Doing to much?

[Falcons20]

my current training split I've been on for two weeks hitting arms, calves, and abs about 3 times a week or every other day and I was wondering if it was to much here's how it breaks down
Day 1: chest, back, arms, calves, abs
Day 2: legs
Day 3: shoulders, arms, calves, abs
Day 4: rest
Repeat
I don't feel like I'm over doing it so any advice would be app

 

[RingMeister01]

I think that's fine. I found higher frequency works well for me. I do

Chest, shoulders, triceps, abs

Legs, back, calves

Repeat

I rest once a week when I feel the need to.




Sent from my iPhone using Tapatalk

 

[Falcons20]

I think that's fine. I found higher frequency works well for me. I do

Chest, shoulders, triceps, abs

Legs, back, calves

Repeat

I rest once a week when I feel the need to.




Sent from my iPhone using Tapatalk

Thanks RingMeister01!!

 

[Perrin Aybara]

It's usually not the frequency that's the problem, it's lack of sleep, lack of food, too much stress, etc.

 

[Cajun897]

It's usually not the frequency that's the problem, it's lack of sleep, lack of food, too much stress, etc.

This is very true most of the time its not overtraining eating and sleeping well and enough is key

 

[Falcons20]

Thanks guy!! I have changed my diet tho probably still ain't getting as much sleep as I should be getting tho

 

[Cownan]

Sleep is just as important as diet. I think your split is fine. Check out Layne Nortons PHAT program. Its pretty basic and good for both beginners and vets id say

P.H.A.T. Training: A Look At Layne Norton's Workout System | Directlyfitness.com

 

[SuperMaroid]

Too much arms unless your splitting it up doing triceps one day and biceps the other day. But good split

 

[Savagesteve]

my current training split I've been on for two weeks hitting arms, calves, and abs about 3 times a week or every other day and I was wondering if it was to much here's how it breaks down
Day 1: chest, back, arms, calves, abs
Day 2: legs
Day 3: shoulders, arms, calves, abs
Day 4: rest
Repeat
I don't feel like I'm over doing it so any advice would be app

You should be able to feel how your body reacts to that split. If you're still super sore by the time you're gonna work that body part again you may need more rest. Only way to tell is try it and see how you react. I've tried 1 muscle group a day per week and didn't like it as much as full body twice a week. Now debating on how to incorporate more as I have reduced soreness and getting used to the program split.

 

[Falcons20]

You should be able to feel how your body reacts to that split. If you're still super sore by the time you're gonna work that body part again you may need more rest. Only way to tell is try it and see how you react. I've tried 1 muscle group a day per week and didn't like it as much as full body twice a week. Now debating on how to incorporate more as I have reduced soreness and getting used to the program split.

Yeah those bro splits never worked for me either lol

 

[Falcons20]

Too much arms unless your splitting it up doing triceps one day and biceps the other day. But good split

I'm thought about that but right now I'm hitting them both on the same day my body is recovering good I'm getting stronger on my lifts only downside is I'm spending at least 2 hours in the gym

 

[SuperMaroid]

I'm thought about that but right now I'm hitting them both on the same day my body is recovering good I'm getting stronger on my lifts only downside is I'm spending at least 2 hours in the gym

Thats way too long. 45 min workouts max for me, that gives me the most gains.

 

[RingMeister01]

I'm thought about that but right now I'm hitting them both on the same day my body is recovering good I'm getting stronger on my lifts only downside is I'm spending at least 2 hours in the gym

I have the same problem bro. It takes me 1 1/2 to 2 hours to finish my routines. If I spread my body parts out more to safe time I'm not hitting the frequency I need. The struggle is real.


Sent from my iPhone using Tapatalk

 

[SuperMaroid]

I have the same problem bro. It takes me 1 1/2 to 2 hours to finish my routines. If I spread my body parts out more to safe time I'm not hitting the frequency I need. The struggle is real.


Sent from my iPhone using Tapatalk

What exercises are you guys doing for 1 workout? Post your routine. When I was younger I made the same mistake by spending too much time in the gym.

 

[RingMeister01]

What exercises are you guys doing for 1 workout? Post your routine. When I was younger I made the same mistake by spending too much time in the gym.

