help i have been OVERTRAINING for years

[BOOEY]

4 sets for compound AND 4 sets for isolation exercises isn't the best idea. Try 4 sets for the big lifts, and 2 for the isolations. And what everyone else said .. train the legs.

 

[Dorian'sDisciple]

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

That will solve a lot of your problems.

he doesn't want to make his legs any bigger

 

[AdamM]

monday-off
tuesday-chest/calves
wednesday-back/shoulders
thursday-off
friday-off
saturday-bi's/tri's/calves
sunday-quads/hams

while being on this split ive hit a couple PR's, seems to be working for me anyways

 

[Dorian'sDisciple]

the dude doesn't want to train his legs...why is everyone telling him to train them when he clearly won't?

 

[bigstve12]

Maybe you see no more results b/c you been following the same program for 5 years..you need a complete overhaul. Too many machines, too much volume. I dont think doing bis the day before back is to productive either. How old are you?