Hey.. would this be OVERTRAINING? (Question to everyone +Mic)

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Allright, heres whats up, Mic gave me this routine located at this thread

http://209.11.101.244/forum/showthread.php?threadid=30174

The routine he gave me was this (please look at it closely) This would be working each bodypart 2 times per week..

I just started it today. On monday. Heres the routine. (please read below after the routine for some very important info about myself, and that may be effective to answering that question.

If your serious about "mass" try this. It'll build a serious foundation of solid muscle and strength, something most beginners neglect.

Mon:
Squat 5x5
Stiff Leg Deadlift 5x5
Bench Press 5x5
Calf Raise 5x5
Bicep Curl 3x10

Tues:
Bent row 5x5
Bench Press 5x5
Shldr Press 5x5
Shrug 5x5
Tricep Pushdown 3x10

Wed:
Off

Thurs:
Squat 5x5
Stiff Leg Deadlift 5x5
Pulldown 5x5
Calf Raise 5x5
Bicep Curl 3x10

Fri:
Bent row 5x5
Bench Press 5x5
Shldr Press 5x5
Shrug 5x5
Tricep Pushdown 3x10

First two sets are strict with a tight contraction then last two or three go hard and heavy and see how much you can lift. Very tough routine.

I use this routine myself a couple of times a year, i only last no more than six weeks because its "nasty". After four or six weeks you should be fucked and ready to die. Take a week off then next routine.

Be sure to eat a plenty, can't get big without putting on fat, so eat up. You can always cut up later when you have the mass to show off. Make to get plenty of sleep too.

Sound good? Maybe.. Allright heres some stats about myself that may be a factor

-I'M 13 YEARS OLD

-BEEN TRAINING FOR 1 YEAR, 2-3 MONTHES

and i just started the routine today and my leg is killing me for doing those squats...

Anyway, go ahead voice you opinions, i need to hear them, it seems like a lot of work, working each bodypart two times a week..

- I FINISHED THE MONDAY ROUTINE IN ABOUT 1 HOUR, 10 MINUTES (mic, is that normal)

So please critque, I sure as heck would not want to overtrain..

Please reply with everything you got.. thanks a bunch...

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oh and by the way, MIC, do you have a pic I can see, post it or e-mail it too [email protected] ... thanks...

 

[WarriorPL]

if i were you, i wouldn't do deads of squats. im 16 and waiting till i grow a few more inches or till im 18, you'reat risk at fuking up ur spine and stunning growth.



~WizKid

 

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i'm not sure.. any more opinions on this..

thanks for the reply..

 

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BTW, what do you do for legs then, wizkid?

 

[Deathspell Omega]

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The routine you posted looks quite solid indeed. However, I wouldn't do 5x5 for *everything*, just for certain 'problem areas'. For areas that grow more easily, 2x6 will work. Also, at your age, I wouldn't do any squats with more than 100 pounds on the bar. Go deep and learn the form; thus by the time you decide to start using the heavy weights, you'll already have built a solid foundation.

Ditch the Tricep Pushdowns in favor of Weighted Bench Dips (major Tricep-burners) or Close Grip Bench Presses. The pushdowns may be hard on your elbows. I also think that Standing Military Presses build more total-body strength than Shoulder Presses do. Lastly, you might want to do some Pullovers...

 

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2x6!!?? thats crazy, for that i'll be done in like 2 minutes.. i dont agree on that one..

and for the squats, i dont do over 100lbs... and i'm definetely doing push downs, dips suck. and i basically agree with you with the shoulder press...

thanks for the reply..

 

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and i dont do 5x5 for everything, i do 3x10 on the last one..

But overall, i loved the routine for monday, i'm just worried that it'll be too much, and theres probably only one thing I might change which would be the shoulder press... into a military press of some sort.

and tricep pushdowns dont kill my elbows, back in my old routine I was doing

70lbs for 12 reps without doing absolutely no harm to my elbows.. the only thing i have hurten my elbows (only happened once, and i had to take a day off, and skip the rest of my workout because like everything has to deal with elbows except legs) and that was on the shoulder press, but lately i've been fine with it...

BTW is 70x12 good for my age? I actually have done like 160 or 170 for one, but on that i yanked down the hardest i could, i should of hurten my elbow but i fortunetely didnt.. My tricep is probably indeed my best bodypart, even though i love my traps...

lets get some more replies in.

 

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Wizkid.

do a bit more research on doing dead lifts and squats at your age.

I wont say much because im not authority on the topic.

All i can say for sure is......if you squat wrong you can fuck up your back. or if you have a weak back that can mess it up as well.

If i was you and i was still not going to squat i would spend the next two years doing good mornings, and ab work so that my core was as strong as a tree trunk so that when you decided to do these vital exercises you have less of a chance to mess it up. also spend a lot of time on hamstrings.

