Am I overtraining?

[Bradock]

I do Back/Biceps 2x a week and Chest/Triceps 2x a week so Back/Biceps one day then day off then Chest/Triceps then one day off then repeat.

Chest 3 sets 10/8/6 gradually increase weight

Flat Bench or DB Press I usually switch every workout
DB Flys

Triceps 3 sets 10/8/6 gradually increase weight

Overhead Extension
Skull Crushers Behind Head
DB Tricep Kickbacks

Back 3 sets 10/8/6 gradually increase weight

Bent Over Rows I switch grips every workout
DB Rows

Biceps 3 sets 10/8/6 gradually increase weight

Reverse Grip Preacher Curls
Zottman Curls
Pinwheel Curls

So throughout the week I am doing 12 sets of back and chest and 18 sets of biceps and triceps. I read that everyones body is different smaller muscles need less recovery time and most people from what I have seen do about 12 sets a week per muscle tho if training twice a week. Some people do chest/biceps--back/triceps some do chest/back--bicep/tricep others do back/biceps--chest/triceps like how I am. If I am working them twice a week could I keep doing this or would one of the other ways be better such as chest/back--biceps/triceps or chest/biceps--back/triceps?

I have abs/delts/traps/forearms incorporated into the workouts but I am not worried about them because I only work them once per week.

 

[moya]

no legs?...

 

[Tskitski7]

I'm with moya on This....I guess legs aren't Important since they only release the most gh an help you grow!

 

[Bradock]

no legs?...

No I tore my PCL twice my knee can't handle it, squats/leg presses/lunges/leg extentions kill my knee so do power cleans and dead lifts if I go heavy on them. I know i'll never get as big as I can without working them but its just not gonna happen. Got an answer to my question btw?

 

[Bradock]

i'm with moya on this....i guess legs aren't important since they only release the most gh an help you grow!

ikr?

 

[stevesmi]

you need to work your legs. swap out a day during the week and dedicate it to your legs.

if you go heavy it hurts, then don't go heavy! you don't need to go heavy to work them out hard.

 

[Bradock]

you need to work your legs. swap out a day during the week and dedicate it to your legs.

if you go heavy it hurts, then don't go heavy! you don't need to go heavy to work them out hard.

I meant Dead Lifts and Cleans Heavy hurt I can try those with a light weight I guess to see what happens but the Leg presses/Squats/Leg Extensions/Lunges hurt with even very light weight, im thinking maybe theres a surgery my doctor could reccomend but I doubt it. But as for the original question am I overtraining?

 

[stevesmi]

^^^ no you are undertraining your legs.

surgery should always be a last resort. most of the time the doctors go in there and start playing around and make the problem worse.. see Grant Hill.

 

[moya]

you are only overtraining if your progress stops, that is, considering you are eating enough to grow or get stronger (depending on your goal)...
for everyone this is different... and what you do throughout the day may have a huge impact on that...
like stevesmi above, i believe if i remember correctly, dosnt have a very physically demanding job, and he can train 6-7 days a week no problem...
myself, i work 12-14hrs a day lifting and moving fast in a warehouse, 5-6 days a week and can only afford to lift 2-3 days a week, though they are VERY heavy workouts...

as far as the legs issue, do what you can... and you might want to look into trying out some knee wraps and giving squats a very carefull attempt, starting very light... they will give you some support... also, if you are an enhanced lifter, cycles with deca or npp may give your joints some repair...

 

[Bradock]

you are only overtraining if your progress stops, that is, considering you are eating enough to grow or get stronger (depending on your goal)...
for everyone this is different... and what you do throughout the day may have a huge impact on that...
like stevesmi above, i believe if i remember correctly, dosnt have a very physically demanding job, and he can train 6-7 days a week no problem...
myself, i work 12-14hrs a day lifting and moving fast in a warehouse, 5-6 days a week and can only afford to lift 2-3 days a week, though they are VERY heavy workouts...

as far as the legs issue, do what you can... and you might want to look into trying out some knee wraps and giving squats a very carefull attempt, starting very light... they will give you some support... also, if you are an enhanced lifter, cycles with deca or npp may give your joints some repair...

