overtraining???

joei rock

joei rock

New member
******something new posted below...


just started doing this.. but wondering if it might be too much.. i have always worked a muscle group only once a week in various splits (3 day, 4day, 5day) . i am giving this a shot .. just wanted to know if anyone does something similar or if you think i might end up over training ...


WEEK 1
monday:chest/delts/tricep
1. decline bench... 2 warm up set w/ just bar, 2 warm up sets @135, 1 set 8-10 reps @225, 1 set 4-6 reps @ 365
2. DB incline press... 1 warm up 12-15 reps, 1 set 8-10 reps w/ 115lbs (those are the biggest DB i got)
3. flat bench DB fly.. 1 warm up set... 1 set 6-8 reps
4. military DB press... 2 warm ups.. 1 heavy set 5-6 reps
5. laterals... 1 warm up.. 1 heavy set 4-6 reps
6. front raises.. 1 warm up set.. 1 heavy set
7. tricep cable pushdown.. 2 warm ups.. 1 working set 6-8 reps
8. close grip flat bench... 1 warm up @ 135.. 1 working set
9. 2 sets of 10 dips

wednesday: back/bicep
1. bent over rows.. 1 warm up with just bar... 2 warm ups @135.. 1 set @225
2. cable pull downs .. 2 warm ups... 1 heavy set 5-6 reps
3. seated cable row .. 1 warm up .. 1 heavy set
4. DB bent over row.. 1 warm up .. 1 heavy set
5. BB shrugs ... 2 warm ups .. 1 heavy
6. incline DB curls.. 2 warm ups.. 1 heavy set
7. BB culrs .. 1 warm up.. 1 heavy set
8. hammer curls.. 1 warm up .. 1 heavy set

Friday:chest/tricep
same as previous monday

Saturday: legs
1. leg extensions.. 2 very light warm ups.. 2 medium warm ups .. 1 heavy set
2. squats.. 2 warm ups.. 1 heavy set
3. leg press... 1 warm up.. 1 heavy set
4. leg curls.. 2 warm ups .. 1 heavy set
5. stiff legged deads.. 1 warm up.. 1 heavy set
6. calve raises.. 2 warms ups .. 3 sets of 20 reps

WEEK 2
monday: back/bicep
same as previous wednesday

wednesday: chest/tricep
same as previous friday

friday: back/bicep
same as monday

saurday: legs
same
 
Last edited:
90 views no one has atleast a comment.. critique... maybe feel like bashing the whole routine .. w/e ..
 
its dog shit . op sorry to b harsh but ur heading for an injury with a training program like that .
 
i was looking for honest feedback .. harsh is perfect.. lol..
hoping a few more will shime in ...

why do you say i will injure shoulder though ? .. b/c of chest and shoulder being together .. or doing it 2x a week every other week?
 
Man...that's taxing on the shoulder. Monday, Wed, and Fri you shoulder is being worked either directly or indirectly...BOTH weeks.

You can do it...go for it. But this routine is much more likely to get a pull, strain, tear, w/e of the shoulder or an injury period due to overtraining the chest and back and shoulder obviously.

Just be careful. Listen to your body.
 
thanks for the input ... im just looking for something new to try for a bit ... wana switch up the routine ... i guess the search will continue ..
 
Rage1989 said:
Man...that's taxing on the shoulder. Monday, Wed, and Fri you shoulder is being worked either directly or indirectly...
Click to expand...

I would listen to this guy. I havnt known 2 people in 30 years of lifting that fully recovered from a bad shoulder injury.
The cause has almost always been over training.
 
I'm telling you bro. Them shoulders will RIP! Happened to my dad. He was doing CURLS...biceps and triceps...and in the middle of a curl his shoulder ripped...now this was before I was born...and he could NEVER throw the ball with me or lift weights with me...all because of that. Be careful.
 
ok .. did a little internet searching .. found this .. like it .. started today ..




