I think i'm overtraining...

[frenchy19]

Ok, so i've been working out for 3-4 months now and my gains have stopped and i can't help feel im even getting smaller. This is my routine which i know for a fact sucks and i thought you could help me change......

1st day: Shoulders/Biceps
2nd day: Chest/Triceps
3rd day: Legs/Back
4th day: Rest or cardio

And repeat....

I don't feel particurlarly fatigued but my shoulders ache a bit of the time. I know you should only work a body part once a week but it just doesn't seem enough and i feel im wasting my time having rest days when i could be working out......

[Jim01]

even though i dont do it, alot of people workout each muscle group 2x a week

maybe you should try it for a month or so to help get you over this period of no gains

[t_rizzle07]

If you feel like you are overtraining then take a week off of training. You should probably take a week off after every 6-8 weeks or have a recovery week where you train lighter than usual to allow your body to catch up to your training. Regardless of if you get 2,3, or even 4 days of rest a week you still need to have a light week/rest week to let your body catch up. Take a week off or more especially if you have been working out for 3-4 months without taking a week or more off to recover.

[coloBB]

a sure fire way to tell if you are overtraining:
1. You resting heart rate is higher than normal.
2. Always being tired.
3. Irritable.
4. Having trouble falling asleep.
5. Losing strength.

[WCC]

try this:

day 1: chest/biceps
day 2: middle back (lats)/triceps
day 3: shoulders/upper back (traps)/lower back

the chest/triceps split is overused.
and back shouldn't be done only once a week. split it up into 2 routines; lats and traps/lower back.

it doesn't look like you're overtraining.

[t_rizzle07]

Originally Posted by WCC

try this:

day 1: chest/biceps
day 2: middle back (lats)/triceps
day 3: shoulders/upper back (traps)/lower back

the chest/triceps split is overused.
and back shouldn't be done only once a week. split it up into 2 routines; lats and traps/lower back.

it doesn't look like you're overtraining.

Umm...where are the legs? lol. If he were to use that split then it would be a gimmick why he isnt gaining -- SQUATS. If you aren't gaining try making sure u are using as many compound lifts as you can. Also eat like a mother ****er.

[WCC]

Originally Posted by t_rizzle07

Umm...where are the legs? lol. If he were to use that split then it would be a gimmick why he isnt gaining -- SQUATS. If you aren't gaining try making sure u are using as many compound lifts as you can. Also eat like a mother ****er.

****, sorry. i forgot to put them in. i'm tired; it's 10:30 over here.
i meant to put:
day 1: chest/biceps
day 2: neck/legs/abs
day 3: middle back (lats)/triceps
day 4: neck/abs
day 5: shoulders/upper back (traps)/lower back/legs
day 6: neck/abs

this is my split.

[tom2019]

how long are you training for ?? Maybe you need to shorten your sessions try only 45 mins each session ??

[best regards]

Originally Posted by WCC

try this:

day 1: chest/biceps
day 2: middle back (lats)/triceps
day 3: shoulders/upper back (traps)/lower back

the chest/triceps split is overused.
and back shouldn't be done only once a week. split it up into 2 routines; lats and traps/lower back.

it doesn't look like you're overtraining.

whatever you do, dont listen to this guy. with this theres no legs and no rest days and to the starter, yes that routine does suck. follow the 5x5 and dont try to make your own routine until you really, really, know what you're doing.

[frenchy19]

I've had a couple periods of a week or two weeks off in the 3-4 months ive been working out and it's not really the fact that i feel like im overtraining, more the lack of gains which is making me think that.