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  1. #1
    Registered User Polarisx's Avatar
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    Question I need some advice!

    Hello there! I am wondering if my work-out program is too harsh on my body without realising it and I need some advice.

    I am 18 years old girl and currently hit the gym for 5 times a week. 4 days I do weights and one day cardio, which is usually boxing and some HIIT.

    My stats are:
    Height 161 cm
    Weight 50.3 kgs
    Goals: Currently, I just want to maintain and just be active, because I enjoy it!

    This is my current work-out plan. I do two times the Day 1 work-out and two times the Day 2 one. I am doing high reps.

    Day 1

    Upper Body (Back, Shoulders) :
    1. Shoulder Press 3x20 - Dumbbells 3 kgs
    2. Laternal Raise 3x20 Dumbbells 3kgs
    3. Barbell Rows 3x20 20 kgs
    4. Back hyperextensions 3x20 10 kg plate

    Lower Body:
    1. Leg Press 3x20 - 30 kgs
    2. Landmine thruster 3x15 20 kg
    3. Hip abduction 4x25 59kgs
    4. Hamstring curl 3x20 18kgs
    5. Single leg Romanian deadlift 3x20 Dumbbells 5kgs


    Day 2

    Upper Body (Chest, Bicep, Triceps) :
    1. Chest Cable Cross-over 3x20 5kgs
    2. Dips 3×5 + Chin ups 3x5 Bodyweight
    3. Bicep curls 3x15 Dubbells 3 kgs
    4. Tricep Pull Down 3x20 7,5 kgs

    Lower Body:
    1. Deadlift 4x25 15 kgs
    2. Squat 3x20 15kgs 20 kgs
    3. Kettlebell Swing 3x20 12 kgs
    4. Hip Thrust 3x20 20 kgs
    5. Glute kicks 3x15 5kgs

    Am I over training?
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  2. #2
    Registered User MonsieurWhite's Avatar
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    Originally Posted by Polarisx View Post

    Am I over training?
    Probably not. You can count the number of lifts per day on two hands, and the isolation as you move further into your workout looks good. You're the only one who can decide if it's too much. I work out seven days a week, three hour gym sessions, and I'm not pushing myself hard enough to over-train.

    You're already tougher than me, doing squats and deadlifts in one day lol
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Polarisx View Post
    Hello there! I am wondering if my work-out program is too harsh on my body without realising it and I need some advice.

    I am 18 years old girl and currently hit the gym for 5 times a week. 4 days I do weights and one day cardio, which is usually boxing and some HIIT.

    My stats are:
    Height 161 cm
    Weight 50.3 kgs
    Goals: Currently, I just want to maintain and just be active, because I enjoy it!

    This is my current work-out plan. I do two times the Day 1 work-out and two times the Day 2 one. I am doing high reps.

    Day 1

    Upper Body (Back, Shoulders) :
    1. Shoulder Press 3x20 - Dumbbells 3 kgs
    2. Laternal Raise 3x20 Dumbbells 3kgs
    3. Barbell Rows 3x20 20 kgs
    4. Back hyperextensions 3x20 10 kg plate

    Lower Body:
    1. Leg Press 3x20 - 30 kgs
    2. Landmine thruster 3x15 20 kg
    3. Hip abduction 4x25 59kgs
    4. Hamstring curl 3x20 18kgs
    5. Single leg Romanian deadlift 3x20 Dumbbells 5kgs


    Day 2

    Upper Body (Chest, Bicep, Triceps) :
    1. Chest Cable Cross-over 3x20 5kgs
    2. Dips 3×5 + Chin ups 3x5 Bodyweight
    3. Bicep curls 3x15 Dubbells 3 kgs
    4. Tricep Pull Down 3x20 7,5 kgs

    Lower Body:
    1. Deadlift 4x25 15 kgs
    2. Squat 3x20 15kgs 20 kgs
    3. Kettlebell Swing 3x20 12 kgs
    4. Hip Thrust 3x20 20 kgs
    5. Glute kicks 3x15 5kgs

    Am I over training?
    15 to 20-25 reps is too much. You might start to have joint and tendon issues or "overuse injuries." 6-12 reps is the usual setup.
    Currently running Calgary programming again: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1618375061&viewfull=1#post1618375061
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  4. #4
    Registered User Polarisx's Avatar
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    Talking

    Originally Posted by MonsieurWhite View Post
    Probably not. You can count the number of lifts per day on two hands, and the isolation as you move further into your workout looks good. You're the only one who can decide if it's too much. I work out seven days a week, three hour gym sessions, and I'm not pushing myself hard enough to over-train.

