Am I over or undertraining???

[Boxing11]

here is my routine let me know what everyone thinks.

MONDAY
chest/shoulders
16 sets of chest
12 sets of shoulders

TUESDAY
back/biceps/abs
16 sets of back
12 sets of biceps
10 sets of abs

WED
OFF

THURSDAY
chest/triceps
16 sets of chest
12 sets of triceps

FRIDAY
back/legs/abs
16 sets of back
16 sets of legs
10 sets of abs

I like hitting the the muscles I am trying to get bigger twice a week, ex... chest,back.
back/legs/abs

[johnsbod]

If you're not making gains right now it is because of overtraining. If you really want to train each bodypart twice per week then you need to cut down on the volume in order to give your muscles time to fully recover. I'd suggest a 3-4 day split working each muscle once per week.

[basscrate]

I would say thats a little bit of overkill ..... you need more time to rest and recover before training again imo

[Boxing11]

I used to train every muscle twice per week and it seems like I had better gains like that. can anyone suggest a good 4 day split where I can hit my muscles twice a week.

It seems like when I started training each muscle only once a week I didnt see great gains.

[Boxing11]

just to add this here is my list of supplements

-turbo V12 (love it, in my opinion better than Swole)

-GNC mega whey (only powder that tastes good to me)

-glutamine powder

-GNC mega men

-NO2 (just bought this and just started taking it)

[johnsbod]

When you're new to weightlifting you can pretty much train however you want and see gains. I'm assuming this is when you were seeing gains with twice per week. Search the workouts on this website and you can come up with what you're looking for, but I'd seriously recommend a 4-day split/each bodypart once per week if you want to train with that kind of volume.

[Boxing11]

When you're new to weightlifting you can pretty much train however you want and see gains. I'm assuming this is when you were seeing gains with twice per week. Search the workouts on this website and you can come up with what you're looking for, but I'd seriously recommend a 4-day split/each bodypart once per week if you want to train with that kind of volume.

that was when I just started lifting so maybe that was the reason.

[WVfitguy]

I've been training naturally for twelve years now and have made some good gains over the years (405 bench, 600 DL) but have never been able to approach that high of volume without seriously overtraining. My threshhold is no more than about 75% of your weekly volume tops.

[juanca]

man......ive heard of over kill in regards to 18, 20, 22 sets, but you are doing allmost 40 or more on some days.

im gonna be real with you, if you can honestly do that workout with intensity and good form throughout it, MAD PROPS TO YOU BROTHER!

i used to train each body part 2x a week too before.

now im on a 4day split. its good to change it up every now and then cuz u dont want your body getting used to a routine.

cheers,
JC

[Boxing11]

man......ive heard of over kill in regards to 18, 20, 22 sets, but you are doing allmost 40 or more on some days.

im gonna be real with you, if you can honestly do that workout with intensity and good form throughout it, MAD PROPS TO YOU BROTHER!

i used to train each body part 2x a week too before.

now im on a 4day split. its good to change it up every now and then cuz u dont want your body getting used to a routine.

cheers,
JC

for instance on chest I do
Incline DB 4 sets 12x10x8x6
Flat DB's 4 sets 12x10x8x6
Dips 15x15x15x15
Incline flys 4 sets 12x10x8x6

and I do that routine twice a week no bull****. but I might be overtraining because I am not seeing huge gains.

[juanca]

IMO, i dont like the reps your using.

you should do 10,10,8,8 and pyramid up in weight.
it seems to work better for me, but everyone responds differently, so try and see.

[juanca]

look dude.......post ALL the exercises that you do on each specific day......i.e., squat, leg extension/leg press, etc,etc......you got me?

ill go from there once you give me that info.

cuz when i did my each bodypart 2X a week i would concentrate on like mass chest day, stretch day, upper back and lower back day.

[juanca]

WEEK ONE

monday-
4sets of flat bench
4sets of incline bench
4sets of chest dips
4 sets of shoulder press
3sets of side laterals
3sets of uprite rows

wendesday-
4sets of pullups
5sets of deadlifts
4sets of bent over rows
3sets of bent over rear laterals
2sets of shrugs

friday-
4 sets of close grip bench press
3sets lying tri extension
3sets of reverse grip pushdowns
4sets of bb curls
3sets of incline db curls
3sets of alternating db curls

saturday-
5 sets of squat
4sets of leg extensions
4 sets of leg press
4sets of lying leg curls

WEEK TWO

monday-
4sets of incline bench
4sets of flat db flyes
2sets of chest dips
5sets of shoulder press
4sets of side laterals

wendesday-
4 sets of bb rows
4sets of pulldowns
4sets of cable rows
2sets of shrugs
3sets of bent over rear laterals

friday-
4sets of dips
3sets of close grip bench press
3sets of lying tri extension
4sets of bb curls
3sets of incline db curls
2 sets of standing cable curls

saturday-
5squats of squats
4sets of leg extension
4sets of hack squat
4sets of lying leg curls

week 3 is week 1 again

week 4 is week 2 again

abs and calves are doing 3X a week.

[delta9]

I used to train every muscle twice per week and it seems like I had better gains like that. can anyone suggest a good 4 day split where I can hit my muscles twice a week.

It seems like when I started training each muscle only once a week I didnt see great gains.

DUAL FACTOR HYPERTROPHY TRAINING (dfht) would be perfect for you.

Here's the basics for it:
http://www.bodybuilding.com/fun/core9.htm
Here's another one:
http://forum.mesomorphosis.com/showthread.php?t=682

You use the search button too for more info.

[johnsbod]

for instance on chest I do
Incline DB 4 sets 12x10x8x6
Flat DB's 4 sets 12x10x8x6
Dips 15x15x15x15
Incline flys 4 sets 12x10x8x6

and I do that routine twice a week no bull****. but I might be overtraining because I am not seeing huge gains.

Your reps are fine. You might consider skipping the pyramid and starting with your heaviest weight (after a warmup set) though. That did wonders for my gains. You can also work in a lower rep range to reduce volume if you want to keep that many sets, like 6-8 or 8-10. Ditch the flyes, the other 3 exercises are plenty. I would also recommend doing weighted dips for lower reps than 15. Here's an example of a chest workout for you:

Incline DB 3 or 4 sets, 6-8 reps
Flat DB Press 3 or 4 sets, 6-8 reps
Weighted Dips 3 or 4 sets, 6-8 reps