Overtraining?

[lighto]

I need advice regarding on my choice of Training Program.

(im on a test e 500mg/week + dbol 20mg cycle)

It's been 5weeks and im off the dbol now, i have only gained a little. much less than using dbol alone. and i have noticed that my shoulder got behind, but my chest got bigger though. (not gyno). My diet is in check, water check, sleep 7-8 hours.

so i have this idea that maybe i am overtraining.. here's my program:

MON/THURS (chest/back)

Flat Bench Press 4x(15-10-8-6)
Incline Bench Press 4x(10-8-8-6)
Incline Dumbell Press 4x(10-8-8-6)
Dumbell Flye 3x10
Cable Crossover 3x10
Pullovers 3x10

High Pulley Lat Pulldown 4x(10-8-8-6)
Close Grip Pulldown 3x10
Seated Row 3x10
Dumbell Row 3x10
Chin ups 3x8
ABS

TUE/FRI (shoulder/arms)

Military Press 4x(15-10-8-6)
DB shoulder press 4x(10-8-8-6)
Side Laterals 4x10
Bent over fly 3x10
Frontal Plate Raise 4x(10-8-8-6)

3 exercises for both bicep and tricep.
ABS

WED/SAT

Cardio + abs

please, i need ur advices.. Thanks!

 

[Dosekel]

These workouts seems pretty long.. How much time do they last?

 

[lighto]

about 2-3 hours bro. is it over training? the program was supposed to be part on a 1x muscle workout PW. but since i got juiced up i decided to make it twice a week, now im thinkin its overkill. what do you think?

 

[jawbreaker1]

Lol. Are you in a wheelchair? You never work legs? Post some pics. J/k Are you on gear? Back and chest on the same day? Seems like a bad split to me bro. Working each body part twice a week isnt unheard of, but you got to be built for it. I would work chest and tris together and back and bi on another day. Add legs as well bro. YOU WILL GET NOWHERE IN YOUR UPPER BODY IF YOU NEGLECT YOUR LEGS. Your body wants to be symmetrical. If your legs grow, so will your upper body. peace.

 

[lighto]

HAHA! good one bro. no im not on a wheelchair though.. kinda neglected my legs for months now, so i'll take you're advice. yes i am on gear, its at my first post. But what about my program, is it too much?

 

[jawbreaker1]

Yes. If you are insistent on twice a week training I would switch your program starting tomorrow.

MON/THU (Chest,Shoulder,Tris)
TUE/FRI (Back,BI)
WED/SAT (LEGS)
SUN (OFF)

this is just my 2 cents on a more logical split. Your arms will get plenty of work on chest and back day. I wouldn't do more than a couple of sets of concentration work on arms, if that. Bench, Squat, Deadlift. You will see results.

and lower your reps and sets down drastically. YOu are doing 19 working sets of shoulders. 16 sets on back, and 21 on chest? You are probably using bad form, or too light of a load. Try the 5x5 method. There is a sticky posted in this forum. I guarantee you results with this. I just want to see you succeed. Make sure you rest plenty and follow a good bulking diet.

 

[stonecold1976]

I agree with you jawbreaker the 5x5 is worth a try for him.Even going the other way no more than 9-12 sets per body part.And YOU MUST DO LEGS!!

 

[lighto]

Thanks bros.. i changed my program to 1 body part a day and added legs. i'll update u guys for the results. THANKS!

 

[Walnutz]

No reason to do incline barbell and dumbbell press in the same workout. Pick one or the other then do the other next time.

 

[lighto]

How about this Guys :

Monday:

Flat Bench Press 4x(15-10-8-6)
Incline Dumbell Press 4x(10-8-8-6)
Decline Bench Press 4x(10-8-8-6)
Dumbell Flye 3x10
Cable Crossover 3x10
Pullovers 3x10
ABS

Tuesday:
High Pulley Lat Pulldown 4x(10-8-8-6)
Close Grip Pulldown 3x10
Seated Row 3x10
Dumbell Row 3x10
Chin ups 3x8

WED:
LEGS + ABS + Little Cardio

THURS:
ARMS + Forearms

FRI:
Military Press 4x(15-10-8-6)
DB shoulder press 4x(10-8-8-6)
Side Laterals 4x10
Bent over fly 3x10
Frontal Plate Raise 4x(10-8-8-6)
ABS


OR ! ! !

how about this guys?
realweighttraining.com/rwts-4-day-split-bodybuilding-workout/

 

[jawbreaker1]

lol. still WAAAYYYY to much

take a look at the 5x5 i have posted in this forum....you have 20 plus work sets of each part....overkill. it wont help....you will get nowhere....fast

 

[lighto]

really? how about the link bro? is it still too much?

Im on a (Test E + dbol cycle) im in the middle of week 5. does that help?

 

[matt23]

basically dude u need to do heavy weight 3-5 sets with 4-6 reps each set, increase weight each set also, and you prob only need to do a couple exercises for each muscle group. Load up the weight, use good form, and push to failure. U will see gains guaranteed!