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.

[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.

[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]

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.

[tom2019]

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

[WCC]

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.

[Kiknskreem]

You may need to switch up your workout, but I doubt you are overtrained. When a person first starts working out, for up to 12 weeks, strength gains can be attributed to increased neural efficiency, and size gains are resultant from increased cellular hydration and stored glycogen (carbohydrate). The body does not want to expend energy on hypertrophy unless it is sure it has to, so at 4 months of training your muscle fibers themselves will have grown little, if at all.


I recommend taking a few days off until your shoulder feels up to par, and then reorganize your routine. By simply switching up your bodypart order, you can give your shoulders a break, this way you dont train shoulders, and then chest the next day after theyve taken a pounding. As always, make sure diet is in check and you are getting adequate sleep.


Chest/Tris
Back/bis
Day off
Delts
Legs
Day off (or 2)

[bruno]

put triceps with wither chest or shoulders. Triceps are worked when you do chest and your shoulders, so do not work them all three days there. Put back with biceps because back exercises work biceps with most(all pulling exercises). Try this: Day 1-chest, triceps
Day 2-Back, biceps
Day 3-Shoulders, legs
Day 4-Rest
Do not listen to the person who said chest-triceps is overused. What does that mean anyway lol? Chest works triceps, so kill two muscles with one workout. Just train chest first obviously.

[best regards]

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.