Am I overtraining???

[rollmuncher]

After reading some threads, I think I am probably overtraining! I have read that some people only do maybe 6-9 sets per body part!?! I have been lifting for about 5 months and seen some nice strength gains but only small size gains. I haven't gained a pound, but when I look in the mirror I can tell that some muscles have grown.(Traps,Back,Chest) If I go to the gym and do 8 sets for chest or any other body part I feel like I didn't do shit!! Please let me know what I should do. Some back round,I am currently 22yrs 5'7 165lbs. I was 190lbs,(A real FAT ASS) then I did Atkins. I dont know what my %bf is, but If i was 145lbs, Iwould be shredded! I get about 240-300gr of Protien and 200grof Carbs. per day If I eat more carbs I gain Fat like no other!!!! If that helps? I just had my ACL replaced so the only lower body I can do is physical therapy 4x a week! My routine is....

Monday: Back
Bent Over Rows 12,10,8,6
T Bar Rows 12,10,8,6
Bent Over Dumbell Rows 12,10,8,6
Wide Grip Chins 10,8,6,4
Biceps
Preacher Concentration Curls 10,8,6,4
Barbell Curls 12,10,8,6
Preacher Curls 12,10,8,6
Incline Curls10,8,6
Tuesday: Shouders
Dumbell Lateral Raises 12,10,8,6
Bent Over Rear Delt Raises 12,10,8,6
Arnolds 12,10,8,6
Traps
Dumbell Shrugs 12,10,8,6
Wide Grip Barbell Shrugs 12,10,8,6
Seated Barbell Shrugs 12,10,8,6
Wednesday Forearms
Wrist curls 12,10,8,6
Reverse Wrist Curls 12,10,8,6
Reverse Curls 12,10,6
Abs
Crunchs 2x30
Side crunchs 2x30 right and left
Thursday : Chest
Incline Dumbell 12,10,8,6
Flat Bench Flys 12,10,8,6
Decline Press 12,10,8,6
Dips 3x10
Triceps
Dips (palms on bench feet on a chair) 20,25,30
Close-Grip Bench 12,10,8,6
Overhead Ex. 12,10,8,6
Kickbacks 12,10,8
Friday: Abs, Cardio jog for 30min

Saturday: Rest

Sunday: Rest
Thanks for your help guys!!!!!! Mike

 

[louden_swain]

Where are the legs???

You need some squats!!!!

Don't tell me you are an upperbody trainer.

 

[The Red Dragon]

Monday:

Back
Bent Over Rows 12,10,8,6
T Bar Rows 12,10,8,6
Bent Over Dumbell Rows 12,10,8,6
Wide Grip Chins 10,8,6,4

Biceps
Preacher Concentration Curls 10,8,6,4
Barbell Curls 12,10,8,6
Preacher Curls 12,10,8,6
Incline Curls10,8,6


Tuesday:

Shouders
Dumbell Lateral Raises 12,10,8,6
Bent Over Rear Delt Raises 12,10,8,6
Arnolds 12,10,8,6

Traps
Dumbell Shrugs 12,10,8,6
Wide Grip Barbell Shrugs 12,10,8,6
Seated Barbell Shrugs 12,10,8,6


Wednesday Forearms

Wrist curls 12,10,8,6
Reverse Wrist Curls 12,10,8,6
Reverse Curls 12,10,6

Abs
Crunchs 2x30
Side crunchs 2x30 right and left


Thursday : Chest

Incline Dumbell 12,10,8,6
Flat Bench Flys 12,10,8,6
Decline Press 12,10,8,6
Dips 3x10

Triceps

Dips (palms on bench feet on a chair) 20,25,30
Close-Grip Bench 12,10,8,6
Overhead Ex. 12,10,8,6
Kickbacks 12,10,8


Friday: Abs, Cardio jog for 30min

Saturday: Rest

Sunday: Rest

Easier to read . Man your stats are so close to mine, I'm 5'7 and 185 lbs (I'm a semi-fatass). How do you feel about that Atikin's diet? How long did you do it for?
Looks fine to me but bear in mind that smaller body parts don't require as many sets as larger body parts. You've got just as many sets/reps as you do for bi/tris/forearms than back/chest. Stick to compounds, instead of kickbacks do skull crushers or something. Sucks that you blew out your lower region though, you're missing out on deads/squats those cause the most growth...and not just in their target areas. If you don't feel satisfied, increase the weight and do lower reps, trust me HEAVY weights will give you satisfaction. 12 reps seems excessive =/ I do 5x5 on a major compound and add 3x8 on auxilary compounds.

 

[rollmuncher]

louden_swain,As I mentioned above, I had ACL surgery(knee) So for the time being, The only leg training I can do is Physical therapy!!!!!!!!!

 

[louden_swain]

Well, I do think it is unecessary to have so many exercises for so many muscle groups.

I use one exercise per muscle group at one set a piece and this is after 9 years of training. I have gained 8lbs of solid mass since February.

Remember, training breaks down the muscles, but you have to eat and rest properly.

You can break yourself down to the point you cannot recover, therefore you will receive no gains.

 

[pillsbury]

people get carried away with sets, reps and numbers altogether...
raise the intensity levels...one true set of an exercise can be much more beneficial than 5

 

[MeatHead57]

it looks some what like mine accpet i do

mon. rest , Abs
tuesday- shoulders
wed-back
thursday- rest,abs
fri-legs
sat. chest ,abs
sun- bis and tris

i do about 10- 15 sets

accept i rest more and i also probably eat more ( around 4000) a day but when i get out of schol i will lower my reps and increase my food to about 6000 because i will be swimmin, bmx, wrkin out, doing summer rowing for my cerw team!

 

[rollmuncher]

The Red Dragon, I loved the Atkins diet!!! Some people talk shit about Atkins and say that it is unhealthy. It is kind of a no- brainer, I mean which is more unhealthy, eating excessive protien for a few months, or carrying around 30,60, or 90lbs of extra body fat! I was on it for 7 weeks. But I basically just did the induction phase the whole time! I ate nothing but fish, tons of any meat I could find, and a shit load of cheese!!!! And i walk/jog 1-2 miles a day! Once I was in Ketosis The fat just melted off!! ANyway thanx guys for all of the help! Anybody else have some thoughts on how I should change this up? Mike

 

[The Red Dragon]

Yeah essentially you need to drop the sets on the smaller bodyparts. Compounds are your friends, they can take down tons muscle groups in one movement . Yeah pillsbury brought up a good point, go by intensity not by set/reps. IE do heavy compounds, reduce rest time between sets to 1-3 minutes (that's what I do) and keep each work out between 45 min - 60 minutes maximum. And I assume you know about the dieting and rest. You'll know when things get intense ...and the satisfaction you get from high intensity is amazing. Try the 5x5 routine, its very simple yet very effective & intense. Can you recover from that injury you have?

I'm going to do CKD and add that with HIIT. Wow 4 lbs/week impressive. I'm very excited to start cutting soon. I have about 10 weeks for it. What does 25 lbs look like? Did you lose your belly/love handles etc?

 

[rollmuncher]

Thanx for all the advice! I lost my beer gut, but there was still some stubborn fat that kinda looks weird. All the fat that was left on my stomach all collected around my waist just below my belly button!! My neck got a lot smaller too! And I could finally see some deffinition in my inner chest! YEAH! I still would like to get rid of somemore, but know that I lost 25lbs it is getting harder to lose! Mike