Monday ; Delts, Traps, Triceps & Abs:
* Delts Dumbbell Side Laterals 3 sets x 12 reps
* Dumbbell Press 3 sets x 8-12 reps
* Side Lateral Cable 3 sets x 8-12 reps
* Front Raise 2 sets x 10 reps
* Bent Over Dumbbell Laterals 3 sets x 10 reps
* Triceps Cable Extension 4 sets x 15 reps
* Single Arm Extensions 3 sets x 15 reps
* Close-Grip Bench Press 3 sets x 8 reps
* Dumbbell Kickbacks 3 sets x 12 reps
* Dips 3 sets of 15 reps
* Traps Shrugs 4 sets x 12 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Leg Lifts 3 sets x 10 reps
Tuesday ; Back:
* Back Wide-Grip Pulldowns 3 sets x 10 reps
* Dumbbell Rows 3 sets x 10 reps
* Bent Over Barbell Rows 4 sets x 10 reps
* Deadlifts 3 sets x 12 reps
* Close-Grip T-bar Row 3 sets x 10 reps
* Behind-the-Neck Pulldowns 3 sets x 10 reps
* Seated Rows 3 sets x 10 reps
* Hyperextensions 3 sets x 10 reps
Wednesday ***8211; Off
Thursday; Chest, Biceps,& Abs:
* Chest Incline Barbell Press 5 sets x 10-12 reps
* Flat Dumbbell Press 3 sets x 8-10 reps
* Incline Dumbbell Flyes 3 sets x 10 reps
* Cable Crossovers 3 sets x 12 reps
* Decline Bench Press 3 sets x 8 reps
* Biceps Straight Bar Curl 5 sets x 15 reps
* Single Arm Dumbbell Curl 3 sets x 12 reps
* Single Arm Preacher Curl 3 sets x 10 reps
* Hammer Curl 2 sets x 12-15 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Leg Lifts 3 sets x 10 reps

Friday; Quads:
* Leg Extensions 3 sets x 20 reps
* Leg Press 4 sets x 12 reps
* Squats 4 sets x 6-10 reps
* Lunges 3 sets x 8 steps per leg
* Leg Extensions (heavy) 4 sets x 10 reps
Saturday ; Hamstrings, Calves & Abs:
* Hamstrings Lying Leg Curl 6 sets x 12 reps
* Romanian Deadlift 3 sets x 10 reps
* Single Leg Hamstring Curl 3 sets x 12 reps
* Leg Press (feet high and wide) 3 sets x 12 reps


supposedly one of cutler routines .. IDK .. w/e
 
Last edited:
In all of this, you have yet to articulate a goal!

What are you trying to achieve through training?

No one, myself included, can comment on whether a routine is acceptable for your needs/wants unless you clearly articulate your desired end state.

I would hope you are not just randomly trying different routines but rather have some clear purpose for your actions. If you can share that with the members, someone might be able to help you.



joei rock said:
ok .. did a little internet searching .. found this .. like it .. started today ..




Monday ; Delts, Traps, Triceps & Abs:
* Delts Dumbbell Side Laterals 3 sets x 12 reps
* Dumbbell Press 3 sets x 8-12 reps
* Side Lateral Cable 3 sets x 8-12 reps
* Front Raise 2 sets x 10 reps
* Bent Over Dumbbell Laterals 3 sets x 10 reps
* Triceps Cable Extension 4 sets x 15 reps
* Single Arm Extensions 3 sets x 15 reps
* Close-Grip Bench Press 3 sets x 8 reps
* Dumbbell Kickbacks 3 sets x 12 reps
* Dips 3 sets of 15 reps
* Traps Shrugs 4 sets x 12 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Leg Lifts 3 sets x 10 reps
Tuesday ; Back:
* Back Wide-Grip Pulldowns 3 sets x 10 reps
* Dumbbell Rows 3 sets x 10 reps
* Bent Over Barbell Rows 4 sets x 10 reps
* Deadlifts 3 sets x 12 reps
* Close-Grip T-bar Row 3 sets x 10 reps
* Behind-the-Neck Pulldowns 3 sets x 10 reps
* Seated Rows 3 sets x 10 reps
* Hyperextensions 3 sets x 10 reps
Wednesday ***8211; Off
Thursday; Chest, Biceps,& Abs:
* Chest Incline Barbell Press 5 sets x 10-12 reps
* Flat Dumbbell Press 3 sets x 8-10 reps
* Incline Dumbbell Flyes 3 sets x 10 reps
* Cable Crossovers 3 sets x 12 reps
* Decline Bench Press 3 sets x 8 reps
* Biceps Straight Bar Curl 5 sets x 15 reps
* Single Arm Dumbbell Curl 3 sets x 12 reps
* Single Arm Preacher Curl 3 sets x 10 reps
* Hammer Curl 2 sets x 12-15 reps
* Abs Crunches 3 sets x 20 reps
* Rope Crunch 3 sets x 20 reps
* Leg Lifts 3 sets x 10 reps

