push A:
squat 5/3/1
overhead press 5/3/1
dumbbell bench press 3x5-8
weighted dips 3x5-8
incline dumbbell 3x5-8
pull A:
weighted chins 3x5-8
dumbbell rows 3x5-8
cable rows 3x5-8
face pulls 3x8-12
barbell curls 3x8-12
push B:
bench press 5/3/1
standing dumbbell OHP 3x5-8
weighted dips 3x5-8
incline dumbbell press 3x5-8
pull B:
deadlifts 5/3/1
weighted chins 3x5-8
dumbbell rows 3x5-8
cable rows 3x5-8
face pull 3x8-12
barbell curls 3x8-12
i was planning to do this push/pull/rest repeat, but i think that may be overtraining. i think going monday/tuesday and then resting, then thursday/friday, then taking 2 days off may be better
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Thread: is this overtraining?
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08-09-2013, 10:18 PM #1
is this overtraining?
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08-09-2013, 10:21 PM #2
no. /thread
overtraining is a systemic failure of your body's ability to recuperate from stimulus.
a 4 part list of exercises without a plan for progression, and modulation of intensity/volume/frequency is just a misguided attempt at self-programming without knowing the basics.*Mods/CS will not, nor can they change your username, so don't ask*
*Mods/CS will not, nor can they mass delete your post history, so don't ask*
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08-09-2013, 10:31 PM #3
lol that definition of overtraining is probably the best way of explaining I've ever seen. going on ********.
1708 total @220 Raw
Improve my total every time I step on the platform.
Being a male is a matter of birth. However, being a "man" is a matter of choice.
Photo in Avi is not current, I'm way fatter now.
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08-09-2013, 10:56 PM #4
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08-09-2013, 11:51 PM #5
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08-10-2013, 12:02 AM #6
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08-10-2013, 12:05 AM #7
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08-10-2013, 06:02 AM #8
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08-10-2013, 07:30 AM #9
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08-10-2013, 11:32 AM #10
There's no need to do that many exercises. And try doing Squat Bench and Deadlifts all on different days. Keep it simple. Squat one day. And do one or two assistance exercises if you want. Then bench the next day. And do one or two assistance exercises. And deadlift the next day and do some pullups or barbell rows after if you have enough lift. Deadlifts can make it hard to do any assistance exercises after..... Last summer I used to bench press in the morning. And then do push presses at night. It worked for me and I made gains on both. But just see what works for yah man. Cut down on so many exercises for sure tho.
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