Routine: Overtraining

[lordikon]

My gains have slowed to a trickle, my diet isn't great, but it can't be the only reason my gains have sucked lately. Can you guys critique my routine?

I have almost no free time in my days, so I limited my routines to 3 days. Oh, and since I'm a newb I don't know the proper name for some of these exercises......plz bare with me.

ALL of my workouts are supersets. First set is always the highest weight in which I believe I will do all my set number of reps. Second set is usually about 70-80% of the 1st, and a 3rd set would be about 60% of the 1st.

Day 1: (Tris/Chest)
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- Tricep Cable Pushouts (Rope handle over the back, pushing away from my body, until arms extended straight): 2 sets x 12
- Tricep Cable Pulldowns: 2 sets x 10
- Peck Fly (on machine, arms extended to sides): 2 sets x 8
- Peck Fly (FW's): 2 sets x 8
- Chest incline press (Every odd # week): 2 sets x 8
- Chest decline press (Every even # week): 2 sets x 8
- Shoulder Press (FW's): 2 sets x 8
- Shoulder Press (Machine): 2 sets x 8
- Side lifts (arms bent to about 75 degrees, keeping arms at the angle, lift weights outward and up above head......hard to describe): 2 sets x 10
- Front raises (arms at sides, lift straight in front of me until perpendicular with my body): 2 sets x 10

Day 2: OFF

Day 3: (Legs, Abs)
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- Seated Leg Curl: 2 sets x 12
- Leg extensions: 2 sets x 8
- Squats: 2 sets x 8
- Leg Press: 2 sets x 8
- Walking lunges (with hvy weights in hands): 2 sets x 15 yds
- Seated calf (every odd # week, seated, pushing weight outward): 2 sets x 12
- Standing calf raises (every even # week): 2 sets x 12
- Ab crunchs (with machine, seated, handles above head): 2 sets x 12
- Side raises (weight in one hand, lower it to side towards foot, and then back up): 2 sets x 10

Day 4: OFF

Day 5: (Biceps, Back, Abs)
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- Biceps curl (Every odd # week): 2 sets x 8
- Standing Biceps curl: (Every even # week): 2 sets x 8
- Rear delts (FWs): 2 sets x 8
- Rear delts (Every odd # week, machine): 2 sets x 10
- Rear delts (Every even # week, ropes): 2 sets x 8
- Dumbell shrugs: 2 sets x 12
- Upright rows (FW's, DB's): 2 sets x 8
- Lower back extensions (machine): 2 sets x 12
- Back Raises: 2 sets x 10
- High Rows: 2 sets x 8
- Seated Rows: 2 sets x 8
- Ab bench (sitting on a bench, legs extended out): 2 sets until exhaustion on each set.
- Abs w/Pilates ball: 2 sets until exhaustion on each set.

Day 6: OFF
NO DAY 7, rotate back to day 1.

I know I have many diff. workouts, that is why I lowered from 3 sets to 2 in most cases. But I still don't know if I'm overtraining or not. Taking a few weeks off got me nothing in terms of strength once I returned.

And if anyone wants to tell me the actual names for some of these exercises I'd be grateful, it would make it much easier to ask questions on here in the future about particular exercises. Thx guys.

[BBAddict]

IMO, this wouldn't seem like overtraining. I do more sets/body part, but I also split my workout into 5days. I have done times where I do superset workouts to fit it into 3days and I have still done the same amount of sets and I haven't felt like I was overtraining, ASSUMING I ATE RIGHT AND SLEPT RIGHT. Particularly, on workout days, it is important to get enough energy from food and sleep for your body to grow. Obviously, your body doesn't grow in the gym-it grows in the kitchen and the bedroom.

I'd say stick with it, eat a cleaner diet-make sure you're getting enough calories (with the right %carbs, protein and fat) and sleep adequately and your gains should be alright.

[shortz]

How long are you in the gym for? With that amount of volume, you need to either cut back or def make sure you're not training each muscle more than every 7 days.

Also, those "side lifts" are laterals with terrible form. Learn to do them right. First, going above the head gets the traps involved and is rough on the rotator cuffs. Second, having arms bent like that causes a position in which the weight is not as heavy. It's sort of like cheating. Bend the arm about 5 degrees and raise straight up at the side and stop when the weight is parallel with the shoulders.

[lordikon]

Originally posted by shortz
How long are you in the gym for? With that amount of volume, you need to either cut back or def make sure you're not training each muscle more than every 7 days.

Also, those "side lifts" are laterals with terrible form. Learn to do them right. First, going above the head gets the traps involved and is rough on the rotator cuffs. Second, having arms bent like that causes a position in which the weight is not as heavy. It's sort of like cheating. Bend the arm about 5 degrees and raise straight up at the side and stop when the weight is parallel with the shoulders.

