Am I overtraing

[Chris52686]

I am 17 and have been lifting for two years but havnt had any major gains in about 6 months. I am currently 170 and bench 255(It was actually about 270 about 4months ago). Thanks in advance for any reponses, any suggestions of changes to my current workout would be greatly appreciated

Week 1

Day 1
Exercise Sets Reps per set
Bench Press 5 8
Incline Bench Press 4 8
Extension 5 8
Pressdowns 5 8
Dumbell Preach 4 8
Standing Barbell curl 3 10
Dumbell concentrated curls 5 8
wrist curls 2 25
reverse wrist curls 2 25

Day2
Squats 5 20
Toe raises 5 20
leg curls 7 10
leg extension 7 10

Day3
Pull ups(warm up) 1 10
D-Lift 5 8
Shrug 5 10
Upright row 5 10
Lat pull down 5 10
One arm row 3 10
Military Press 5 8
Lateral Press 3 10
Front raise 3 10
Bent over lat raise 5 8
Power Clean 5 8

Day 4
same as 2

Day 5
same as 1

Day 6-7
Rest(cardio)

Week 2

Day 1
same as 3

Day 2
same as 2

Day 3
same as 1

Day 4
same as 2

Day 5
same as 3

Day6-7
rest

next week same as week one

 

[ffknight84]

if ur gonna do such a high amount of sets and reps, assuming 5x8 is the working sets and doesnt include warmups, then yes. 5 sets of 20 squats, can u walk the next day? I would suggest looking at needsizes routine, im doing that now, and did a form of that in high school and it works the best for ME. How much can you squat and power clean too, those are more important then benching, at least too me.

1. squat
2. powerclean
3. bench

 

[molnii]

it would be overtraining for me....can u easily recover??

 

[ffknight84]

well are you making gains, if so then its fine, but he hasnt made gains in 6 moths so clearly hes overtraining.

 

[IronLion]

that is kinda how I trained when I was real young, and I made gains from it....but I would have made more gains with a better program. I would say that you would have to be dedicated to your diet, water intake, and supplements for that to not be overtraining.

 

[casualbb]

1. Decrease volume
2. Eat more

I'd say if you're not making gains it's more a question of diet than of exercise. Any routine will produce at least SOME results, so if you're seeing ZERO results you need to up caloric intake, esp if your weight has been stuck.

Now if you start eating more and gain fat instead of muscle, THEN you know your routine sucks

Remember, generally weight gain is a prerequisite for muscle gain.

-casual

 

[Chris52686]

How much can you squat and power clean too

Max Squat 250
powerclean 185

 

[ffknight84]

eurorides, sounds to me like to take too long between sets. How long do you wait. Mine are like 30-45sec and abot 1.5 minutesw between dif exercises

 

[ffknight84]

well im doing needsizes 5x5

heres was my leg day yesterday

Squats
1x10@115
1x8@155
1x6@185
5x5@225

about 45 sec between sets there

Hack Squats
1x12@95
1x10@135
2x8@185

bout 40 sec between

Straight Leg Deadlift
1x12@45
1x10@95
2x8@135

bout 30 sec between

Then i went on to calves and some nminor back work
my legs were very tired after this and there would be no way i could do it again, its all about intensity.

im not saying its not ok to take long breaks, but evaluating what your saying it may benefit you more to take shorter breaks