    You're already tougher than me, doing squats and deadlifts in one day lol
    Thank you a lot for the input! I just really enjoy compounds lmao.
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  5. #5
    Registered User Polarisx's Avatar
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    Talking

    Originally Posted by ECGordyn View Post
    15 to 20-25 reps is too much. You might start to have joint and tendon issues or "overuse injuries." 6-12 reps is the usual setup.
    I know it is higher than recommended, but this is how much it takes me to feel the movement without having to lift more weight, which I am avoiding, because it becomes too heavy. However, I will try to shift to lower rep range for a while. Thanks!
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  6. #6
    Registered User TheShadowMan's Avatar
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    What's your training goal? What are you trying to develop most?
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  7. #7
    Registered User Polarisx's Avatar
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    Originally Posted by TheShadowMan View Post
    What's your training goal? What are you trying to develop most?
    My goal is generaly maintenance, but I like to put more emphasis on my lower body as I enjoy training it more, especially hamstrings and glutes.
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  8. #8
    Registered User Ghawk21's Avatar
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    Originally Posted by Polarisx View Post
    I know it is higher than recommended, but this is how much it takes me to feel the movement without having to lift more weight, which I am avoiding, because it becomes too heavy. However, I will try to shift to lower rep range for a while. Thanks!
    Why are you avoiding lifting heavier weights? That's how you're going to progress.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  9. #9
    Registered User paulinkansas's Avatar
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    Originally Posted by Polarisx View Post
    I enjoy training it more, especially hamstrings and glutes.
    This thread is useless without some pics. Can you post some?
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  10. #10
    Wha? AlexSays's Avatar
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    Avoiding the weights getting heavier is exactly how to make absolutely no progress

    You need to progress to um... progress

    EDIT: congrats your thread is the home of my 1000th post lol
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  11. #11
    Registered User Polarisx's Avatar
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    Originally Posted by AlexSays View Post
    Avoiding the weights getting heavier is exactly how to make absolutely no progress

    You need to progress to um... progress

    EDIT: congrats your thread is the home of my 1000th post lol
    Yay about the post! I know, but I basically training for fun and not to grow my muscles. This is why I don't lift heavier.
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  12. #12
    Registered User Polarisx's Avatar
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    Originally Posted by Ghawk21 View Post
    Why are you avoiding lifting heavier weights? That's how you're going to progress.
    I don't want to grow my muscles more. This is why I avoid lifting heavier.
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  13. #13
    Registered User Ghawk21's Avatar
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    Originally Posted by Polarisx View Post
    I don't want to grow my muscles more. This is why I avoid lifting heavier.
    Ah, that's a new one. Well in that case you're fine.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  14. #14
    Registered User WolfRose7's Avatar
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    apart from being weird and pointless with the high rep and too light stuff..

    this is one of the better routines posted here lately... lol
    5 day full body crew

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  15. #15
    Registered User Polarisx's Avatar
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    Originally Posted by WolfRose7 View Post
    apart from being weird and pointless with the high rep and too light stuff..

    this is one of the better routines posted here lately... lol
    At least I get points for design
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  16. #16
    Registered User TheShadowMan's Avatar
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    High reps have their place, if you're looking to develop in such a way that promotes being able to perform a task greater amounts of time(stamina/endurance). You might lose a bit of size in your muscles, end up a lil more slim/cut. Personally i'd scrap the maintenance idea and pick one end of the spectrum that you seek to become, and focus on that. Otherwise it's like why train at all if you don't wanna change at all? There's no real point without a training goal.
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  17. #17
    Registered User Polarisx's Avatar
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    Originally Posted by TheShadowMan View Post
    High reps have their place, if you're looking to develop in such a way that promotes being able to perform a task greater amounts of time(stamina/endurance). You might lose a bit of size in your muscles, end up a lil more slim/cut. Personally i'd scrap the maintenance idea and pick one end of the spectrum that you seek to become, and focus on that. Otherwise it's like why train at all if you don't wanna change at all? There's no real point without a training goal.
    Good point. I might mix heavy lifting with low reps with high reps to develop more strength and endurance.
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  18. #18
    Registered User air2fakie's Avatar
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    Originally Posted by Polarisx View Post
    I might mix heavy lifting with low reps with high reps to develop more strength and endurance.
    6-12 reps isn’t necessarily “heavy lifting with low reps”, but it’s all relative.

    Originally Posted by Polarisx View Post
    2. Dips 3×5 + Chin ups 3x5 Bodyweight
    This is impressive.
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  19. #19
    Registered User Polarisx's Avatar
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    Originally Posted by air2fakie View Post
    6-12 reps isn’t necessarily “heavy lifting with low reps”, but it’s all relative.



    This is impressive.
    I consider taking two days for pure strength like compounds of 3-4 sets with 3-5 reps and two days with my normal high rep low weight style.

    Thanks!
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