I cant remember the exact sentance but it went something like this: if it is bad to squat before 18.......then my baby daughter is in a lot of trouble, cause she squats to go to the potty.
That was a reply (not direct quote) from Ian king the strength coach.

 

[Cackerot69]

Good to see you still lifting brumans, you gonna be a huge mofo!

Question - are you taking all of those sets to failure?

Wizkid, squats and deads aren't going to stunt his growth, in fact they will promote growth.

 

[Deathspell Omega]

2x6!!?? thats crazy, for that i'll be done in like 2 minutes.. i dont agree on that one..

2x6 is more than enough to promote growth, just go heavy and lift to (or beyond) failure. If you finish early, that's a positive thing, as it leaves you time for other things in life...

Keep in mind that lifting without eating or sleeping a lot is essentially worthless. Eat 1.2-1.4 grams of protien per pound of bodyweight, and try to get 3000+ calories per day. I usually eat three cans of Tuna a day, as well as about 3 litres-1 gallon of protien-fortified milk. An easy way to get a lot of quality protien with little-to-no carbs is to mix 2 cans of tuna and one cup of lowfat cottage cheese in a bowl, add some celery, mix up, and chow down... 80 grams of protien and only 18g. carbs.

Deathspell Omega

(By the way, the Dip is the upper-body squat, and FAR superior to the push-down, in my opinion. Too many people push with their traps and shoulders in the pushdown. CG-Bench Presses are also rather excellent...)

 

[blood_drinker]

To me that looks like complete bullshit.

1) Why chest three times a week solely with bench press? I am sure you would see better growth if you stuck to one day as Chest and Tris, and blast both with Flat bench, Incline bench, DB Press, Cable crossovers. Now for tris, skull crushers, weighted dips (chest too perhaps), cable pulldowns.

2) This goes for biceps too. Why a random bicep curl in the midst of it all twice a week? Again, I recommend a day for Biceps, and do Barbell curls , alt supinating curls, etc.

I recommend the following split
Mon - chest / tris
Tue- legs, abs
Wed- off
Thurs- Back/Bis/Traps/Rear delts
Fri- Shoulders, abs

Be sure to follow a proper bulking diet and you are set.
Dont complicate it with your split. way fucked up IMO

PS. I am 16 in a couple of weeks, and I squat and deadlift with no problem - yet I make SURE I use good form. Dont sacrifice your spine. My legs grow like weeds from squats, as should yours with the proper regimen.
Deads are great for hams and your lower back.

>> For less problems, do not skip deadlifts and abs, as your stabilizer muscles will weaken, and then you will get hurt from doing heavy movements such as squats.

Good luck,
bl00d

 

[blood_drinker]

btw, post your stats

 

[MonStar1023]

Whatsup bro? Yeah your program looks pretty good to me. I dont agree though that squats or deads stunt your growth if you are under a certain age. I was 12 when I started working out and I was around 5'5"-5'6" and now I am 5'11" and I did squats/deads/bench/hang cleans/etc. all the basic power exercises. I have never had a problem but I dont know. Good luck boss.

 

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absolutely, my chest is KILLING me right now, and i am absolutely not doing bench press today....

BTW, I noticed there where no pec exercises in the routine...

where would that fit in...

Help Me update it a bit

Mon:
Squat 5x5
Stiff Leg Deadlift 5x5
Bench Press
Calf Raise 5x5
Bicep Curl 3x10

Tues:
Bent row 5x5
Bench Press gone, need to add something for pecs..
Shldr Press 5x5
Shrug 5x5
Tricep Pushdown 3x10

Wed:
Off

Thurs:
Squat 5x5
Stiff Leg Deadlift 5x5
Pulldown 5x5
Calf Raise 5x5
Bicep Curl 3x10

[][[][]][And I also should do something for pecs either thursday or friday... so there both getting hit the same way...

Fri:
Bent row 5x5
Bench Press 5x5
Shldr Press 5x5
Shrug 5x5
Tricep Pushdown 3x10 [

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Or maybe I could work my bodyparts 2 times a week (as shown above) Then the next week only work them 1 time a week...

does that sound good?

 

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actually my

THIGHS, BICEP, AND CHEST ARE ALL HURTING.. but i dont have to worry about them for another 2 or 3 days or whatever...


But i'm still worried about working them 2 days a week.. i mean this routine is a big change from working on my old one 3x12 for all the exercises working them one time a week.. and now I'm doing 5x5 with much heavier weight...

SO SHOULD I DO LIKE I SAID, DO THE ROUTINE AS SHOWN ABOVE WHICH WORKS 2 TIMES A WEEK, THEN THE NEXT WEEK ONLY WORK THE BODYPARTS 1 TIME A WEEK...

