Full body workout - Am I doing too much???

[Willjam3]

I am actually 21. Hi there, I have been training for 1 year and a half, I like to think I am intermediate. At the moment I have a self made routine to build mass incorporating bodyweight and dumbbell movements. I am worried though because even though I am slightly gainibg weight on a lean bulk, it does look like I am doing too much. I am 5ft 9, 169Ib and 18% bw.


I am doing and A B A full body 3 day split

A

5 x 5 pullups 3min
4 x 8-12 db OHP 15kg 2min 12, 10, 11, 8😣
4 x 8-12 bw rows 1.45 12, 12, 10, 9
4 x 10 weighted push 1.40 10kg 12, 11, 8, 5 😥
3 x 8-12 7kg curl incline 1.30 12, 8, 5
3 x 10 diamond pushup 1.15 10, 9
1 x 15 bench dip 7
2x20 situps super set 20, 13
3x12 squats bag 11, 10, 7

B


5 x 6-8 weighted dips 8kg 2.30min 8, 8, 7, 6, 6 😣
5 x 6-8 unweighted chin 3min 7, 7, 6, 6, 5😥
4 x 12 double lat raises 5kg 1.15 12, 12, 12, 9 😥
3 x 10-15 decline pushups 1.30 12, 11,
6 😣
3 x 10-12 seated alt hammer curls 1min 7kg 12, 11, 10
3 x 60sec 25kg 1min break farmers walks 60, 20, 45b
3x 20 kettle bell into calfs 19, 12, 9 calf fail 20



Am I doing too much and if so how can I optimise this?

[air2fakie]

You'd have to answer that for yourself since it's more about what you've done before and how you have been and are able to progress now.

Your lifts don't look intermediate but it's an arbitrary classification anyway. Also, the time limits which I'm assuming are rest periods are kinda silly.

[Willjam3]

You'd have to answer that for yourself since it's more about what you've done before and how you have been and are able to progress now.

Your lifts don't look intermediate but it's an arbitrary classification anyway. Also, the time limits which I'm assuming are rest periods are kinda silly.

All in All then the volume doesn't look too crazy?

[health4life24]

All in All then the volume doesn't look too crazy?

It doesn't matter what we think. The amount of volume you use should be the amount that you need to produce the results you are looking for and what you enjoy.

There is no set amount of volume that is considered "too much" it is going to vary from person to person.

Some people do well on higher volume whereas others do well on less volume. This is something you have to figure out by actually trying things out with your workouts and evaluating your results.

[Willjam3]

It doesn't matter what we think. The amount of volume you use should be the amount that you need to produce the results you are looking for and what you enjoy.

There is no set amount of volume that is considered "too much" it is going to vary from person to person.

Some people do well on higher volume whereas others do well on less volume. This is something you have to figure out by actually trying things out with your workouts and evaluating your results.

I guess I am just worried about overtraining and muscle atrophy. I eat a lot eat a lot of protein, lift hard but feel like my muscles are shrinking.

[air2fakie]

All in All then the volume doesn't look too crazy?

Not with that level of intensity, without knowing more about you.

I guess I am just worried about overtraining and muscle atrophy. I eat a lot eat a lot of protein, lift hard but feel like my muscles are shrinking.

You should give this type of info at the start as it would've been useful, but like I said, you can answer for yourself based on your progress.

Don't think you understand what overtraining and atrophy are.

[health4life24]

I guess I am just worried about overtraining and muscle atrophy. I eat a lot eat a lot of protein, lift hard but feel like my muscles are shrinking.

Forget whatever you've heard about overtraining. It's a common thing beginner's worry about when they really don't need to be. Just because you are doing a certain amount of volume or sets doesn't mean you are overtraining. The term overtraining syndrome refers to a medical condition in which you have pushed your body so far beyond its ability to recover that you are experiencing severe symptoms such as extreme fatigue, illness, injury, etc. that are prolonged, and it is generally unlikely that your average gym goer will ever get close to true overtraining syndrome.

You are not going to just one day wake up and be overtrained. Likely you would start experiencing symptoms long beforehand signaling to you that your body is not recovering. Maybe your workouts are starting to get harder to complete, you're struggling to lift as much, you have more aches and pains, etc. And I don't mean just feeling sore one day, I mean you are consistently experiencing these types of symptoms for days and weeks, not just an isolated occurrence.

The best indicator as to whether you are doing too much is by listening to your body and evaluating your results.

If you are getting the results you are looking for and you are able to recover, then you're obviously able to handle the amount of volume.

Simply eating a lot of protein doesn't mean much in terms of building muscle and size. You also need to eat in a caloric surplus. Make sure you're eating enough, sleeping well, etc.

[TAWS6]

Not with that level of intensity, without knowing more about you.



You should give this type of info at the start as it would've been useful, but like I said, you can answer for yourself based on your progress.

Don't think you understand what overtraining and atrophy are.

Yup more info is needed. If someone is using 15kg for OHP after over a year of training something is very wrong.

[Willjam3]

Yup more info is needed. If someone is using 15kg for OHP after over a year of training something is very wrong.

I understand it looks strange thats 15kg per arm dumbbell OHP stop interval. I admit I have had to make due with the weights I have at home with constant closures of gyms. My regular program I do 50kg barbell OHP with a 1rm of 60kg.

[TAWS6]

I understand it looks strange thats 15kg per arm dumbbell OHP stop interval. I admit I have had to make due with the weights I have at home with constant closures of gyms. My regular program I do 50kg barbell OHP with a 1rm of 60kg.

Ok that’s more helpful. Once things get back to normal I’d just jump on an expert designed routine that increases volume once you can’t add weight to the bar weekly. You’ll be able to do a ton of volume if intensity is low like it is on your current program. However as a natural you need to add weight to the bar overtime to grow, as you probably already know.

[Willjam3]

Ok that’s more helpful. Once things get back to normal I’d just jump on an expert designed routine that increases volume once you can’t add weight to the bar weekly. You’ll be able to do a ton of volume if intensity is low like it is on your current program. However as a natural you need to add weight to the bar overtime to grow, as you probably already know.

I do wonder, do you think if intensity is increased such as heavier weighted push ups pull ups, curls etc, this workout could pack on some good mass?

[TAWS6]

I do wonder, do you think if intensity is increased such as heavier weighted push ups pull ups, curls etc, this workout could pack on some good mass?

You could make some progress but eventually you'll be limited by equipment. If a home gym is an option id look into it. Basic rack, adj bench setup with a barbell and lots of plates.

[TolerantLactose]

Switch to unilateral variations for your lower body lifts. You may still wind up weaker by the end of the shutdown but less so.