Am I overtraining?

[runningman72]

I feel fine and have not experienced any symptoms that most people associate with overtraining, except for the fact that I really haven't gained any new muscle over the last 6 months. I am getting stronger, but not making the gains. Below is what I did last week. I change exercises regularly, so I'm kind of at a loss. Your help is greatly appreciated!

Monday: Chest and calves

Flat Barbell Bench - 1 warmup set, then 4 sets of 10x185, 8x205, 6x225, and 3x255 lbs
Standing Calve raises - 4 sets of 10 reps pyramiding up
Inlcined Dumbell Flyes - 3 sets of 8x45 lbs
Seated Donkey Calve raises - 3 sets of 10x115
Decline Barbell Press - 4 sets of 10x185, 10x205, 8x225, 6x245
Standing Cable Flyes - 3 sets of 10 pyrimiding up
Inclined Dumbell Press - 3 sets of 10x60, 8x65, 4x70
Dumbell Pullover - 2 sets of 10x60, 8x65

Tuesday: Back and Hams

Wide Grip Pullups - 4 sets of 10xbodyweight, 8xbodyweight + 15lbs, 10xbodyweight, 6xbodyweight + 15lbs
Romanian Barbell Deadlift - 4 sets of 10x135, 10x145, 10x155, 8x165
Bent Over Barbell Row - 3 sets of 10x135, 10x145, 8x155
Lying Ham Curls - 3 sets of 10 pyrimiding up
Seated Lat Pulldown with various bars - 4 sets of 10, 10, 8, 6 pyrimiding up
Seated Cable Row - 3 sets of 10 pyrimiding up
T-Bar Row - 3 sets of 10x45, 10x70, 8x80
Back Extensions - 3 sets of 12 holding 45lb plate

Wednesday: Shoulders and Traps

Seated Smith Machine Military Press - 4 sets of 10x90, 10x100, 8x110, 6x120 (don't know how much smith bar weighs, just listing the actual weights)
Standing Smith machine shrug in front - 4 sets of 10x90, 10x110, 8x 140, 8x140 (don't know how much smith bar weighs, just listing the actual weights)
Standing Rear Delt Flyes - 3 sets of 10x25, 10x30, 6x35
Standing EZ Bar Front Deltoid Raise - 3 sets of 10x20, 10x25, 6x30 (not sure how much EZ bar weighs, so just included the actual weights)
Seated Dumbell Lateral Raise - 3 sets of 10x15, 10x15, 8x15
Standing Smith machine shrug in rear - 4 sets of 10x90, 10x110, 8x 140, 8x140 (don't know how much smith bar weighs, just listing the actual weights)
Kneeling Cable Rear Delt Flyes (iron cross) - 3 sets of 10 pyrimiding up

Thursday: Biceps and Triceps

Decline EZ bar Skull Crusher - 4 sets of 10x50, 10x50, 8x55, 8x55 (not sure how much EZ bar weighs, so just included the actual weights)
Standing Dumbell Curls - 3 sets of 10x25, 10x30, 6x35
Standing Angle Bar Tricep Pressdown - 4 sets of 10,10,8,6 pyrimiding up
Standing EZ bar Bicep Curl Wide Grip - 3 sets of 10x40, 6x50, 6x50 with burns at end (not sure how much EZ bar weighs, so just included the actual weights)
Standing EZ bar Bicep Curl Narrow Grip - 3 sets of 10x40, 6x50, 6x50 with burns at end (not sure how much EZ bar weighs, so just included the actual weights)
Standing Reverse Grip Tricep Pulldown - 4 sets of 10,10,8,6 pyrimiding up
Lying Face Down Inclined Dumbell Curl - 3 sets of 10x20, 8x25, 6x25
Tricept Dips - 3 sets of 15xbodyweight, 15xbodyweight, 15xbodyweigt (going to start adding weight this week)
Cable High Bicep Curls - 3 sets of 10,10,8 pyrimiding up

Friday: Quads (cannot squat, kills the side of my knee, might be from all the running in the past, not sure)

1 Leg Smith Machine Lunge - Each leg gets 3 sets of 10x50, 10x60, 10x70 (don't know how much smith bar weighs, just listing the actual weights)
Seated Machine Leg Extension - 4 sets of 10,10,8,6 pyrimiding up
Seated Leg Press - 5 sets of 10x360, 10x450, 10x 540, 8x 630, 4x680 (don't know how much sled weighs, just listing actual weights)
Walking lunges with 20lb dumbells - walk one side of indoor track 4 times

Day Off

Sunday: Start again, but will start with Tuesday routine (back and hams)

I will usually warm up with 5 minutes of elliptical, and then about 3 days a week do treadmill walk carrying 20lb dumbells on a 3% incline at 4.0 speed for 20 minutes after lifting.