I used to do the side lifts differently, but my left shoulder pops when I do them like that. Not sure why, never had it checked. It doesn't cause much pain, but I know popping isn't a good thing, so I stay away from it.

I'm usually in the gym for about 45 minutes. But I usually train each muscle every 5-6 days. I've heard many people have results training each muscle twice a week.

What are some of your guys' thoughts on frequency in which muscles should be exercised per week? Once, twice....?

[Stout1]

It may be your diet. Diet is 90% of this game. Your diet sucks like you said, and then your lifts will suck. PLAIN AND SIMPLE.

[lordikon]

Well, I'm only 190 at 6'0", could my diet really stop me in my tracks? I figured a semi-bad diet would just slow me down.

I wish I had time to eat right. Working in retail during the holidays sucks balls. I usually wake up with 30 minutes to shower, dress, and eat. That leaves a good 10 minutes to make a meal. I could get up early, but then I don't get enough sleep. I am trying my best to get 3 protein shakes in each day, and vitamins.

[meat12]

I'd say look into MRP's or something

[lordikon]

Originally posted by meat12
I'd say look into MRP's or something

mrp's?

[BBAddict]

meal replacement powders

You should be able to get a much better nutritional profile from an MRP than just a protein shake. There are several that include complex carbs and good fats-important for gaining lean mass. Check MHP Up Your Mass, ProLab Lean Mass Matrix and VPX Micellean Bioactive Superfood.

[meat12]

Yeah they're good for when your too busy at work, I just keep a container in my desk. Just add water and your good

[SloppyJo]

ohh and training a muscle group twice a week is definately going to be overtraining, and it takes at least a week for them to recover, your muscles grow when you rest/sleep/eat... not when your going to pound them again with weights 3 days later

[Mr incredible]

I don't think you are over training and I like your workout approach in general. I would change the order so that your doing your compound excercises first though instead of doing what you appear to be which is pre -exhausting all the time.

Sorry if I missed anything

[BENCH355ANIMAL]

First--I HAVE to say that diet is key in this game, and should be followed like religion. MRP's are a Godsend. I use N-Large, which taste great and mixes well with water.

As far as overtraining.......you're not (in my opinion)

I too split my workouts into 3 days a week. This allows me to hit the major muscle groups, and leave the other 4 days for eating and sleeping.

Try this, and a better diet to see if you get any changes.

Sets Reps
Monday


Chest:

Flat DB Flyes 4 12-15
Slight Incline DB Press 5 6-8
Flat Bench Heavy Press 5 6-8
Incline DB Flyes 5 Max/Squeeze

Back:

Pulldowns to front 5 6-8
Single Arm DB Heavy Rows 4 6-8
Pulldowns behind the neck 4 10-12 Stretch
Cable Rows 5 6-8 Squeeze

Delts/ Traps:

Bent Over Flyes 4 10-12
Upright Rows 4 6-8
Heavy Barbell Shrugs 5 6-8

Wednesday

Calves:

Standing Calf Raises 3 12-15
Leg Press/ Seated Calf Raises 3 12-15

Abs Superset:

Hanging Knee Raises 2 Max
Bench Crunches 2 Max
Standing Bar Twists 1 3-5 Minutes

Quads:

Extensions 5 12-15
Squat- Free or Machine 5 15-10
Leg Press or Hack Squat 5 15-10
Lunges 3 Max

Hamstrings:

Stiff Legged Deadlifts 4 8-10
Leg Curls 5 10-12
Stretch

Friday

Triceps:

Overhead French Presses 4 8-10
Pushdowns 5 8-10
Skull Crushers 4 6-8


Biceps:

Preacher Curls Machine or Bar 5 6-8
Seated Alternating DB Curls 4 8-10
Single Arm DB Preacher 4 10-12
Reversed Forearm Curls 3 BURNER

Shoulders

Lateral Raises 4 10-12
Shoulder Press 3 6-8
Front Raises 4 8-10
DB Shrugs HEAVY AS POSSIBLE 2 Max

[lordikon]

Originally posted by SloppyJo
ohh and training a muscle group twice a week is definately going to be overtraining, and it takes at least a week for them to recover, your muscles grow when you rest/sleep/eat... not when your going to pound them again with weights 3 days later

I only train each muscle group once every 6 days as far as I know.

Originally posted by Mr incredible
I don't think you are over training and I like your workout approach in general. I would change the order so that your doing your compound excercises first though instead of doing what you appear to be which is pre -exhausting all the time.

Sorry if I missed anything

I should've elaborated more. The days in which I do the workouts are correct, but I don't always do each workout in the same order each day. I mearly listed which workouts I do, not the order in which I do them.



Thank you for all the info guys. I'm fairly convinced my diet is my problem. I need to find the time and money to make it better. I am already taking weight gainer, which I believe is the same as an MRP.

The amount of information superiormuscle has is awesome. Just thought I'd mention that.

