Over training?

[Gym_Freak]

Hey, i just need some quick suggestions, because i think im probably over training, but my problem is that i have to be in the gym pretty much every day, i love going, and if i take to many days off a week i lose interest and slack off for like a month, and i dont want to, right now my routine is:

Monday- Chest and Abs

Tuesday- Biceps

Wednesday- Legs and Abs

Thursday- Inner chest and Triceps

Friday- Biceps and Abs

Saturday- Back and Shoulders

Sunday is my rest day

So in you guys opinion, do you think im over training? any suggestions on what to do to keep me going to the gym about 6 days a week? im trying to tone up for the summer right now..

 

[dennis]

Hey, i just need some quick suggestions, because i think im probably over training, but my problem is that i have to be in the gym pretty much every day, i love going, and if i take to many days off a week i lose interest and slack off for like a month, and i dont want to, right now my routine is:

Monday- Chest and Abs

Tuesday- Biceps

Wednesday- Legs and Abs

Thursday- Inner chest and Triceps

Friday- Biceps and Abs

Saturday- Back and Shoulders

Sunday is my rest day

So in you guys opinion, do you think im over training? any suggestions on what to do to keep me going to the gym about 6 days a week? im trying to tone up for the summer right now..

Are you making progress ????If not that means you are doing something wrong..routine and diet is the two areas I would look at first.Most of us that love to go to the gym every day take days off during the week to make us crave our actual gym time even more.I would switch to a 4 day per week weight routine and go to gym if you must the other 2 days for cardio/stretching/sauna..looking at girls etc...

 

[role model]

Yes, I think you probably are, but need more info to be sure.

1) How long is your workout every day?
2) Do you do cardio, if so how long how often?
3) Reps your doing, and are you going to failure or beyond? (Weider Principals)



TOM PRINCE did a 6 day per week workout mainly because his endurance sucked ass, but then found out it was kidney failure killing his endurance. I did it when I was working full time and had to take evening classes and only had about 45min a day to workout. I actually really liked the 6day/wk workout and still incorporate it from time to time.

TOM PRINCE TRAINING SPLIT:
Sunday: Quads

Monday: Back

Tuesday: Chest, calves

Wednesday: Biceps, abdominals

Thursday: Shoulders

Friday: Triceps, Hams

Saturday: Rest


Sample for a one day workout:

SHOULDER ROUTINE

EXERCISE SETS REPS

Machine or dumbbell side laterals 3 10-12
Smith machine front presses 3 10-12
Machine rear laterals 3 10-12
Dumbbell front raises 3 10-12
Machine or dumbbell shrugs 3 10-12

* Each exercise is preceded by one to three warm-up sets.


BICEPS ROUTINE

EXERCISE SETS REPS

Standing cambered-bar curls 3 10-12
Machine preacher curls 3 10-12
Seated alternate dumbbell curls 3 10-12
Thumbs-up rope curls 3 10-12
or hammer curls

* Each exercise is preceded by one to three warm-up sets.


CHEST:

Exercise:
Incline Barbell Press, Sets: 3 Reps: 8, 8, 3-7
Flat-Bench Dumbbell Press, Sets: 3 Reps: 6-10
Weighted Dip, Sets: 3, Reps: 6-10
Cable Crossover, Sets: 3, Reps: 8-12
Machine Presses, Sets: 3, Reps: 8-10

* Each exercise is preceded by one to three warm-up sets.

 

[Gym_Freak]

Each day i tend to do 3 to 4 exercises for each muscle, 3 sets of 6-10 not quite to failure, im in the gym for lifting for about 1-1 1/2 hours depending on which day and distractions in the gym from people talking. I also do cardio at night, about 4 days a week, I lift around noon or oneish, and i do cardio around 8 for about 45 minutes at a heart rate of 130-140, so not really endurance status, just working up a sweat to burn some fat.

 

[Gym_Freak]

Also as far as nutrition goes, i posted a bulletin in the nutrition section about what im eating to get some opinions on it, just haven't got any feedback from it yet, so i don't know if its bad or not.

 

[role model]

Each day i tend to do 3 to 4 exercises for each muscle, 3 sets of 6-10 not quite to failure, im in the gym for lifting for about 1-1 1/2 hours depending on which day and distractions in the gym from people talking. I also do cardio at night, about 4 days a week, I lift around noon or oneish, and i do cardio around 8 for about 45 minutes at a heart rate of 130-140, so not really endurance status, just working up a sweat to burn some fat.

Something is not adding up unless your going to the gym to talk to your friends, you said:
"I do 3 to 4 exercises for each muscle, 3 sets of 6-10 not quite to failure, I'm in the gym for lifting for about 1-1 1/2 hours."

Thats about 30-40 min worth of real lifting, and you do cardio 4X a week.
No your not over training.

 

[role model]

Also as far as nutrition goes, i posted a bulletin in the nutrition section about what im eating to get some opinions on it, just haven't got any feedback from it yet, so i don't know if its bad or not.

I looked at your other post and everything looks ok except for the guy that said for you to eat your protein before you go to the gym and concentrate on mainly carbs afterward.

Tell him he's full of shit and this could be one reason why you carrying around 14%bf.
Cut back on your carbs some and your 200gms of protein is ok unless you really not getting that much.
80% of the people here don't eat the amount they say unless there actually weighing out there food.

