Is my routine overtraining?

[nerdyweakling]

Just a simple question. I have read that you don't need to workout each body part more than once a week, but see others doing a weekly routine similar to mine. Can someone tell me if I am surely overtraining with a regime like this, and would benefit from changing it?

I started lifting 3 months ago but have only had access to a quality gym where I have been able to start nuking my muscles for the past 2-3 weeks. I am 28 years old, 6 feet and roughly 175 lbs.

I generally do these routines, and do 3-4 sets with 8 reps for all of them:

Day 1: Chest, Back
db bench
db fly's
incline bench
incline fly's
decline bench

lat pulldown
cable pull
db lift (from the side)
chin ups (assisted)

Day 2: Triceps, Biceps, Shoulders
Shoulder press
db straight arm raises
lateral raises/reverse delt raises (not sure what these are, it is essentially like reverse fly's)

closed grip bench
rope pull down
single arm cable pulldown
dips

db hammer curl
reverse grip curls (w/ one bar)
seated curls (w/ 1 bar)

Day 3: Break

Repeat

Thank you!

 

[thecompound]

I dont think so, its how fast you personally can recover and what not. Just use your body to tell you. If you start to get real sore and that same day is coming up, take it off so you can repair and return

 

[C0LUMB0]

Just a simple question. I have read that you don't need to workout each body part more than once a week, but see others doing a weekly routine similar to mine. Can someone tell me if I am surely overtraining with a regime like this, and would benefit from changing it?

I started lifting 3 months ago but have only had access to a quality gym where I have been able to start nuking my muscles for the past 2-3 weeks. I am 28 years old, 6 feet and roughly 175 lbs.

I generally do these routines, and do 3-4 sets with 8 reps for all of them:

Day 1: Chest, Back
db bench
db fly's
incline bench
incline fly's
decline bench

lat pulldown
cable pull
db lift (from the side)
chin ups (assisted)

Day 2: Triceps, Biceps, Shoulders
Shoulder press
db straight arm raises
lateral raises/reverse delt raises (not sure what these are, it is essentially like reverse fly's)

closed grip bench
rope pull down
single arm cable pulldown
dips

db hammer curl
reverse grip curls (w/ one bar)
seated curls (w/ 1 bar)

Day 3: Break

Repeat

Thank you!

split up your push and pull days...back and chest have too many compound movements for one training session.

no need to do fles on the flat and incline...alternate from week to week.

seems you are training on a 2 day split ,you could do
monday -back
tuesday-chest
wednesday-off
thursday-shoulders traps and legs
friday-bi's and tri's

abs.....whenever
cardio...on wednesday and saturday if you like.

most people like to do back + bi's , chest + tri's

lots of options .

 

[stevesmi]

i do a push/pull/leg split. and i aim to go everyday to the gym.. if i feel like my body needs a rest then i take a day or two off.. thats the best way to do it

 

[nerdyweakling]

Thanks everyone.

So how about if I do:

Day 1: Chest, Biceps and Shoulders
Day 2: Back, Triceps and Forearms
Day 3: Rest
Day 4: Repeat (I'll integrate legs into the routine later). Does this type of split make sense?

 

[stevesmi]

chest, triceps, shoulders on same day is better. pushing split
back, biceps on same day pulling split
if you are gonna rest do it in between those 2 days. but the point of doing splits is so your muscles rest while you are working another group.

also you need a leg day. don't be working your upper body and ignoring your legs.

 

[Judo Tom]

do you have legs? do they work?

 

[msinnott1000]

do you have legs? Do they work?

lol

 

[SouthernLord]

do you have legs? do they work?

For leg day I would suggest 12-16 sets of squats.

Work up to a heavy triple followed by 5x5 with 80%, then an all out set of 20 to destroy what ever muscle fibers that havent been torched.

This should help him determin if hid legs are in working order


Actually don't do this lol
Not for noobs.

 

[Judo Tom]

For leg day I would suggest 12-16 sets of squats.

Work up to a heavy triple followed by 5x5 with 80%, then an all out set of 20 to destroy what ever muscle fibers that havent been torched.

This should help him determin if hid legs are in working order


Actually don't do this lol
Not for noobs.

after that his legs wont work!

 

[Sherk]

do you have legs? do they work?

Idk why but I laughed so hard when I read that. Not trying to be mean towards the OP it was just funny. LMFAO!

 

[kc17]

Just a simple question. I have read that you don't need to workout each body part more than once a week, but see others doing a weekly routine similar to mine. Can someone tell me if I am surely overtraining with a regime like this, and would benefit from changing it?

I started lifting 3 months ago but have only had access to a quality gym where I have been able to start nuking my muscles for the past 2-3 weeks. I am 28 years old, 6 feet and roughly 175 lbs.

I generally do these routines, and do 3-4 sets with 8 reps for all of them:

Day 1: Chest, Back
db bench
db fly's
incline bench
incline fly's
decline bench

lat pulldown
cable pull
db lift (from the side)
chin ups (assisted)

Day 2: Triceps, Biceps, Shoulders
Shoulder press
db straight arm raises
lateral raises/reverse delt raises (not sure what these are, it is essentially like reverse fly's)

closed grip bench
rope pull down
single arm cable pulldown
dips

db hammer curl
reverse grip curls (w/ one bar)
seated curls (w/ 1 bar)

Day 3: Break

Repeat

Thank you!

why dont you do legs ?? I will add 1 day for legs , and
do monday : pushing
tues : pulling
wed : legs

 

[ceo]

judging by your stats, I will answer, YES. Too much volume. You don't need to do db bench, db flys, incline bench, incline flys, decline bench. Pick one. What about flat bench?

You want to do two days in a row, then rest one day and do your same workout two more days in a row? Horrible idea. Monday, Wednesday, Friday, and work your legs.

Where's the deadlift? Squat? Barbell Bench? You can forget about making big gains until you get your thigh/back musculature growing. Don't skip the deads and squats!! Working chest, delts, tri’s, and biceps works approximately 10% of your overall lean body mass. Heavy deadlifts and squats (not necessarily at the same time) works more like 70% of your musculature at once and sends a STRONG message to your body to GET GROWING NOW!

And eat a lot. I mean eat...a LOT! Like eat every couple hours. 2+ grams of protein per pound of body weight. Plenty of good fats and carbs.

 

[P_o_B]

i have the same question i didn't make a new post donno why so i thought id just post here lol
well this guy that works at my gym, he kinda trains me, and i workout with him sometimes, hes around 48 been lifting for 15 years
im 20 5'10 170lbs n he says i should do lots of sets per muscle..
exampl today we did traps/shoulders, around 7 exercises, 35 sets i think
well i guess thats ok right?

 

[ceo]

nope. He's got it ass backwards. Less is more.