Possibly overtraining??

[KayKo]

I've been switching out routines per week to change it up in the gym. Lately though I just don't feel like I'm progressing. Can I be overtraining? My routines are as follow:

FIRST Routine (Week A)
Monday: Quads
Squats
Leg Extensions
Leg Press
Hack Squats

Tuesday: Shoulders and Tri's
Overhead presses with bar or machine
Side Raises
Front Raises
Behind the back shrugs with bar
(Tri's)
Pullovers
One arm pulldowns
V-bar pulldowns

Wednesday: Back and hamstrings
Close grip lat pulldowns
Hammer Strength Rows
Palms in lat pulldowns
Straight bar pulldowns (using cable and pulling from top to in front of body)
Seated close grip rows
(Hams)
Straight leg deadlifts
Seated leg curls
Lieing down leg curls

Thursday: Chest and biceps
Incline dumbell press
Flat dumbell press
Pec deck
Incline hammer strength
(Biceps)
Alternating dumbbell curls
One arm preacher curls
Hammer curls with bar
Forearms (2 excersises)

Friday-Sunday I rest. My other routine is as follows:

Monday: Quads
Hack Squats
leg press
leg extensions
lunges

Tuesday: Shoulders and triceps
Dumbell or hammer strength presses
Machine Flies
Front Raises with bar
Dumbell Shrugs
(Tris)
Skull Crushers
Palms down pull downs with straight bar on cables
Palms up pull downs with straight bar on cables

Wednesday: Back and Hams
Wide grip lat pulldowns
Seated palms up rows with hammer strength
Bent over rows with close grip bar
Wide grip rows with machine
Dumbell Rows
(Hams)
Alternate leg leg presses
Seated leg curls
Lieing down leg curls
(Sometimes will just superset the leg curls and leave presses out)

Thursday: Chest and Biceps
Flat bench press w/bar
Incline bench press w/bar
Decline hammer strength
Random Excersise....usually flies
(Biceps)
One arm hammer curls
Straight bar curls
Preacher curls
Forearms (2 excersises)

I do 3 sets of 8-10 reps for each excersise. I do calves on leg day and do two days of abs as well. How does it look? Too much? Too little? I have been training for around 7 years and the past year or so has been pretty sluggish. Any opinions will be greatly appreciated!!

 

[SoSadBtTrue]

Well, I'm no expert by any means, but that is a HECK of a lot more volume than I ever do. For instance, you're getting 12 sets of 8-10 reps for quads on Monday. That seems like a lot for me.

If you don't feel like you're progressing...have you tried something totally different like HST or DC? These whole body workouts three times a week are doing wonders for me.

 

[Lord_Suston]

To much and too many excercises with too few days of rest

 

[KayKo]

Thanks for the feedback bro's. I understand how it may be too many, but how is the rest too little? I only train each muscle group once per week.

 

[MattRecc]

you may only be training one muscle group per week but by doing so many sets you are cutting into your recovery time (ie after stiff leg deads, there really is no need to be doing leg curls on the same day) i agree with sosadbttrue, look at the sticky for dc training or needsize's 5x5

 

[SoSadBtTrue]

...but how is the rest too little? I only train each muscle group once per week.

That's true, but you're training your body 4 days in a row without rest. It's better to intersperse those rest days throughout the week rather than to have them all at the end. You may not be training the same muscles those 4 days, but your CNS needs time to recover as well. Not to mention the overlap that may occur (Biceps get worked on Wednesday and Thursday. Triceps get worked on Tuesday and Thursday, etc.).

 

[crew9]

You don't need 4 lifts for biceps. Cut down on your exercises.

 

[KayKo]

Would a good idea be to split the training days into Monday Tuesday, rest Wednesday, then Thursday and Friday? Also, how would yall suggest me to alter the program I have been doing? Should I take out an excersise here and there and/or do 2 working sets instead of 3? Thanks again....

 

[paul2110]

You should definitely move your tri's and chest workouts so they are as far apart as possible because chest exercises hit the tri's hard.

 

[WalkingBeast]

The routine looks good to me. If it was me Id add some more sets, and take each to failure. Are you eating alot? Are you getting sore? These are two factors that seem to determine progress for me. Sometimes you can hit a plateau as well. Also, make sure you are consistently increasing in either the weights or reps you are getting, especially the compound movements.

 

[KayKo]

Hey thanks for the feedback bro. I'm probably gonna cut out one excersise on legs back and possibly chest and stay with 3 sets of high intensity. After 7 years of training I still do get sore which can be a good or bad thing as I have been told. As for eating, I eat and have always eaten like a horse during mass gaining periods.

 

[supersizeme]

In addition to the advice given above(aside from adding more sets and going to failure on each set - i wouldn't advise this), I just wanted to comment on your back and tricep workouts.

If the order you listed the exercises is the order you're doing them in, on back day I'd start hitting the freeweight movements before going to machines and cables. Start off with either barbell or db rows and then hit cables later. Also where are the pullups? Lat pulldowns don't do nearly as much for lat development as pullups do. Even if you have to do them on the assisted machine, do them.
Triceps - I don't see either close grip bench or dips(weighted if possible). Those two exercises are the kings of tricep exercises. Skull crushers are excellent, too.
Shoulder days - ditch the front raises. Your front delts already get during overhead presses along with benching. You have nothing for your rear delts. Replace your front raises with either bent over db laterals or face pulls.

If possible, put Wednesday as a rest day so you are going two on two off. Four days in a row is hell on your body. It's not that your resting too little, you're just not effectively placing your rest days.