 

[Gym_Freak]

Thanks, that is the first time i have ever not been ripped apart for the diet, i thought carbs after and no protein seemed a little fishy too, i usually only take my protein afterwards, and a few carbs, i just started listening to him a couple days ago..as far as lifting goes, im probably taking to long of breaks in between my sets, I had an intense chest workout routine going that took forever so im use to it, and now that i stopped doing it, im still in the mind set of it, i went today and did back and shoulders and realized it really only takes me about 40 minutes as long as there is no one using the weights and machines i use, so yea your right 40 minutes is about right, so in your opinion im not over training?

 

[role model]

Thanks, that is the first time i have ever not been ripped apart for the diet, i thought carbs after and no protein seemed a little fishy too, i usually only take my protein afterwards, and a few carbs, i just started listening to him a couple days ago..as far as lifting goes, im probably taking to long of breaks in between my sets, I had an intense chest workout routine going that took forever so im use to it, and now that i stopped doing it, im still in the mind set of it, i went today and did back and shoulders and realized it really only takes me about 40 minutes as long as there is no one using the weights and machines i use, so yea your right 40 minutes is about right, so in your opinion im not over training?

In my opinion no your not over training, in fact you can turn it up a notch by taking no more then 3 minutes in between all sets. Three min is more than enough time to catch your breath and do your next set. That will also increase your fat burning during weight training with the shorter time in between sets.

You said "I went today and did my back and shoulders."
I don't care for your routine to much,
I'm not sure what intensity your workouts are but...
On My back day, I get as worn out as leg day, so...
I don't see how you can follow up with shoulders and get a decent shoulder workout in.
I'm completely fried after Back day.
I think you should try
TOM PRINCE'S TRAINING SPLIT:
and blast them hard.

day1: Quads

day2: Back

day3: Chest, calves

day4: Biceps, abdominals

day5: Shoulders

day6: Triceps, Hams

day7: Rest

 

[Gym_Freak]

Really only 1 day a week of abs? i dont know why but i have a mentality that abs are different for some reason, so i do multiple days, thats probably wrong, and also why so much emphasis on individual muscles in the legs? i realize they are the biggest muscles and they should be worked out, but day one devoted just to quads? is there a reason for that?

 

[role model]

Really only 1 day a week of abs? i dont know why but i have a mentality that abs are different for some reason, so i do multiple days, thats probably wrong, and also why so much emphasis on individual muscles in the legs? i realize they are the biggest muscles and they should be worked out, but day one devoted just to quads? is there a reason for that?

You can hit them twice a week, but you need to get into the single digit BF range before you can see them anyway. So your focus needs to be getting rid of the fat, not sit ups. It takes time to fine tune a diet, everyone is different. As for me I cannot eat a whole lot of carbs, I get fat when I take in even avg amounts of carbs.

I'm 47, and a month ago I hit 8% bf which was my goal, then I started eating regular again and in one month I'm back up to 10%bf. It ain't easy but it can be done. Do you do roids?

I will post something else in a minute after I find it to help rid the fat, remember thats your focus not abs, getting rid of the fat. Say that 100 times to yourself. "My focus is not abs, It's getting rid of the body fat."

 

[role model]

I just found what I was looking for to help you and "behold" it was you I sent it to last time. Heres the link and its all the info you need to train and eat properly.

https://thinksteroids.com/community/threads/134258449

Now I'm going to chew your ass out because it bugs the hell out of me when someone constantly ask questions on how to do something but continues to "to do it his way" then finds out it doesn't work and comes back and asks the same questions all over again. You are waisting our and my time. You are now on my ignore list, so good luck.

 

[Gym_Freak]

Sorry man, i couldn't find those bulletins so i had to type it again, i listened to the bulletins for about 4 weeks and id didnt seem to help and i got tied up in school, now im determined as ever and super focused on my goals.

 

[Gym_Freak]

Btw can anyone explain why so muc emphasis on individual muscle in the leg days? im going to try this routine for 4-6 weeks but just curious why so much emphasis on individual leg muscles instead of just the legs as a whole?

 

[role model]

Btw can anyone explain why so muc emphasis on individual muscle in the leg days? im going to try this routine for 4-6 weeks but just curious why so much emphasis on individual leg muscles instead of just the legs as a whole?

That way you can work them harder, take it to the limit, when you do quads for instance you don't have to "save anything" for hams and calves.
You need to start pushing yourself and start keeping track with a journal if you want to make progress. Treat it like a job, if you don't beat last weeks numbers you don't get paid. I noticed you asked about Quads and not Chest, thats probably a sign you don't like working quads. Seems your biggest problem is pushing yourself to the point where things get a little painful. No more vacation days in the gym for you. Get serious.

Heres the deal:
Each exercise should be taken to failure on the final set, with 1 or 2 forced reps if you have a partner or a drop set if your by yourself. The preceding sets are all considered warm up sets; I usually warm up with 50 to 70% of my final set as a guideline.

I perform all of the reps in a slow controlled manner with special emphasis on the negative or lowering portion of the weight.

Concentrate on making each set perfect, pushing to failure and beyond on the "final set" only. Do not be tempted to add more sets! Instead, try to set a rep or weight goal for yourself each and every workout, strive to be better each time you go into the gym. Don't forget to keep a journal and get serious for once in your weight training endeavors.

 

[Gym_Freak]

Thanks man appreciate the info, tommorow the pain begins.

 

[Thickneck]

You could throw out the "inner chest training and tricep " and take that day off . Put you tri's with biceps that you do earlier in the week. Nothing wrong with doubling up and do 2-3 body parts a work out and have more time off for recovery .