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  1. #1
    Registered User userYU7VZWKB3BQ's Avatar
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    Is this overtraining?

    Sorry for the long post in advance...
    A little backstory for context. I've been active my whole life. Played competitive soccer since the time I could walk, football, ice hockey, always on skates / bicycles etc. I'm now 35 and while I still play soccer, I'm spending the majority of my time in the gym. I've spent a ton of time in the gym throughout my life, but mostly just going through the motions and not actively trying to take it seriously. I'm looking for a balanced routine that will allow me to continue to gain lean mass / overall athletic look, not necessarily be the biggest guy in the gym.
    Workout below, any feedback would be great. Thanks in advance!

    Mon/Wed/Fri (all exercises around 80-85% max to allow quicker recovery. Incremental weight increases 1-2lbs every other week)
    3x5 Barbell Bench press
    3x5 Close grip bench
    3x5 incline bench
    3x5 decline bench
    3x5 shoulder press
    3x5 ez bar curl
    3x5 superset (Cable overhead tricep extension + Tricep pushdown)
    3x8 cable curl
    3x8 machine fly
    3x8 rear delt fly
    3x8 Barbell row
    3x5 pullups
    3x8 barbell shrug
    3x5 dumbbell curl
    3x5 waiter curl
    3x8 dumbbell front raise

    Tue/Sat
    1hr split of plyometrics / sprint training.

    Thur/Sun
    90min Soccer
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  2. #2
    Registered User Ghawk21's Avatar
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    Overtraining? Doubtful. Horrible workout routine, most definitely. Insane amount of pushing, virtually no pulling and you appear to have forgotten about your legs. I assume you will be one of those guys who doesn't need to train their legs because they run and play soccer and I'll just get ahead and say that's not how it works...train your legs. If you like a 3 day x full body split check out Fierce 5 novice routine, its in the stickies at the top of this forum.
    Bench: 365
    Squat: 495
    Deadlift: 535
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  3. #3
    Registered User air2fakie's Avatar
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    Overtraining, possible but unlikely. Waste of time, yes.
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  4. #4
    Weak and foolish OldFartTom's Avatar
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    Even track sprinters, professional soccer players and throwers do some squats and deadlift as part of their training.

    You say you want a balanced routine then list exercises for upper body "mirror muscles" (the ones you see standing in front of a mirror).

    Take a look at a 3 day a week "fullbody" program and see the kind of thing you should be doing. In the " stickies (fixed articles at top of this section) have a look at fierce5

    Enjoy...
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Bodyweight 73kg (20/09/2020)
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  5. #5
    Registered User paulinkansas's Avatar
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    You'd be better off just doing 2 of the exercises you listed for each body part, and add back and legs. Your routine is like 85% chest and biceps.
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by userYU7VZWKB3BQ View Post
    Mon/Wed/Fri (all exercises around 80-85% max to allow quicker recovery. Incremental weight increases 1-2lbs every other week)
    3x5 Barbell Bench press
    3x5 Close grip bench
    3x5 incline bench
    3x5 decline bench
    3x5 shoulder press
    3x5 ez bar curl
    3x5 superset (Cable overhead tricep extension + Tricep pushdown)
    3x8 cable curl
    3x8 machine fly
    3x8 rear delt fly
    3x8 Barbell row
    3x5 pullups
    3x8 barbell shrug
    3x5 dumbbell curl
    3x5 waiter curl
    3x8 dumbbell front raise
    List the weights used. I suspect you're using this many variations to make up for low absolute loads.

    You're not doing any squat or deadlift variation so I doubt you are overtraining.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  7. #7
    Registered User air2fakie's Avatar
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    Originally Posted by TolerantLactose View Post
    List the weights used. I suspect you're using this many variations to make up for low absolute loads.
    Slow and steady wins the race.

    Originally Posted by userYU7VZWKB3BQ View Post
    Incremental weight increases 1-2lbs every other week
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  8. #8
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by air2fakie View Post
    Slow and steady wins the race.
    That could be a 20-30% increase every week for all we know. =\
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  9. #9
    Registered User pondman's Avatar
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    Not likely to lead to strength, adding muscle, or becoming aesthetically appealing. You may want a workout that complements the soccer playing and preventing injuries.
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