Sun-off / mon-chest,back,shoulders / tue-legs,delts,biceps / wed-off /
thur-chest,back,shoulders / fri-legs,delts,biceps / sat-off
I do 4 to 5 exercises on each muscle for every workout. I have two days inbetween each muscle and i take a week off every 4 or 6weeks.
Am i overtraining? Give me your advice thanks.
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Thread: (help) am i overtraining?
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01-26-2005, 06:54 AM #1
(help) am i overtraining?
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01-26-2005, 08:36 AM #2
- Join Date: Sep 2004
- Location: California, United States
- Age: 49
- Posts: 2,429
- Rep Power: 525
Yes from what I see. what are the sets and reps. Why are you training every muscles twice a week?
Smiles
s"You can't take some pill and hope your fat will jump off of you like you have the plague. You must work out and eat clean to have a lean, green, fighting machine." Sunshineslynn
'If you always do what you always did, then you will always get what you always do'
I dip, you dip, we all dip....dip to the east, dip to the west ......dip to get that tricep.
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01-26-2005, 09:01 AM #3
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01-26-2005, 09:15 AM #4
- Join Date: Sep 2004
- Location: California, United States
- Age: 49
- Posts: 2,429
- Rep Power: 525
Yes only once a week unless it is like your calves and train them atleast 4 days apart. If you are lifting heavy you should only be able to lift that muscle one day a week. When you work your back you are actually working your biceps secondary same with chest , triceps and shoulders. If you are working your legs hard enough you should be sore for atleast 2-4days after the lift. Your muscles take more than 2 days to recover when lifting heavy and with correct form. You will see better results in working them hard for one day a week. What are your goals?
smiles
s"You can't take some pill and hope your fat will jump off of you like you have the plague. You must work out and eat clean to have a lean, green, fighting machine." Sunshineslynn
'If you always do what you always did, then you will always get what you always do'
I dip, you dip, we all dip....dip to the east, dip to the west ......dip to get that tricep.
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01-26-2005, 09:41 AM #5Originally Posted by ras35653
Once a week. If you workout with enought intensity, you wouldn't be able to work legs twice a week. Also maybe you should change your split a little..I really don't know how you can do chest-back and shoulders in the same session. Maybe try something like this:
m: Chest-Triceps
t: cardio or off
w: Back-Biceps
t: cardio or off
f: Legs-shoulders
s: off
s: off
Big muscles (legs, back) (4 exercices for 3 sets around 8 reps)
small muscles (chest-shoulders, bi, tri, abs) (3 exercices for 3 sets around 8 reps)
But yes what are your goals?
What is your detailed workout exactly? Add compound movements: Bench press, deadlift, squat..WORKOUT
M: Full body workout
T: Off
W: Full body workout
T: Off
F: Off
S: Full body workout
S: OFF
Walk dog 1 hour a day.
DIET
Protein and good fats, low carb
Goal: Loose fat and gain muscle!
Just do it!
Obsessed is a word the lazy use to describe the dedicated!
You are what you eat!
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01-26-2005, 07:11 PM #6
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01-26-2005, 11:16 PM #7
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01-26-2005, 11:45 PM #8
and my workout
sun - off
mon - (chest) bench, incline, decline db press, lateral decline press, db pullover/ (back) powerclean, db shrug, lateral row, pulldown to front/ (tricep) machine dip, 1 arm db extension, db kickback, straight bar cable pess down
tue- (legs) box sqaut, leg press, leg extension, abductor, super horizontal calf/ (delt) seated db press, lateral shoulder press, db lateral raise, seated military press/ (bicep) db curl, db hammer curl, seated bicep, standing ez bar curl, cable curl
wed - off
thur - (chest) bench, cable xover, incline db press, lateral super incline press, flat bench db flye/ (back) deadlift, 1 arm db row, bent over barbell row, seated row/ (tricep) close grip bench, overhead db extension, dip, v bar pressdown
fri - (legs) squat, hack squat, lateral leg curl, adductor, hip and glute/ (delt) military press, 1 arm db front raise, 1 arm db lateral raise, ez bar upright row/ (bicep) standing ez bar curl, seated bicep, db curl, db hammercurl
sat- off
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