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over training?

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boldtongue

New member
Just wanted to get some of your opinions to see if I am over training or not. I do not think so but here goes.

400mgs test a week
Monday Chest 4-5 sets 10-12 reps
Abs
Tuesday Back 4-5 sets 10-12 reps

Wes. Legs 4-5 sets 8-10 reps Abs

Thurs. Shoulders 4-5 sets 10-12 reps

Friday. Bi's and Tri's 4-5 sets 10-12 reps
Abs

Off Sat and Sun.
Reason for high reps is this is only the 6th week after breaking by Rt Hand in 6 places.. I do not want to push it to much yet..
I am not in any kind of competions I just lift for the enjoyment and strss relief. I read and hear so many different things about training just wanted to see what you think of my routine..

My diet is ok. Not great but I would say average.

I am 6' and 250
 
Everybody is individual -- and diet plays a key role in muscle recovery -- but in general, I'd say you are not in danger of overtraining with that split.

(I think you're under too, but if your diet isn't that good, why bother?)
 
gilly6993 said:
I think you're undertraining.....
Click to expand...

I agree 4-5 sets is OK if your reading mens health, or even going very heavy but whilst on the juice you want to clock up more sets than that.

Have you posted because your not growing?? your prob not training hard enough if you aren't
 
I have 1 hr a day for my work out since I go during lunch. With a job and kid that is all the time I have. What work out would you suggest?
 
i hope you are not serious if you think you are overtraining.............you are definetly undertraining. if i only did 4-5 sets per body part my workouts would take 10 minutes
 
Guiness - thats what i was thinking. maybe he meant 4-5 exercises with that many sets instead of just 4-5 sets. otherwise thats messed up
 
is that 4 or 5 working sets, or like 3 warmups and one working set?
for me 4-5 working sets would be overtraining.

YUM
 
boldtongue - 4-5 sets i can do in 10 minutes. now 4 exexrcises, 4 sets each would take me longer
 
It's okay to add a couple other exercises into the mix since your doing the one bodypart a day workout, but it's always better to slightly undertrain than overtrain.

For added intensity try supersetting.
 
DaddyX said:
i hope you are not serious if you think you are overtraining.............you are definetly undertraining. if i only did 4-5 sets per body part my workouts would take 10 minutes
Click to expand...

exactly, crank up the intensity. within that same time period you should try to at least double the number of sets. also, what exercises do you do? if you just do 4-5 sets of the same exercise per body part than your not getting a complete workout, but if you do 3-5 different exercises per body part and another 3-4 sets per exercise than you get a much better, and more complete workout.
 
Mondays: Incline bench 4 sets 10-12
Flat Bench 4 sets 10-12
Flys 4 sets 10-12
Dips 4 set as many as possible.
I do just as many sets for each body part on other days.
Damn I did not know I had to spell everything out for most of you. I can not very the weight to much because my hand is not yet ready to handle max weights that are involved in low reps. Yes its a simple routine, like I said I do it for my enjoyment ONLY! If you have any other worth while advice I would like to hear it. The question again: I do not think I am overtraining but I was aking you what you though. My intensity is maxed out every time I lift.
 
How the hell are we supposed to know if your overtraining if you couldn't even tell us what you are doing. How were we supposed to know you do 4 exercises with 4 sets each. According to your original post you to 4-5 SETS per bodypart. According to your original post your undertraining. And you don't have to spell everything out, go back and read your original post and see what an idiot you sound like now. Don't ask for help if you can't be clear and about what your asking. There is a HUGE difference between 4-5 sets and 20 sets per workout.
 
boldtongue - i don' think you are overtraining with the routine you just posted, atleast for back anf chest. i find that my biceps and tris dont need any more than 9 sets 3 different exercises each to grow.
 
thanks Daddyx
Guiness, I understand what you are talking about but after everything got strightened out, still not much help. 10-4
 
I like 6 working sets for major muscle groups... 4 for minor.

The key here is totally balls to the wall and to complete concentric failure.
 
Your routine (now that we understand it) seems OK. It may be a bit undertraining for some, and may be overtraining for others.

A lot depends upon your age, your training background, YOUR DIET, how much sleep your get, your intensity, etc.

More and more I think that one of the biggest problems for most guys is that they overtrain, and dont eat the right stuff at a level to support their training.

16 sets may actually be pushing it if you go very very hard with intensity, and are not eating/sleeping enough.
 
If intensity is maxed out then you seems like you are okay especially since you are training the bodyparts only once a wk. You can be a little more intense that way, it just seems like you are not getting anywhere. I always liked working out a muscle once a wk. However, you can't let your mind get you to believing that it isn't working. Are you getting stronger? If yes keep going. Are you lathargic and have loss of appetite? If yes you may be overtraing. Just some things to look for
 
I read somwhere to simulate don't anialate the muscle. If your getting stronger and growing then it works for you. If not, then change it up. Only you know what works for you.
 
boldtongue- Dorian Yates did 1-2 work sets per exercise. Markus Ruhl does upwards of 15. You do 4-5. Everyones different. Diet, rest and genetics play a huge part. Only after lifting for a while and seeing how your body reacts to different programs can YOU judge when your overtraining or not. If your not making much for gains and feeling really run down you might be overduing it a bit. Its all a lot of trial and error.
 
I know I'm overtrained when I have:

* Elevated pulse upon waking
* Waking up earlier than usual

I skip my workout when:
I can't get my body temperature to warm up
I don't feel like working out


I have just cut back on my training. I was recently overtrained. I'm training every day still, but 2 of those days are yoga. 5 days of weights. I do 2-3 workouts/week of intense heavy weight to failure (drop set/ negative/cheat rep, et c).

During the heavy workouts, I do no more than 4 sets total. it takes about 40 minutes to get warmed up, get my blood circulating, my joints lubricated and the fascia stretched.

The other workouts are lighter, higher rep workouts with short rest between sets.

So I'm really only doing about 12 sets to failure per week.
 
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