Friday; Quads:
* Leg Extensions 3 sets x 20 reps
* Leg Press 4 sets x 12 reps
* Squats 4 sets x 6-10 reps
* Lunges 3 sets x 8 steps per leg
* Leg Extensions (heavy) 4 sets x 10 reps
Saturday ; Hamstrings, Calves & Abs:
* Hamstrings Lying Leg Curl 6 sets x 12 reps
* Romanian Deadlift 3 sets x 10 reps
* Single Leg Hamstring Curl 3 sets x 12 reps
* Leg Press (feet high and wide) 3 sets x 12 reps


supposedly one of cutler routines .. IDK .. w/e
Click to expand...
 
i have been dropping body fat for the last year n half .. but thats b/c i was very heavy.. my goal might seem like a little too much , but i want to keep dropping fat ..but i want to keep adding as much muscle as possible .. i know most will say i got to do one or the other .. i feel i have been doing both succesfully till about now i guess .. i have been stuck at 250lbs for a while now ..
so after that little ramble of mine i realize i am more interested in adding size right now .. my BF% is still in the high teens right now , so i want to bulk up with out adding any more fat... if i can!!
 
DUDE that's way too much

if you look at my earlier posts from like 05 06, i was doing the same as you, way too much. it's extremely ineffective. pro olympian bodybuilders on steroids have shorter workouts than that!!!
dexter jackson does like 4-5 exercises per workout

i've found that MOST effective training for me, and everyone i've trained with, is 4-5 exercises, 5 MAX, 2-3 compound w 3 working sets each, and then 1-2 isolation w 2-3 sets. that's ALL you need!
i would literally quarter those workouts lol

good luck
 
i think the only goal that would be achieved with this split - is the goal of "i want to LOSE as much muscle as possible but spend hours in the gym" lol

not to make fun of you, i'm just making the point, this kind of training is extremely ineffective ! think about it buddy !!
 
do a search for threads started by
PULLINBIG
or pullingbig

a few years ago i came across his protocol, it was a three or four day split, compound lifts being the main focus. helped me gain SO much muscle, so quick i felt i was on steroids

follow that for a few weeks !!
 
i understand what your saying .. this is why i have been posting it up to get feedback..i just feel i need to try something new .. i feel like i have been stuck for a bit..
just for reference this is what i was doing until just a few weeks ago:

monday:chest /bicep
bb flat bench .. 3 warm ups and 1 working set
DB incline .. 2 warm ups and 1 working set
bb decline bench... 2 warm ups and 1 working set
incline flies.. 1 warm up and 1 working set
bb curls... 2 warm ups and 1 working set
DB curls... 1 warm up and 1 working set
hammer curls .. 1 warm up and 1 working set

wednesday:back
DB pull over.. 2 warm ups and wokring set
close grip or wide grip pull down (interchange weekly) .. 1 warm up and working set
close grip or wide grip seated row (opposite of pull down) .. 1 warm up and working set
1 arm db row.. 1 warm up and working set
deadlifts... 1 warm up and working set


friday: delts/tricep
db press .. 2 warm ups and 1 working set
laterals...1 warm ups and 1 working set
cable lateral.. 1 warm up and working set
bent over rear delt.. 1 warm up and working set
tricep push down... 2 warms ups and working set
close grip bench... 1 warm up and working set
dips.. 2 sets to failure

saturday: legs
leg extension.. 2warm ups and 1 working
squats .. 2 warm ups and 1 working
leg press.. 1 warm up and 1 working set
leg curls... 2 warm ups and 1 working
stiff leg deads.. 1 warm up and 1 working
calve raises.. 3 sets to failure

this felt great when i first started .. did it for several months .. got my bench up from 315 to 365 during this time.. but havent progressed much recently..
one week i will put up the 365 5-6 reps and the next week only be able to push 3 reps.. and so on .. this is the story for other lifts like squats and deads aswell .. only thing i have made a bit more progress in is bb curls..
 
I train 5 days a week 1 body part per day. Training heavy 6-10 reps with alot of volume works best for me. For example on my arm day I do 16 sets for bis and 16 sets for tris.
 
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