over training

[crj900]

Hey, I am trying to figure out if I am over training or not. I really hope I am not, I know theres now way for you all to really find out if I am or not but just let me know what you think. Here is My workout routine. I have been doing this for about 4 weeks now. I am on a dbol/test, then drol cycle. I have 3 basic workouts, and I loop them around so I workout everyday. Each bodypart has about 2 days or so to rest. Here it is.



Session One: Chest Shoulders triceps
1.Bench Press (flat), barbell) 2 warm ups, then 8-6, 4-6, 2-4, 1-2, then burnout. Superset is dumbell flyes to failure.
2.Shoulder Press, Barbell, 2 warm ups, then 8-6, 4-6, 2-4, 1-2,
then burnout. Superset is lateral dumbell raises to failure.
3.Bar dips 4 sets to failure, Then superset is tricep pushdowns, cable to failure.
4. Crunches flat, 4 sets each to failure

Session 2: Legs
1.Squats Barbell, 2 warm up sets, 8-6, 4-6, 2-4, 1-2, burnout, Superset is Leg extension to failure, machine
2.Stiff legged Deadlifts, barbell 2 warmups, 8-6, 4-6, 2-4, 1-2, Burnout, Superset is hamstring curls to failure.
3.Calf raises 4 strip sets to failure
4. Crunches, incline reverse, 4 sets to failure

Session 3: Back bicep
1.Pull ups wide grip, 4 sets to failure.
2.Bent Over Rows, Barbell, 2 Warmup sets, 8-6, 4-6, 2-4, 1-2, Burnout, Superset is Latbar pulldown, underhand grip, cable, to failure,
3. Bicep curls, 2 warmup sets, 4 sets each to failure, 3 supers sets of reverse EZ bar (multiple super sets)
4. Crunches 4 sets to failure.

Let me know what you think. Thanks.

 

[bigjay00]

might get a better response in the training section

 

[fatchops]

you train everyday? Wow....just because your on gear doesn't mean more is better, what my consultant Toolifter says to me everytime I start a cycle.......less is more, more is less!!!

You should train 4-5 days a week and have some rest time, your muscles don't grow while you train, they grow while you rest!! Bottom line......Def over training

 

[ROIDRAGER]

fatchops is right

 

[TOOLifter]

listen to fatchops...

You are defrinitely overtraining. Throw some rest days in there to help recovery and growth. Make sure the intensity each session is there, but overall volume and frequency should be a little lower. Also, supersets are two exercises for OPPOSING muscle groups done back to back...are you thinking compound sets in your training description?

break it down with the iron...build it in the kitchen and in bed!!!

TL


fatchops- "You're my whore, blue!" Let's get these bombs rolling, kid!

 

[fatchops]

Re: listen to fatchops...

You are defrinitely overtraining. Throw some rest days in there to help recovery and growth. Make sure the intensity each session is there, but overall volume and frequency should be a little lower. Also, supersets are two exercises for OPPOSING muscle groups done back to back...are you thinking compound sets in your training description?

break it down with the iron...build it in the kitchen and in bed!!!

TL


fatchops- "You're my whore, blue!" Let's get these bombs rolling, kid!

didn't know you were going to use them? Well I will let you know when they arrive!!!!

 

[TOOLifter]

Re: Re: listen to fatchops...

didn't know you were going to use them? Well I will let you know when they arrive!!!!

Yessir! Why not- won't hurt to sprinkle those around in there!

TL

 

[fatchops]

How did I know you were going to say something like that, God that is why I love you being my ADVISOR!!!! More is better with MT.

 

[atrophy]

Forget here for a second that number of posts always equals experience. I'm 33 and have been working out for 14 years now, and while I don't post very frequently, I think the advice you've received is both right and wrong.

I'd say you are overtraining, but not based on your schedule of training (everyday). Look at your movements... Shoulders - presses and lateral raises? What about the rear delts and the fronts? Why do I not see shrugs of any sort for your traps? Continually hitting the same bodyparts from the same angles every 2 days? Of course you're overtraining....

Not to flame here, but how long have you worked out prior to this cycle? Either your routine is limited due to equipment or time, or you're, sorry to say this, not ready to be on the sauce, bro. But go ahead and keep working out everyday (looks like you're hitting each body part much less than the average guy) if you need it mentally, but start throwing a little variety for the muscles in there with excercises, angles, and speeds.

 

[eastarr69]

Hey, I am trying to figure out if I am over training or not. I really hope I am not, I know theres now way for you all to really find out if I am or not but just let me know what you think. Here is My workout routine. I have been doing this for about 4 weeks now. I am on a dbol/test, then drol cycle. I have 3 basic workouts, and I loop them around so I workout everyday. Each bodypart has about 2 days or so to rest. Here it is.



