Is this overtraining?
- Thread starter rjx
- Start date
Mon - legs/lower back
3x squats
1x leg ext
1-2x leg press
2x sldl
2x regular deadlift
2x leg curl
2-3x hyper
Wed - pek/tri
3x pullover
2-3x inclined bar or dumb
2x dip
2x declined hammer or bar
2x dumb fly
2-3x skull crushers
1x dip
1-2 hammer dip
Fri - upper back/bis
2-3x pull up
2-3x row bar or dumb
3x bar curl
1x pulldown 1 all out set with a bicep grip
2x revers ez curl
2x bent over lat
Sun - delts/traps/rotator
3x side lat
2-3x front mil press
3x bar shrug
rotator workout
Each workout takes about 45 min give or take.
3x squats
1x leg ext
1-2x leg press
2x sldl
2x regular deadlift
2x leg curl
2-3x hyper
Wed - pek/tri
3x pullover
2-3x inclined bar or dumb
2x dip
2x declined hammer or bar
2x dumb fly
2-3x skull crushers
1x dip
1-2 hammer dip
Fri - upper back/bis
2-3x pull up
2-3x row bar or dumb
3x bar curl
1x pulldown 1 all out set with a bicep grip
2x revers ez curl
2x bent over lat
Sun - delts/traps/rotator
3x side lat
2-3x front mil press
3x bar shrug
rotator workout
Each workout takes about 45 min give or take.
Sorry bros if I came across as an ass or something. I have lots of respect for powerlifters and the sport. Back when I was younger and lifting I would work with heavier weights for 4-6 reps. When I reached 6 reps, the weight was to lite 
When I started lifting again in January I started back up with the 4-6 rep workouts and was getting back in the swing of things. After a few months of lifting RealGains came here and he spent a lot of time designing a routine for me. He had asked me many questions that would help inform him on what might be best for me.
He eliminated much of my volume and killed the isolation exercises that I was doing. And he told me to lift 4 days instead of the 6 that I was doing. My reps changed from 4-6, to 6-8 and 10-12 for the magority of my movements.
I told him that I enjoyed the lower reps and never cared much for reps in the 8+ range. But I was willing to try the routine to see if it would work for me. I love getting stronger even if I am not growing as fast as I wanted. With the 4-6 I was getting stronger faster than I was getting bigger, but I was ok with that. But this time around I am a bit more concerned with size. I want to look more like bb and try to get freaky big.
RG was telling me to get a set of fraction plates from www.fractionalplates.com and that it would constantly add weight to my movements and build strength and size over time. So every week I will at least add 1/2 pound to 1 pound for all barbell movements. The goal is to be able to perform the same amount of reps every week while upping the weight. So that fraction increase of weight @ the same amount of reps will put new stress on the muscles for steady growth. And over time you will have added a lot of weight on all the movements.
Even though I like the feeling of loading up the weight and doing 4-5 hard reps, and in some cases 2-3 hard reps, I am digging this routine that RG had me try. My muscles feel more pumped and I do feel that the size increase is more steady than just lower reps. I am starting to experiment with some movements like barbell curl. Instead of 10 reps, reduce and another 10 reps, reduce and another 10 with rest/pause intensity. I started going heavier and doing only 6 reps and experimenting.
One thing RG has me doing that I never did before was add intensity. And that I am sure is a big part why my muscles are feeling better worked than they ever have before.
Anyways, I feel that this RG routine is better for growth, while the 4-6 rep routine was better for strength. I am starting my first cycle on Monday and when that is done I might take all the info RG gave me and just do 4-6 reps with the added intensity and compare.
After I build my body up a bit I would like to try a PL routine and see if I can handle it
But thats why I didn't want to change the lifting part of the routine. I was just wondering if I was to do sit ups and cardio on non lifting days if that would interfere to much with my recovery.
When I started lifting again in January I started back up with the 4-6 rep workouts and was getting back in the swing of things. After a few months of lifting RealGains came here and he spent a lot of time designing a routine for me. He had asked me many questions that would help inform him on what might be best for me.
He eliminated much of my volume and killed the isolation exercises that I was doing. And he told me to lift 4 days instead of the 6 that I was doing. My reps changed from 4-6, to 6-8 and 10-12 for the magority of my movements.
I told him that I enjoyed the lower reps and never cared much for reps in the 8+ range. But I was willing to try the routine to see if it would work for me. I love getting stronger even if I am not growing as fast as I wanted. With the 4-6 I was getting stronger faster than I was getting bigger, but I was ok with that. But this time around I am a bit more concerned with size. I want to look more like bb and try to get freaky big.
RG was telling me to get a set of fraction plates from www.fractionalplates.com and that it would constantly add weight to my movements and build strength and size over time. So every week I will at least add 1/2 pound to 1 pound for all barbell movements. The goal is to be able to perform the same amount of reps every week while upping the weight. So that fraction increase of weight @ the same amount of reps will put new stress on the muscles for steady growth. And over time you will have added a lot of weight on all the movements.
Even though I like the feeling of loading up the weight and doing 4-5 hard reps, and in some cases 2-3 hard reps, I am digging this routine that RG had me try. My muscles feel more pumped and I do feel that the size increase is more steady than just lower reps. I am starting to experiment with some movements like barbell curl. Instead of 10 reps, reduce and another 10 reps, reduce and another 10 with rest/pause intensity. I started going heavier and doing only 6 reps and experimenting.
One thing RG has me doing that I never did before was add intensity. And that I am sure is a big part why my muscles are feeling better worked than they ever have before.
Anyways, I feel that this RG routine is better for growth, while the 4-6 rep routine was better for strength. I am starting my first cycle on Monday and when that is done I might take all the info RG gave me and just do 4-6 reps with the added intensity and compare.
After I build my body up a bit I would like to try a PL routine and see if I can handle it
But thats why I didn't want to change the lifting part of the routine. I was just wondering if I was to do sit ups and cardio on non lifting days if that would interfere to much with my recovery.
you just described a pl routine. nthing wrong with 8-10 reps if sets are 1 or 2. some folks respond better to higher reps. i have some of my trainees doing sets of 15 or even 20. but these are limited to 1 workset. all out high intensity. the guy you talked with sounds like he knows what he is doing. I say give it a few months and see where it takes you. juice or no juice all can make progress if everything is in order. your guy was rtight too on the strength verses size thing. I get bigger as i get stronger. some get bigger then the strenght follows while others get stronger then the size comes later. you headed in the right direction. i would limit worksets to 2 at most on high intensity training. one all out set is enough alot of the time.
