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NEED HELP!.. am i overtraining with this workout split?!

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    hey guys just need your help on whether im overtraining with this workout split. I am eating the right amount of protein needed to rebuild my muscles and getting sufficient sleep so i know im ok with that aspect of recovery its just the workout itself. This is my weekly workout:

    Tuesday: chest, triceps, shoulders
    bench press 3x8
    flyes 3x8
    reverse flyes 3x12 flyes and reverse flyes are supersetted
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    thursday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    pull ups 3x8
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    Friday: chest,triceps,shoulder
    bench press 3x8
    db bench press 3x8
    flyes 3x8
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    Sunday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    bent over rows 3x10
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    this workout is then repeated the next week, i will hopefully continue this for the next 4 weeks, i was just wondering whether im overtraining my body with this?
    thanks
  2. Offline

    ReputationRep:
    (Original post by genia)
    hey guys just need your help on whether im overtraining with this workout split. I am eating the right amount of protein needed to rebuild my muscles and getting sufficient sleep so i know im ok with that aspect of recovery its just the workout itself. This is my weekly workout:

    Tuesday: chest, triceps, shoulders
    bench press 3x8
    flyes 3x8
    reverse flyes 3x12 flyes and reverse flyes are supersetted
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    thursday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    pull ups 3x8
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    Friday: chest,triceps,shoulder
    bench press 3x8
    db bench press 3x8
    flyes 3x8
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    Sunday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    bent over rows 3x10
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    this workout is then repeated the next week, i will hopefully continue this for the next 4 weeks, i was just wondering whether im overtraining my body with this?
    thanks
    Whether or not you're overtraining is irrelevant. Your split is retarded.

    Just do Starting Strength or Stronglifts 5x5 until you can:

    Squat 1.5xbw
    Bench 1.25xbw
    Deadlift 2xbw

    If you can already do this then do a sensible routine like 5/3/1, a push/pull/legs split or a standard 4-5x/week bodypart split.
  3. Offline

    ReputationRep:
    (Original post by genia)
    hey guys just need your help on whether im overtraining with this workout split. I am eating the right amount of protein needed to rebuild my muscles and getting sufficient sleep so i know im ok with that aspect of recovery its just the workout itself. This is my weekly workout:

    Tuesday: chest, triceps, shoulders
    bench press 3x8
    flyes 3x8
    reverse flyes 3x12 flyes and reverse flyes are supersetted
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    thursday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    pull ups 3x8
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    Friday: chest,triceps,shoulder
    bench press 3x8
    db bench press 3x8
    flyes 3x8
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    Sunday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    bent over rows 3x10
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    this workout is then repeated the next week, i will hopefully continue this for the next 4 weeks, i was just wondering whether im overtraining my body with this?
    thanks
    What is your current goal?
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    ReputationRep:
    Why would you do the same number of reps/sets for your biceps and legs?
  5. Offline

    ReputationRep:
    (Original post by Panda89)
    What is your current goal?
    gain muscular power and size
  6. Offline

    ReputationRep:
    (Original post by Scoobiedoobiedo)
    Why would you do the same number of reps/sets for your biceps and legs?
    why should i do less reps on my legs and more for biceps?
  7. Online

    ReputationRep:
    (Original post by genia)
    why should i do less reps on my legs and more for biceps?
    Regardless of the rep range you train your legs should be trained more than your biceps. The legs are huge in comparison to the biceps and thus should be trained more.

    Think of your biceps as a well to do old fashioned lady. She wants it once a week, and she wants it to be over fairly quickly.

    Your legs are like a drunk whore with daddy issues. She wants a pounding several times a week, and she wants you to destroy it from every angle all night long.

    ^ Apply that logic to your legs and biceps, and you won't go far wrong.
  8. Offline

    ReputationRep:
    ^lol'd hard
    it's true though, legs are much larger muscles, can take more volume
    OP your split looks like a ****-ton of volume - I know I'd burn out doing that after a couple of weeks.
  9. Offline

    ReputationRep:
    How did you come up with your split? Did you just chuck in every exercise anyone had ever told you about?
  10. Offline

    ReputationRep:
    (Original post by genia)
    hey guys just need your help on whether im overtraining with this workout split. I am eating the right amount of protein needed to rebuild my muscles and getting sufficient sleep so i know im ok with that aspect of recovery its just the workout itself. This is my weekly workout:

    Tuesday: chest, triceps, shoulders
    bench press 3x8
    flyes 3x8
    reverse flyes 3x12 flyes and reverse flyes are supersetted
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    thursday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    pull ups 3x8
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    Friday: chest,triceps,shoulder
    bench press 3x8
    db bench press 3x8
    flyes 3x8
    shoulder press 3x8
    close grip bench 3x8
    dips 3x10
    lateral raises 3x10
    arnold press 3x8

    Sunday: back, biceps, legs
    squats 3x8
    lunges 3x8
    chins 3x8
    bent over rows 3x10
    bicep curls seated 3x8
    hammer curls 3x8
    seated rows 3x8

    this workout is then repeated the next week, i will hopefully continue this for the next 4 weeks, i was just wondering whether im overtraining my body with this?
    thanks
    Way too many exercises in my opinion.
    Its impossible to have both intensity and volume in a workout. Have a workout consisting of 3 compound movements and maybe 1 or 2 isolation exercises MAX with 4 sets each and then some a abs after and work till u can't do another rep in every set (don't even count reps!). I personally feel that if you are going to true failure with squats there is no way that they will be recovered fully in 3 days and also if you are working your chest on incline and flat AND flyes theres no way you could do heavy shoulder press.

    Finally add deadliest ASAP.

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