Awesome, thanks for the detailed reply. I'll look into the knee wraps, I have read about deca for joints but never looked into it due to my being sensitive to progesterone maybe with a low dose and dostinex but thats something to look into as well.

 

[stevesmi]

^^^ are you taking fish oil? i would suggest krill, its expensive but its the top stuff to use. I am on it, my girl is on it for her knees, and even my dog is on it for her hip issues and we all feel much better.

i know NTBM sells it for about 18 bucks which is a ridiculous bargain, 60 caps and 500mg a dose. so if you get on 1000mg a day the bottle will last you an entire month. i would definately grab it for that price. you will feel a difference within 2 weeks.

 

[stevesmi]

you are only overtraining if your progress stops, that is, considering you are eating enough to grow or get stronger (depending on your goal)...
for everyone this is different... and what you do throughout the day may have a huge impact on that...
like stevesmi above, i believe if i remember correctly, dosnt have a very physically demanding job, and he can train 6-7 days a week no problem...
myself, i work 12-14hrs a day lifting and moving fast in a warehouse, 5-6 days a week and can only afford to lift 2-3 days a week, though they are VERY heavy workouts...

...

good point moya.

and the flip side is I have to be very careful what i eat since I am on my ass all day.. while you can be more flexible cause you are burning that away with your labor job.

I try to get in some hikes on the weekends.. did a 4 miler yesterday carrying about 25 pounds.

 

[moya]

ya, im eating like a total asshole lately and am actually leaning out on my current cycle...

 

[moya]

Awesome, thanks for the detailed reply. I'll look into the knee wraps, I have read about deca for joints but never looked into it due to my being sensitive to progesterone maybe with a low dose and dostinex but thats something to look into as well.

i have never ran deca myself, because i prefer shorter esters... somthing sick in my head that enjoys the pinning more often...

npp as low as 150mg/wk is enough for me to feel like my joints are bulletproof, and they take a beating from my powerlifting... im about to change mid-cycle right now from tren to npp, though im going to be using 350mg/wk... if i run a dht with my nandrolones ive never had any issues, i keep bromocriptine on hand, but haven't needed it yet, but be carefull as we are all different and im sure you dont want ED and a pair of manboobs

 

[Bradock]

^^^ are you taking fish oil? i would suggest krill, its expensive but its the top stuff to use. I am on it, my girl is on it for her knees, and even my dog is on it for her hip issues and we all feel much better.

i know NTBM sells it for about 18 bucks which is a ridiculous bargain, 60 caps and 500mg a dose. so if you get on 1000mg a day the bottle will last you an entire month. i would definately grab it for that price. you will feel a difference within 2 weeks.

I will try that as well i'll go all out knee wraps, npp/deca, fish oil and hope its all enough, that is a good deal I used to take it but stopped and can't remember why. It wont let me give you or moya any more K hits?!

 

[stevesmi]

^^^ dont worry about K hits. we are here to help

a lot of people have deficiencies with healthy omega's.. it could be genetic, it could be our diets, it could be a lot of things..

also you should get some olive oil and drink a cap of it ED, and make sure your eggs are cage free omega eggs.. that will help boost your omega's along with the krill you will feel 100% better!!!

let us know 2-3 weeks from now how you feel. i put a friend on this program who has had knee issues for years, and 2 weeks later they felt amazing and since then they continue to take the krill oil.

just don't go crazy with leg work, keep it light for a while and listen to your body.

 

[Bradock]

I'll add olive oil to the list, and post back in a few weeks.

 

[Bradock]

It has been a few weeks, I still have pain but not to the degree that I remember. I will keep taking everything and see if it lessens, if not I will stop the leg work again it is not worth the aches and pain. I am not a pro I workout to stay in shape and look good, not working legs doesn't mean I cannot do this.

 

[elittee]

definitely