is it ok to lift........

[110%]

i only take protein powder and i am gonna start creatine. am only 16 and have never used steroids or nething like that. without the ability to keep from overtraining as easily is it still ok for me to keep on this routine.
DAY 1: CHEST, BICEPS
DAY 2: BACK, TRICEPS, FOREARMS
DAY 3: LEGS, SHOULDERS

I LIFT MONDAY, TUESDAY, WEDNESDAY, FRIDAY, AND SATRUDAY AND REST THURSDAY AND SUNDAY. I FOLLOW THE CYCLE OF DAY 1, THEN DAY 2, THEN DAY 3 THEN BACK TO DAY 1 IN ORDER OF LIFTING DAYS. ALSO I DO ABS MON, WED, AND FRI AND CALVES TUE AND SAT. AS WELL I DO CARDIO FOR 20 MIN. MON, WED, FRI. IS THIS OK OR SHOULD I ONLY LIFT BODYPARTS ONCE A WEEK TO KEEP FROM OVERTRAINING

 

[bigmag]

I'd advise you not to train bi's with chest or tri's with back. That is because when you do bench your tri's are being worked also. When you work your back your bi's are being worked. Since you're obviously looking for a three on one off routine try this out:
day 1: chest, shoulders, tri's
day 2: back, bi's
day 3: legs

I've been on that routine several times, and it's helped me tremendously. Try it out!!!

 

[110%]

i know about the working muscles pair together but i just got off of doing that for about 5 months and have switched to working chest with bis and back with tris so they can lift more weight cuz im trying to bulk

 

[rgosit]

agree with big mag

back and bis
chest and tris


eat 6 meals day and sleep 8 hours a nite atleast and u should grow and get mad stronger without overtraining

 

[110%]

i know about the working muscles pair together but i just got off of doing that for about 5 months and have switched to working chest with bis and back with tris so they can lift more weight cuz im trying to bulk

 

[TheBandit]

If you're going to stick with the Chest/Bi and Back/Tri split, then put them perhaps the first day of training, then your last, so they have time to rest and you wont blast them too soon...like this

Day 1: Chest/Bi
Day 2: Legs/Forearm
Day 3: Shoulders/Traps
Day 4: Back/Tri

Just my .02

 

[einstein1]

I'm glad to see that you're actually concerned about overtraining. I've posted a lot of info on this board about the subject and some people seem to laugh it off and take the attitude that as long as they lift heavy every day, they will grow. How wrong! Anyway, i would like to see what exercises you're doing for each bodypart and how many sets and reps for each exercise. I can tell you without knowing that info that it is bad to lift back to back days. I would (and am) start lifting on a 1 day on 2 day off routine. When I see your routine, I will be able to give you more guidance.

 

[Exodus]

one thing you could do is make chest/back on monday and then do bi/tri on friday

hey its a different idea than the others listed........ you will never be able to get a better pump thats for sure

 

[110%]

this is my routine for each bodypart (im trying to bulk):

CHEST:
FLAT BENCH PRESS- 5 x 6, 5, 4, 3, 2
INCLINE BENCH PRESS- 4 x 6, 6, 4, 2
INCLINE DUMBELL PRESS- 4 x 6
FLAT BENCH DUMBELL FLYES- 4 x 8-10

BICEPS:
STANDING BARBELL CURLS- 3 x 8, 6, 4
SEATED ALTERNATING DUMBELL CURLS- 3 x 8, 6, 4 (EACH HAND)
CONCENTRATION CURLS- 3 x 8, 6, 4
(THIS ROUTINE IS FROM DENNIS JAMES IN FLEX MAGAZINE THE EXERCISES CHANGE EVERY WEEK BUT IT IS ALWAYS 3 AND REPS AND SETS ALWAYS LOOK LIKE THAT)

BACK:
HYPEREXTENSIONS- 2 x 20
DEADLIFTS- 3 x 10, 6, 4
BARBELL ROWS- 4 x 8, 6, 4, 4
T-BAR ROWS- 4 x 6-10
FRONT LAT PULLDOWNS- 4 x 6-10

TRICEPS:
PRESSDOWN- 4, 10, 8, 6, 6
LYING FRENCH PRESS SUPERSET WITH CLOSE-GRIPPED BENCH PRESS- TO FAILURE AND TO FAILURE
*FAILURE IS USUALLY IN 4-8 REP RANGE FOR EACH MOVEMENT
SKULLCRUSHERS- 4 x 8, 6, 6, 6

QUADS:
LEG EXTENSIONS- 3 x 30
SQUATS- 4 x 15, 15, 12, 12
LEG PRESSES- 4 x 12, 10, 10, 8

HAMSTRINGS:
LYING LEG CURLS- 4 x 6-10
STIFF LEGGED DEADLIFTS- 4 x 6-10

SHOULDERS:
SEATED SMITH MACHINE BARBELL PRESS- 4 x 4-8
UPRIGHT ROWS- 4 x 4-8
LATERAL RAISES- 4 x 4-8
BENT OVER REAR DELT RAISES- 4 x 4-8

ABS:
CRUNCHES TRISET WITH CATERPILLARS TRISET WITH REVERSE CRUNCHES- 3 x 50, 20, 80

CALVES:
SEATED CALF RAISE- 3 x 15

 

[einstein1]

The first thing you should ask yourself is: Are you making progress with each trip to the gym? Can you add either weight or reps to your workout with each visit? It seems to me that you have a lot overlap. The chest (or pecs) can only flex using 2 motions. The basic press, and fly. You don't need to do every variation of these exercises to stimulate growth. Pick 1 press movement you like and one fly movement you like and work with those. You said that you are trying to bulk. You need to ask yourself, what is the stimulus that stimulates growth? Logically, it is the last set of the rep carried to + failure because the last rep is the only rep that requires 100% intensity of effort. The fallacy of volume training is that once you stimulate growth you don't need to keep doing it. You are training to build mass. To build mass you need to stimulate growth. Therefore, any extra exercises (sets) performed beyond what is required to stimulate growth is overtraining. There is not a "magical" exercise that will mystically get you big. For chest do 2 sets each of a press movement and fly. Bi's- 2 sets of one curling movement, Tri's-2 sets of one press down movement, Back- 2 sets of 1 pulldown, row, deadlift movement, Shoulders- 2 sets of one mil press movement (lat raises optional), Legs- 2 sets of a squat, calf extension movement and finally Traps- 2 sets of a shruging movement. Workout once every 3 days and take each set to + faiulre and you will stimulate growth.