Workout program critique- overtraining? need adjustments?

[dgio]

I am wanting to switch from my current routine which has been higher rep more and more for hypertrophy. My goal is to gain strength and gain muscle definition. I would like input on what you guys think of this routine. Would I be training to much? not enough? do the set/rep ranges need to be changed? (to make things simpler than saying sets and reps behind each workout it will be put like this for example: 3*4-6 which means 3 sets for 4-6 reps) also any input is much appreciated!

MONDAY- LEGS
SQUAT 4*4-6
LEG PRESS 3*6-8
LEG CURLS 3*6-8
LUNGES 3*6-8
DEADLIFT 3*8-12 (ON BOX LIGHTER WEIGHT)

TUESDAY – CHEST
FLAT BARBELL BENCH PRESS 4*4-6
INCLINE DUMBELL PRESS 3*6-8
DUMBBELL FLYS 3*6-8
CABLE FLYS 3*8-12 (high, middle, low for one set)

WEDNESDAY - BACK/MIDDLE&LOWER TRAPS
WIDE GRIP PULLUPS 4*10
STRAIGHT ARM CABLE PULLOVERS 3*6-8
CLOSE GRIP CABLE PULLDOWN 3*6-8
BENT OVER ROW 3*6-8
WIDE OVERHAND GRIP SEATED ROWS 3*6-8

THURSDAY - LEGS
SQUAT 4*4-6
LEG PRESS 3*6-8
LEG CURLS 3*6-8
LUNGES 3*6-8
DEADLIFT 3*8-12 (ON BOX LIGHTER WEIGHT)

FRIDAY – CHEST
FLAT BARBELL BENCH PRESS 4*4-6
INCLINE DUMBELL PRESS 3*6-8
DUMBBELL FLYS 3*6-8
CABLE FLYS 3*8-12 (high, middle, low for one set)

SATURDAY – SHOULDERS&UPPERTRAPS/ARMS
SEATED SHOULDER PRESS 4*4-6
ARNOLD PRESS 3*6-8
FRONT LATERAL RAISES 3*6-8
SIDE LATERAL RAISES 3*6-8
UPRIGHT ROW 3*8-12
BARBELL SHRUGS 3*6-8

SUNDAY – REST

[Bouncer]

if your natty its probably over doing it. if your on aas your fine.

[Androman]

From MY personal experience, 4x 6-8 reps or 5x5 reps HEAVY weight helped me with strength gains as long as adequate food intake was met and supplementation.

for high reps (4x18-20) with high intensity (about 45sec rest) I've noticed that I can reach a much stronger mind to muscle connection, there is much more pain to endure and it makes working out much more fun. My muscles also become more dense with high reps/high intensity.

I think if u want muscle definition, do high intensity workouts (short rest periods) and just make sure your diets dialed in to reveal and define your muscles.


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[Androman]

Also supersets and dropsets are effective and fun as well.


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[dgio]

Also supersets and dropsets are effective and fun as well.


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thanks, been doing a higher rep routine with supersets and dropsets for about 4 weeks. I've liked the results thus far just lacking the strength gains a bit it seems.

[dgio]

if your natty its probably over doing it. if your on aas your fine.

Not on aas but will be taking sarms... Still overdoing it you think?

[Bouncer]

Not on aas but will be taking sarms... Still overdoing it you think?

Yea. If your doing legs with intensity twice a week is 2 much for a natty. One body part per week. Heavy as you can go but with controlled range of motion.

[domin8]

I'm natural and I tend to lift heavy for my compound movements but during the isolated movements I just do what my body wants to do. Lifting is supposed to be a therapy so if high reps will help relieve stress, then high reps are the plan for the day, and vice versa when it comes to moving heavy weight.

[TR3N]

You need to squat 5x5 with a weight you can complete for 6 reps. each week you add 10 lbs etc
Same goes with bench, 5x5 but instead you add 5 lbs.

also you need a light day for squat and bench. do like 5x8 reps with 70% of the weight used on the heavy days

[TR3N]

Yea. If your doing legs with intensity twice a week is 2 much for a natty. One body part per week. Heavy as you can go but with controlled range of motion.

thats not right at all.

you gotta squat / bench twice a week for optimal strength gains and technique improvements. the heavy day you go with 75-85% of your 1RM for 2-5 reps, and on the light days you stay at 60-70% of 1RM for sets of 5-8 reps to improve technique.

[rado]

thats not right at all.

you gotta squat / bench twice a week for optimal strength gains and technique improvements. the heavy day you go with 75-85% of your 1RM for 2-5 reps, and on the light days you stay at 60-70% of 1RM for sets of 5-8 reps to improve technique.

That's false

No need to train twice a week for optimal strength, period.

[TR3N]

That's false

No need to train twice a week for optimal strength, period.

If you run a Westside method type of program, sure you'll be squatting once a week. But there's evidence out there that suggest

high frequency + high volume + low intensity

is better than

low frequency + low volume + high intensity

[TR3N]

but i can only speak for the natty people.

geared people respond good to anything in strength training.

[TR3N]

https://www.strongerbyscience.com/hi...-powerlifters/

https://www.reddit.com/r/powerliftin...olume_routine/

https://powerliftinguniversity.com/3...tively-better/

[rado]

Should post more often:D