[DarkForteGS]

you probably are overtraining, and you finished with your newb gains...

i suggest to take a week off just to completely recover (if you haven't taken a complete recovery phase for the past 6 mos.), and maybe cutting down on the volume and number of reps per set...

[RipStone]

I did not even look at your workout because I don't need to based on what your introductary paragraph told me. That is, if you are not gaining size, but you are gaining strength, then your diet is not in check. It's that simple. You need to eat more to gain size.

Also, I'm not a fan of constantly changing up exercises, etc week to week. By doing this how do you even know if you are gaining strength? Instead, you need to follow a plan or a template that allows you to measure progression of workload over a period of time. Without this, you will just be spinning your wheels.

[runningman72]

I have came to the same conclusion basically RipStone, so I have starting adding 2 more protein meal shakes per day besides pre and post workouts. One in the am and one before bed. As far as changing the exercises, what I mean is that I change non-core compound exercises. For example, every chest day there will be a compound press movement, back day the same, and leg day the same. What I switch up are the more isolating exercises for muscle groups.

[bigcityboy]

Originally Posted by runningman72

I have came to the same conclusion basically RipStone, so I have starting adding 2 more protein meal shakes per day besides pre and post workouts. One in the am and one before bed. As far as changing the exercises, what I mean is that I change non-core compound exercises. For example, every chest day there will be a compound press movement, back day the same, and leg day the same. What I switch up are the more isolating exercises for muscle groups.

I'm Your same age as You. test and hgh gets lower especially the harder You train with age. I use Maximum international HGH. It gives Me a good Youthfull Outlook as well as a good pump during workouts. It may help You to gain Mass. I can't promise You anything but I would swear that all of My gains are thanks to this product. And it's legal without a prescription.

[RipStone]

Originally Posted by runningman72

I have came to the same conclusion basically RipStone, so I have starting adding 2 more protein meal shakes per day besides pre and post workouts. One in the am and one before bed. As far as changing the exercises, what I mean is that I change non-core compound exercises. For example, every chest day there will be a compound press movement, back day the same, and leg day the same. What I switch up are the more isolating exercises for muscle groups.

What I suggest is start to track your calories a little more presicely. Adding those two additonal shakes is great, but who knows, you may need the equalivent of 4 shakes (as far as calories) to start gaining weight. Here is what you need to do.... (copied and pasted from something I already wrote)....

In order to measure if your new nutrition plan is successful it is vital to keep a nutrition log day in and day out. Do this for at least the first two weeks. One can use a website, such as fitday.com or calorieking.com, in order to track their program easier.

Doing this will give you an excellent view into how many calories and grams of protein/carb/fats you are consuming each day. These numbers are important because you can ask yourself if you been gaining/losing/maintaining weight eating like this? Depending on the answer and you can make the proper adjustment (more calories, less calories, few grams of fat, etc) to your current diet.

Moreover, in order to GAIN weight, one need to eat 250-500 calories MORE then your current daily caloric consumption. Suppose you find out that you are eating 2000 calories a day and eating this amount you are maintaining your weight. However, you want to GAIN weight. So, you would start eating 250-500 calories MORE (225-2500 calories) per day in order to GAIN about 1/2-1lb a week.

Originally Posted by bigcityboy

I'm Your same age as You. test and hgh gets lower especially the harder You train with age. I use Maximum international HGH. It gives Me a good Youthfull Outlook as well as a good pump during workouts. It may help You to gain Mass. I can't promise You anything but I would swear that all of My gains are thanks to this product. And it's legal without a prescription.

Sure, "legal".............................

[Canefan17]

Wow, Ripstone took the words right out of my mouth.

I also didn't read your entire post. I didn't need to.

If you're gaining strength but not size you simply aren't eating enough.

If you aren't overtraining, like you say, then just start pigging out. Macaroni, beef, cottage cheese, chicken, ric, PBJ's. 6 meals a day.

EAT