Perpetually Overtrained?

[HowardRearden]

Here's the deal folks. I've hit a helluva plateau for the last few months and am pretty sure I'm overtraining. What ya think? I've been eyeing the DC plan for a while now. Think i'll give it a go next week. Is that a good call?

This is the bread and butter of my routine. It changes minutely from week to week, but this is it in a nutshell.



MONDAY-CHEST

Flat Bench 4 x 8
Incline 4 x 8-10
Dumbell Flys 4 x 8-10
Pull-overs 4 x 8

TUESDAY- SHOULDER/TRAPS

Upright Row 4 X 12-10- 8- 6
Front Raises 4 x 10
Side Raise 4 x 10
Barbell Shrugs 4 x 12

WEDNESDAY - LEGS

Squats 5 x 8-12
Calf Work

THURSDAY - ARMS

Close Grip Bench 4 X 12-10- 8- 6
Skullcrushers 4 X 12-10- 8- 6
Dips 4 x 12
Barbell Curl 4 X 12-10- 8- 6
Dumbell Hammer Curl 4 X 12-10- 8- 6
Isolation Curl 3 x 10

FRIDAY - BACK

Deads 5 X 6-8
Barbell Row 4 x 10
Lat Pull-down 4 x 12

Weekend OFF

 

[jcp2]

Your lifting heavy five days in a row, it should not be that hard to figure out why you are overtrained. I would cut down to three days a week for a while, go balls out and see if you can bust through some plateaus. Also check some of the workouts on the stickys for some hints.

 

[MuffDyver]

your routine HowardRearden is basically what mine looks like and i have just learned that 5 days a week might me too much so me personally think that what these pros are saying is some good info. so im definilty cuttin back to 4 days maybe even 3 days a week.

 

[Insane_Man]

Before you start your new routine, maybe take a week off. It will help a lot.

 

[huskyguy]

I was overtraining for years until a friend got me to work out less often, I could not gain an ounce no matter how hard I tried. Now, I work out less often 2 to 3 days a week, with more intensity, with more emphasis of the core movements. It was like a miracle happened. My gains in strength were phenomenal, my appetite increased and I literally blew up like a balloon without much gain in bodyfat. Overtraining is very common and obviously counter-productive. Working out less often has been very productive for me.

 

[gottabadrash]

a-your working out five consecutive days
b-your set and rep scheme is odd
c- you only do squats for legs.. (and a little calf work? whatabout hams)
d- traps should go with back... especially if you deadlift
e- shoulders should go with chest

 

[Die$eL~Man]

i go : day 1: Back / bi's / calves
day 2: Chest/traps/forearms
day3: Delts / calves
day 4: legs

 

[Princess]

As others said, you're overtraining.
definately take a week off and start a new routine.
do you have a goal? strength? size? supermodel?

 

[HowardRearden]

My goal is to gain on all levels. Strength, Size, as well as asthetics.

Starting the DC routine on Monday then. Should've been on it months ago.

Thanks for your replies.

 

[Princess]

My goal is to gain on all levels. Strength, Size, as well as asthetics.

Starting the DC routine on Monday then. Should've been on it months ago.

Thanks for your replies.

let us know how you do. folllow it exactly and give it time to work.

 

[dedicatedmuscles]

last year, I didn't know anything about overtraining and stuff since I was a beginner. My friends told me that it's alright to workout everyday...so I did. Then after 9 months or so...I did gain..but all came to a sudden halt..especially my chest(also a bad genetics of mine)
so...researched on the net, began experimenting and slowly I make gains again.
and it's too tiring to workout everyday...oh the agony..

 

[HowardRearden]

Yeah the everyday things just isn't working out. I saw the signs months ago and just kept chuggin' away. It's going to be like night and day switching to a three day lower (but more quality) volume routine. Anyone who's tried this, did you feel as if you "weren't doing enough"? I'm sure I'll feel that way at some point. Have to put it that aside and charge on through I suppose.

 

[dedicatedmuscles]

I guess so since I've been overtraining too in the past...got used to it too that I sometimes feel that my new routine is lacking or something...but put that thought aside..for I'am growing...