help i been overtraining for years?

[georgie24]

ok since i first got into bodybuilding i loved it so much, i would go to gym 6 days a week minimum. this has been on going for about 5 years RELIGOUSLY. my question is what kind of split should i follow when im not on gear? i train intensly and vigorously and my diet is usually spot on. i have no clue how to train "moderatly". i go balls to the walls I LOVE BODYBUILDING but i think my gains as well as well-being has been suffering for a while cause i give it everythingh i have w/out proper rest or supplementation.

this is my split i follow for years consistently
monday chest/bi's

chest press-cybex 4x10-12 reps
chest incline-cycbex4x10-12 reps
dumbell chest press4x10-12 reps
chest cable flies4x10-12reps

barbell curls4x10-12 reps
straight bar curls 4x10-12 reps
curved bar curls4x10-12

tuesday back only

hammer seated row's 4x10-12
hammer lat pull down 4x10-12
lat bar pull down 4x10-12
close grip lat pull down 4x10-12
close grip row 4x10-12

wedsday shoulders-tri's

dumbell overhead presses 4x10-12
overhead staright bar4x10-12
fly's 4x10-12
hammer shoulder press 4x10-12
forward one are lateral 4x10-12

tri pulldown rope 4x10-12
straight bar4x10-12
hammer tri machine 4x10-12

thursday i usually take off or wedsday

friday-repeat cycle

this is what i have been doing roughtly this whole time. anyone wanna pitch in and help me design a split? you see mine is very simple yet intense the simplicity helped me stay focused

 

[bigbuffstaples]

Alright, first off,,, you do have legs right??? Then train them

This is all just my opinion obviously, but for people who are considered "advanced" in training, you should be switching up your routine every 4-6 weeks, and it's good to keep switching up exercises... if for 5 years every monday your doing bench press, your muscle's are gonna get used to it. You've basically gotta confuse the muscle's in a way, hit them on different angle's, with different sets and reps and weight. Change is a good thing, as is rest, because it is when your body is resting that you see results.

How many times a week are you willing to work out? Seems like a lot so that shouldn't be a problem. How long each time? 45 minutes to an hour is just enough time to see great results. But basically your gonna want to try out a few different exercises and routine's until you find a few that work for you. Everyone's body is different and reacts differently to different routine's.

Your basically doing all of your upperbody in a row. Your doing chest and bi's on monday, then back on tuesday, but when you work back, your working your biceps as well, so maybe it'll be a good idea to either do chest and tri's, and back and bi's together then a legs day, then shoulders, giving enough rest in between each muscle group.

OR,
You could do chest one day, back another day, arms one day, shoulders one day, legs another day,

OR,
Chest and back in the same day, arms one day, shoulders and legs one day, or seperate them into a day for each.

Theres TONS of different workouts and exercises that you can do, you've just really gotta figure out if you have "trouble area's",,, like some people don't have a problem getting their arms big, so they don't feel that they need a full day to work them,,, i on the other hand enjoy taking a day to just train arms, just my opinion. If you have a small chest, maybe you wanna work that into a routine to be worked out twice a week?

Hope this is helping, but basically, what are your stats? what are your goals? how many days a week are you willing to train? for how long each session?

Maybe i'll be able to help you more from there, or someone else with better answers will be able to give input.... good luck.

 

[Littlewilly]

If you are wheelchair bound or otherwise injured please disregard but WHY ARE YOU NOT TRAINING LEGS!!!!!!!!!!?????????????


You want to gain? Squat. Period. Its that Easy.

Well maybe not THAT easy...there is more to it, but the cornerstone of training should be squats. 20 rep squats have been packing size on bean poles since the 1930's. It is brutal and it works!

You have major overlap issues too. Do not train biceps the day after back. Or tris the day after chest. Doing that is simply training that particular bodypart 2 days in a row - not good.

Since your volume has been insane for years try cutting back to 3 times a week for awhile. When people are chronically overtrained going on a low volume routine usually causes rapid size gain.

Train 3 times a week and only train each BP once a week. AND SQUAT!!!!!

Do that for 4-6 weeks then you can move onto something else.

Best of luck bro, now start squatting!

 

[string_bean00]

As everyone else said, do train legs.

Squatting releases growth hormone that will make your entire body grow.