I know some people change there workout everyweek, meaning tring to never do the same work out they did in the past...

so should I really do that... It sounds kind of cool.. and it will probably, avoid overtraining of some sort... and i of course arent going to workout something if i'm sore.

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And to answer the question to whomever asked it,
Yesterday, doing mondays routine, I didnt want to do squats to failure, so i Made them kind of light (but they still hurt totally) the still leg deadlifts, I probably could of gotten 2 or 3 out of myself.. Bench Press was the craziest by far.. I definetely went to failure on that, I was strething my chest out totally and I could feel it, and the day after it hurts the freaking most because I did it to failure really really toughly. Calf raise, in a short answer, no. Bicep Curl, I only did 3x5 because I thought that was what it told me to do, but i misread it and it really is 3x10..... but after 3x5 on my bicep curl and taking every last power i got i did 5 reps, and i'm sure thats why it hurts so much today because of how much strain i put on them tring to get the last reps in.

I waited about 30-60 seconds in between the sets..

OK, I HAVE AN IDEA... HOW ABOUT ON MONDAY AND TUESDAY I DO 5X5 ON ALL OF THEM EXCEPT THE LAST ONE I DO 3X5.. THEN ON THURSDAY AND FRIDAY I DO 3X5 ON ALL OF THEM....

THEN THE NEXT WEEK I COULD MAYBE SHORTEN IT DOWN TO WORKING THEM ONCE A WEEK DOING 5X5...??

I NEED SOME CRITQUES ON WHAT I'M THINKING HERE.. SO REPLY!

 

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BUMP

 

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Hey, i got my Anabolic Protein Mix in today from the proteinfactory, I also got some good ol' flax seed oil.. Anyway, its time for me to go to the gym for tuesdays routine, talk to you guys later.

 

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today for tuesday's routine my back is very sore, and my legs are still sore from monday...

 

[he-man]

i've used the 5x5 program before and only lifted three days a week using different exercises on each day. i don't know about you but after doing those last three sets all out there is no way in hell i could do it again after only two days of rest

 

[Cackerot69]

I know you are young and relatively small (although big for your age), and you seem to have a large amount of dedication and persistance. Sometimes this persistance overtakes out logical thinking and judgement. You just want to succeed so much that you do that extra training day, or that extra set, when in fact this effort could actually be slowing you down and halting any progress you would have made.

If you were to come to me for training advice, I would put you an a routine such as this one:

Monday

Bench Press - 2x5-7, 1x10-12
Flye - 3x6-12
Miltary Press - 3x6-12
Skull Crusher - 3x6-12
Squat - 2x5-7, 1x10-12
Leg Extension - 2x10
Leg Curl-2x10

Wednesday

Chins - 3xfailure
T-bar row-2x6-12
Shrug-2x10
Striaght-Bar Curl-2x6-12
Calf Raise-2x10-12
Grip Work - 1x30 seconds, 1x60 seconds

Friday - Repeat cycle

On this routine, you would increase your poundage and/or reps during each and every workout, this is what makes you grow and get strong. Getting big and strong is not a function of how much time you spend in the gym, it's completely a function of progression which means adding weight and/or reps to the bar every workout. If you follow this one simple rule you cannot fail in the weight lifting game, it is this very thing that makes you grow. If you eat enough and progress you grow, there is no catches. Trust me, it's just how the body works.

If you need any help feel free to PM me or e-mail me, I admire your work ethic at such a young age...I'd be more than happy to help you succeed.

Good luck.

 

[HulkRow]

yo,
" ~~~ " whats your stats????

 

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i'm 5 foot.. 120lbs and i'm going to be 140 maybe 150 pounds depending on how much water weight i have before I start cutting................................................................................................I'm kind of short, and havent REALLY started puberty yet.. meaning no armpit hair or whatever .............................................................................................................................................................

And i'm kind of confused, I hate this training stuff, I just want a good routine that will give me total size, without overdoing it..

I still love the routine that Mic gave me, I mean I'm doing it really nice and I love how sore I am..

But you know, I personally think this would be a good idea, if I just do the two work outs, then when i'm absolutely FULLY recovered, meaning not sore in any the places I have to work then i should start it over again, and if i'm still even a little sore I just skip that day until i'm have absolutely 0 soreness at all...

does that sound good?

thanks for the replys..

 

[HulkRow]

do what ever your body tells you,once your 15-16 you'll be hugh!!
5' in not really that tall -infact its short,but again once you get older you will get taller.
Damn im 16 and am 140 and about 5'6 - 5'7 ..your pretty well built.

Just keep at it..it will be worth it,alot more girls will like you and you feel better.(but you already knew that)

 

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it better, so far as i stated before, I love the routine, but i just dont want to do to much of it, i'll probably stick to what i did before and just go on to it when i'm not sore...

I'll get some newer pics in also...