ovetraining

[bds20002002]

Hi all:

im currently working a 3 day split. day 1 Legs/traps. Day 2 off. day 3 chest/shoulders/tris. day 4 off. day 5 back/bis/forearms. days 6 and 7 off.

I want to give shoulders their own day thus changing to a 4 day split. day 1. legs. day 2 off. day 3 chest/tris. day 4 off. day 5 back/bis/foreams. day 6 shoulders/traps. day 7 off.

my question is: How do I shoulder press without overworking my tris. with this 4 day split, i will be working tris 2 times a week. if i limit myself too 3 sets of military presses, do you think i will overtrain my tris?

 

[Backlash]

That should be fine. You have 2 or 3 rest days between tris, which is plenty of recovery.

The only problem I see is potentially having tired shoulders b/c of back day the day before. E.g. if you deadlift on day 5, your traps and shoulders will probably be pretty tired still on day 6. I'd probably switch day 4 and day 5. Or re-arrange them somehow...

 

[birdlegs]

yeah that should be totally fine....thats what i do and it works .....matter of fact i do 2 sets of tris after shoulders

 

[he-man]

just wait until you feel ready. we all seem to want to make it all fit into a one week period. pick an order of bodyparts like you have and take days off as needed. ie - you work back and bi's then wait a day and if you dont feel "it" or feel sore when it comes time for delts and traps take another day off. remember you grow outside off the gym and break down your body in it. nothing wrong with taking plenty of time to recover. especially if you going balls to the wall.

 

[bds20002002]

TY. i was thinking along those lines. a concern i had was not being able to hit each body part once a week. but once every 8 days or 9 days should be ok. especially since im giving the major groups their own day. ex: legs, chest, back and shoulders.

another question: what do you guys think about me alternating squatsand deads. meaning one week i squat for lower body, next week i pull for lower body. and incorporate leg press into both workouts to be sure to get the pressing movement in for quads. although pressing after squating, should be interesting. considering, i feel like im going to vomit my after squat ruitine!!!!