[Stonecold54]

How do any of you know if he is overtraining. I am not trying to be a bitch here but lordikon, do you keep track of everything that could possibly be related in your life that will change your stress levels. Something as simple as the change of seasons could be the straw that breaks the camels back so to speak. I don't like it when people assume whether someone is overtraining or not. If you do not train him personally and for at least 6 months you have no idea his exercise tolerances nor his endocriology. Lordikon if you really want to know if you are overtrained does it make sense to tinker around starting at the high end or low end. Wouldn't it make more sense to start from zero sets (where there is obviously no growth) and work your way up. If people really want to know their tolerances then you need to be scientific about it. You don't just pour two random amounts of chemicals together and see how they react. You start with just one and then add small amounts to see what the reaction is going to be otherwise it will eventually blow up in your face.

[BBAddict]

I was wondering why it took so long for stonecold to post! He definitely has his opinions (backed by some decent science, I will admit) on overtraining. My comments are based on my own experience and playing around with the number of sets and frequency of working out any given body part--and eating and sleeping a ton.

[lordikon]

Originally posted by stonecold54
How do any of you know if he is overtraining. I am not trying to be a bitch here but lordikon, do you keep track of everything that could possibly be related in your life that will change your stress levels. Something as simple as the change of seasons could be the straw that breaks the camels back so to speak. I don't like it when people assume whether someone is overtraining or not. If you do not train him personally and for at least 6 months you have no idea his exercise tolerances nor his endocriology. Lordikon if you really want to know if you are overtrained does it make sense to tinker around starting at the high end or low end. Wouldn't it make more sense to start from zero sets (where there is obviously no growth) and work your way up. If people really want to know their tolerances then you need to be scientific about it. You don't just pour two random amounts of chemicals together and see how they react. You start with just one and then add small amounts to see what the reaction is going to be otherwise it will eventually blow up in your face.

Every weight I've ever lifted has been written down. Of course I've only been lifting for 10 months.

I keep track of weight, sets, reps, and the order in which I do each workout. After I finish an exercise I set a goal for the next week, and move on to the next workout.

My routines worked fine for the first 5 months, the last 5 have been very slow. Of course I expected it to slow down, just not so fast. I gained 1.5 inches on my biceps in 3 months. And have only gained another .5 inches over the last 7 months. I know I'm a natty, and don't have the genetics, but that's a lot slower than I expected. I know my diet is off, but for all I know I could be doing everything else right. I'm in no hurry to get big, I know this will take years since I'm doing it naturally. I just want to get the most out of my time.

[Stonecold54]

Originally posted by lordikon
Every weight I've ever lifted has been written down. Of course I've only been lifting for 10 months.

I keep track of weight, sets, reps, and the order in which I do each workout. After I finish an exercise I set a goal for the next week, and move on to the next workout.

My routines worked fine for the first 5 months, the last 5 have been very slow. Of course I expected it to slow down, just not so fast. I gained 1.5 inches on my biceps in 3 months. And have only gained another .5 inches over the last 7 months. I know I'm a natty, and don't have the genetics, but that's a lot slower than I expected. I know my diet is off, but for all I know I could be doing everything else right. I'm in no hurry to get big, I know this will take years since I'm doing it naturally. I just want to get the most out of my time.

aaaahhhaaaa...a novice trainer can do any type of program for usually 4-6 months and make spectacular gains. The body is in such a state of UNDER training that it takes AWHILE (even if you massively over train) for it to reach a catabolic state. If you notice 6 months is normally when newbies start asking questions on what is wrong and why have their gains started slowing. #1 that will happen with all progression as we never progress as fast as when we first start and #2 if your program initiates you to overtraining your gains will severly slow down or stop. and then usually that is where people "change" up there routine which usually consists of mixing up sets, reps, exercises and such but never really exploring the relationship of the priniciples of exercise science (intensity, volume, frequency, SAID, progressive overload, individualism).

also my point in my previous post is that life stress can also have a profound affect on training. Stress from life gives the same catabolic affect that lifting a heavy weight will. The bodies reaction to stressors is universal from almost getting hit by a car to squatting 500 pounds. That is why more than just your lifting should be kept track of. Stress of relationships, work and life in general should be tracked because they can have a profound affect as well. Good luck to you lordikon-make sure you are your own best trainer bro.

[lordikon]

thanx for the advice stonecold. Being a novice I figured that my routine would do this, so I'm not really bothered much by it. I will now proceed to improve my diet and will try and have as little stress as possible (I don't have much anyway).

[bowbow]

It sounds like you've gained a decent amount of weight since you started and you say your actually have been eating less so it just seems like you need to focus on getting in some more calories. But I think you've figured that already. good luck.

[lordikon]

Yeah, I went from 150 to 192 in 6 months. I've decided to start keeping track of calories, I have a feeling that's my problem. And when I write it down, it will motivate me to eat more if I see I haven't reached the daily goal.

[bowbow]

Thats impressive bro.