help i have been OVERTRAINING for years

[georgie24]

ok since i first got into bodybuilding i loved it so much, i would go to gym 6 days a week minimum. this has been on going for about 5 years RELIGOUSLY. my question is what kind of split should i follow when im not on gear? i train intensly and vigorously and my diet is usually spot on. i have no clue how to train "moderatly". i go balls to the walls I LOVE BODYBUILDING but i think my gains as well as well-being has been suffering for a while cause i give it everythingh i have w/out proper rest or supplementation.

this is my split i follow for years consistently
monday chest/bi's

chest press-cybex 4x10-12 reps
chest incline-cycbex4x10-12 reps
dumbell chest press4x10-12 reps
chest cable flies4x10-12reps

barbell curls4x10-12 reps
straight bar curls 4x10-12 reps
curved bar curls4x10-12

tuesday back only

hammer seated row's 4x10-12
hammer lat pull down 4x10-12
lat bar pull down 4x10-12
close grip lat pull down 4x10-12
close grip row 4x10-12

wedsday shoulders-tri's

dumbell overhead presses 4x10-12
overhead staright bar4x10-12
fly's 4x10-12
hammer shoulder press 4x10-12
forward one are lateral 4x10-12

tri pulldown rope 4x10-12
straight bar4x10-12
hammer tri machine 4x10-12

thursday i usually take off or wedsday

friday-repeat cycle

this is what i have been doing roughtly this whole time. anyone wanna pitch in and help me design a split? you see mine is very simple yet intense the simplicity helped me stay focused

 

[ucdkid]

What day do you train legs or did I miss something??

 

[powerforward]

what does your diet look like?
and do you train legs?

 

[HotDamnItzDavid]

Uh oh.....spaghettio.

 

[thefren]

For 5 years? Dang... and no leg training? Dude, I heard that weight traning can become an addiction to a point where your muscles will begin to fail and you will have to get surgeries and stuff. I remember watching this on TV, this guy who couldn't stop training. Careful man.

 

[chewyxrage]

Stay away from the cybex machines unless you have some kind of injury that keeping you off the free weight movements.

 

[georgie24]

i have naturally huge quads, ill do them from time to time but i dont really train legs.

as of today i cut it back to 2 sets per body part w/2days on 1 off till iget this figured out

 

[Assertive Guy]

Well you could design a four day split... back and bi's day, chest/tri's/shoulders day, legs day, specialist day (focus on the weakest parts). All you gotta do is choose a few excercises and decide what days to have off. My philosphy is training for a pump and to the limit and having only about 3-4 days in the gym a week. That gives me plenty of rest I find.

Pete

 

[Cuthbert]

Start training legs (squats, dl's) 2x/week and upper body 1-2 times.

That will solve a lot of your problems.

 

[JKurz1]

what will your leg routine look like?