Day 1: legs/back

Leg curl
Leg extensions
Back squat
Leg press

Lat pull down
Seated cable row
Pull ups

Curls
Abs

Day 2 chest/ shoulders

Cable flye
Bench
Dumb bell press
Reverse pec deck
Lat raise
Seated shoulder press

Triceps

Day 3 legs/back

Leg curl
Leg extensions
Back squat
Leg press

Isolateral high pull
Isolateral row
Dumb bell row

Curl
Abs

Day 4 chest/shoulders
Pec deck
Incline bench
Incline dumb bell press

Bent over barbell rear felt row
Cable lat raise
Dumb bell shoulder press

Triceps

Repeat


I'd like to do legs as a dedicate day...

Thoughts please.


Sent from my iPhone using Tapatalk

 

[SuperMaroid]

Day 1: legs/back

Leg curl
Leg extensions
Back squat
Leg press

Lat pull down
Seated cable row
Pull ups

Curls
Abs

Day 2 chest/ shoulders

Cable flye
Bench
Dumb bell press
Reverse pec deck
Lat raise
Seated shoulder press

Triceps

Day 3 legs/back

Leg curl
Leg extensions
Back squat
Leg press

Isolateral high pull
Isolateral row
Dumb bell row

Curl
Abs

Day 4 chest/shoulders
Pec deck
Incline bench
Incline dumb bell press

Bent over barbell rear felt row
Cable lat raise
Dumb bell shoulder press

Triceps

Repeat


I'd like to do legs as a dedicate day...

Thoughts please.


Sent from my iPhone using Tapatalk

Looks like a good routine but you could split it up if you want. I personally only do 4 exercises a day with 6 sets each exercise. And I do 1 body part a day. My chest workout is

Incline Barbell
Decline Smith
Flat Dumbbells
Peck Deck

I can finish all my workouts in 30-45 mins with 30 seconds of rest between sets.

When I was younger I use to do

Flat Barbell
Incline Barbell
Incline Dumbbells
Incline Machine
Decline Barbell
Peck Deck
Cable Fly

And it would take me 1.5-2 hours. I have learned over the years that short and to the point workouts are the best. Keep your instensity high and you can have a crazy 45 min workout with a much better pump

 

[Falcons20]

Looks like a good routine but you could split it up if you want. I personally only do 4 exercises a day with 6 sets each exercise. And I do 1 body part a day. My chest workout is

Incline Barbell
Decline Smith
Flat Dumbbells
Peck Deck

I can finish all my workouts in 30-45 mins with 30 seconds of rest between sets.

When I was younger I use to do

Flat Barbell
Incline Barbell
Incline Dumbbells
Incline Machine
Decline Barbell
Peck Deck
Cable Fly

And it would take me 1.5-2 hours. I have learned over the years that short and to the point workouts are the best. Keep your instensity high and you can have a crazy 45 min workout with a much better pump

Yeah Supermaroid everybody's different you just have to find what works for you I gave up on bro splits years ago hitting each muscle once a week for at least 2 years saw minimal results with it and probably would still be doing it until I ran into a guy who I consider a mentor now he was a bodybuilder back in the early 90's but he truly didn't believe in overtraining he told me stories how they use to work out upper body for 4 hours one day lower body 2 hours the next and use to do that 4-6 days a week I always thought he was going on with me but you read articles about people like Arnold and Steve machalik and seen pictures of what he looked like back in the day.. It makes you start questioning everything people to day are saying but for the last 4 years I've done push/pull/leg routine and the results I've seen have been light years apart

 

[GeorgeForemanRules]

my current training split I've been on for two weeks hitting arms, calves, and abs about 3 times a week or every other day and I was wondering if it was to much here's how it breaks down
Day 1: chest, back, arms, calves, abs
Day 2: legs
Day 3: shoulders, arms, calves, abs
Day 4: rest
Repeat
I don't feel like I'm over doing it so any advice would be app

Very lazy post/thread.

Post your workout in detail.

 

[Perrin Aybara]

Low frequency routines make you more sore because your muscles are already starting to detrain by the time you hit them again. Like how sore you get after taking a little time off.

I've been on high frequency for a couple years and I almost never get sore. Full body four days a week. Gains are great, rarely sore, never overtrained.

 

[SuperMaroid]

Have to do what works for you. Bro splits always worked for me. If you trained a week with me I might change your mind about bro splits