Session One: Chest Shoulders triceps
1.Bench Press (flat), barbell) 2 warm ups, then 8-6, 4-6, 2-4, 1-2, then burnout. Superset is dumbell flyes to failure.
2.Shoulder Press, Barbell, 2 warm ups, then 8-6, 4-6, 2-4, 1-2,
then burnout. Superset is lateral dumbell raises to failure.
3.Bar dips 4 sets to failure, Then superset is tricep pushdowns, cable to failure.
4. Crunches flat, 4 sets each to failure

Session 2: Legs
1.Squats Barbell, 2 warm up sets, 8-6, 4-6, 2-4, 1-2, burnout, Superset is Leg extension to failure, machine
2.Stiff legged Deadlifts, barbell 2 warmups, 8-6, 4-6, 2-4, 1-2, Burnout, Superset is hamstring curls to failure.
3.Calf raises 4 strip sets to failure
4. Crunches, incline reverse, 4 sets to failure

Session 3: Back bicep
1.Pull ups wide grip, 4 sets to failure.
2.Bent Over Rows, Barbell, 2 Warmup sets, 8-6, 4-6, 2-4, 1-2, Burnout, Superset is Latbar pulldown, underhand grip, cable, to failure,
3. Bicep curls, 2 warmup sets, 4 sets each to failure, 3 supers sets of reverse EZ bar (multiple super sets)
4. Crunches 4 sets to failure.

Let me know what you think. Thanks.

On a dbol, test cycle, i would assume you are bulking..on a bulking cycle if it is that...

...i would no way burn out on sets..i would be hammering heavy weight for less reps and also take a day in between my work out days and focus on core heavy moves such as bench, squats, deads, heavy shrugs etc....

...but that is me...rest does help a muscle grow, so does correct traing..and i think for the cycle you are running, i would change the workout around...

...and by drol, do you mean anadrol? if so, why would you run drol after this cycle or in it?

E

 

[crj900]

Thanks for the help everyone, to sum it up, I am going to take 2 days off a week for now on. But keep my work outs the same. Also shrugs were mentioned, I also do those on bicep days usually. But yea... This workout is really helping me. Thanks guys.

 

[bigjay00]

Thanks for the help everyone, to sum it up, I am going to take 2 days off a week for now on. But keep my work outs the same. Also shrugs were mentioned, I also do those on bicep days usually. But yea... This workout is really helping me. Thanks guys.

Sorry man. When I bumped it for you I didn't see where you said you were on a cycle. Didn't mean nothing by it just thought I'd let you know since some people take small comments and read them differently

 

[crj900]

Its cool, Also, how long would you say drol takes to get into your system? You think an hour before working out is a good time to take one? The pink Thai dbols are so easy to space out cus of their small size. Thanks.

 

[Ozzy27]

I don't like anything about what your doing at all !! But hey , I'm entitled to my opinion.
1st...the cycle was poorly planned. D-bol and drol in the same cycle ? Not smart in my book.
2nd....chest shoulders and tri's ??? All in one work out ? You do realize while doing chest you are already incorporating shoulders and tri's. With that work out , on the day you do all of those I would take the next 2 days off.
I'm not saying your way is wrong or right , but it wouldn't be right for me. I'm a big fan of a push, pull work out. One day chest and the other day back.....etc.
But like I said....who the hell am I to tell you , you are wrong. I'm 43 and started lifting when I was 13.
Remember...when doing say Bi's and Tri's....do tri's first. Always the biggest muscle first. The key to remember is keeping the blood flow in a general area , this is why I like doing Tri's and Bi's together. If you were to do Chest and then Legs , the blood has to transfer from the chest all the way to the legs. I do Chest alone on one day , then back alone the next , then shoulders alone , then Bi's and Tri's together , then Legs alone ( adding in calves and forearms on some of those days, but I let the body part I do , cool down for quite awhile. Just putting in my 2 cc's

 

[crj900]

Yea, you are entitled to your opnion. But hey, the only thing is that I am seeing really great results from doing it this way. More power to you if you like it that way.. but the drol question?

 

[eastarr69]

I don't like anything about what your doing at all !! But hey , I'm entitled to my opinion.
1st...the cycle was poorly planned. D-bol and drol in the same cycle ? Not smart in my book.
2nd....chest shoulders and tri's ??? All in one work out ? You do realize while doing chest you are already incorporating shoulders and tri's. With that work out , on the day you do all of those I would take the next 2 days off.
I'm not saying your way is wrong or right , but it wouldn't be right for me. I'm a big fan of a push, pull work out. One day chest and the other day back.....etc.
But like I said....who the hell am I to tell you , you are wrong. I'm 43 and started lifting when I was 13.
Remember...when doing say Bi's and Tri's....do tri's first. Always the biggest muscle first. The key to remember is keeping the blood flow in a general area , this is why I like doing Tri's and Bi's together. If you were to do Chest and then Legs , the blood has to transfer from the chest all the way to the legs. I do Chest alone on one day , then back alone the next , then shoulders alone , then Bi's and Tri's together , then Legs alone ( adding in calves and forearms on some of those days, but I let the body part I do , cool down for quite awhile. Just putting in my 2 cc's

lee Labrada or whatever his name runs someting similar:

chest, tris shoulders
off
back,bis
off
legs
off

etc..i did this gig when i first started out to get back into shape...

when i train now, i train for power anyhow, so my gig looks like this:

chest, abs (hmmm)
off
bi's back
off
shoulders, legs
off
tris, abs (maybe i should start that one)
off
the reason i run a split like this is taht i do at least 3 exercises for each, and since i train heavy..(to me)...i take a good rest to get the atp going strong...i really dont want to be in the gym for 3 hours and chest takes me forever to train generally...

E

 

[crj900]

I am in and out in no later than an hour and half. I try to rest 180 seconds between sets.