bench 155x7 3 sets
sometimes i use db's on diff. benches, just depends
db flies 50x10 3 sets
shoulder presses 40x10 3 sets
skull crushers 55x10 or close grip presses 95x12
superset lateral and front raises 3 sets


day 3 back/biceps

pull ups bw to failure usually like 15, 13, 10
dead lifts 135x6, 185x6, 225x6, 245x6 2 times
bent over rows 1 75x6 3 sets OR 1 arm rows 50 dbs x 12 3 sets
olympic bar curls 85x8 3 sets
high rows 85x10 sets or oly bar shrugs 185 x 10 3 sets
hammer curls or incline curls 40x8 3 sets
rear delt raises 15dbs x10 x 3
forearm curls 75x12

i superset some of the iso stuff so im usually only lifting for an hour to 80 minutes max


Let me know what you think, any advice will help. I want to have everything as good as I can get it before I do this cycle.

 

[joe d]

28, 6'2", 175#, 10% bf, been lifting on and off for 14 years, somewhat seriously for the last 3. I just got my diet "perfected" recently. I am going to run 250 mg test e for 12 weeks. I've used this training split most of my life. I currently work out at home and have an adjustable bench, squat rack, powerblock dumbbells, leg extension/curl, preacher curl, olypic bar and plates, pull up bar, and "curl" bar. Here's what my recent numbers look like

Day 1 legs
squats 135x15, 155x12, 175x10, 195x8, 205x6 ( i alternate this or 205x6 4 times)
lunges 50 dbs x 12 3 sets
legs curls 85x10 3 sets
leg extensions 95x12 3 sets
standing calf raises on a wood block 40 dbs x 25 3 sets
reverse crunches 20 reps 3 sets
twisting cruches 30 reps 3 sets


day 2 chest/triceps/shoulders

flat bench 135x12, 155x10, 175x8, 195x7, 205x6 ( or 205x6 4 sets)
decline bench 175x8 3 sets
incline bench 155x7 3 sets
sometimes i use db's on diff. benches, just depends
db flies 50x10 3 sets
shoulder presses 40x10 3 sets
skull crushers 55x10 or close grip presses 95x12
superset lateral and front raises 3 sets


day 3 back/biceps

pull ups bw to failure usually like 15, 13, 10
dead lifts 135x6, 185x6, 225x6, 245x6 2 times
bent over rows 1 75x6 3 sets OR 1 arm rows 50 dbs x 12 3 sets
olympic bar curls 85x8 3 sets
high rows 85x10 sets or oly bar shrugs 185 x 10 3 sets
hammer curls or incline curls 40x8 3 sets
rear delt raises 15dbs x10 x 3
forearm curls 75x12

i superset some of the iso stuff so im usually only lifting for an hour to 80 minutes max


Let me know what you think, any advice will help. I want to have everything as good as I can get it before I do this cycle.

if your gaining now then you will definately not be over training on cycle. you should add food. protein and carbs. maybe dirty it up a bit to.

 

[hooverdeuce]

ok thanks for the help... do you think it would be ok to skip rest days all together on cycle?

 

[joe d]

ok thanks for the help... do you think it would be ok to skip rest days all together on cycle?

i wouldnt do that. your schedule is pretty heavy. i wouldnt take any recovery time away.

 

[jerrity126]

i wouldnt do that. your schedule is pretty heavy. i wouldnt take any recovery time away.

Also, it wouldn't hurt to add an extra day or rest every other week

 

[JDid23]

i read somewhere that your gains significantly decrease if you stay in the gym over an hour.. i can't justify it, but it's what i heard. also, that looks like way too much. i don't think it is all necessary, but i am no expert so i don't want to be critiquing it exercise for exercise. if you decide to keep that up, eat your fucking ass off and get a lot of rest. . but shit, that is a lot of exercises

 

[joe d]

for me there is no better break down than 1 working set per muscle group to total failure. when i do this i spend 2 total hours training for a whole weak.