Am i way too overtraining?
Hi i am training for 2 years as a bodybuilder, ya know some high reps scheme ? 2 years being a powerlifter but fat as fuck too. said to myself, what am i gonna do with all these strength if i look like shit? so i bust my ass off lost 56lbs in 2 years, but they said i am overtraining? heres my training regimen and diet plans
MONDAY chest back abs,
flat barbell bench press, superset to wide grip behind the neck pull ups ( as many as i can do ) ill do 3 sets of these superset last set would be the heaviest 6-9 reps
incline dumbbell press superset to chin ups as many as i can do, 3 sets of these last set the heaviest on db press
weighted dips to failure, superset to bent over barbell rows 90 degrees as many as i can do 3 sets..
flat dumbbell flyes 12 reps each set, superset to t bar rows, fo da hoes, as many as i can do.
pull overs 5 sets of 12
TUESDAY shoulder, arms, abs and calves
Seated Military press 4 sets of 6-12 ( last set the heaviest )
Seated hammer strength shoulder press 6-8 4 sets
side lateral raises without momentum, 4x8-12
rear deltoids flyes 4x8-12
Dumbbell tricep extension 4x8-12
rope pressdowns 4x8-12
close grip bench press 4x6-8
parallel bar dips ( straight body to emphasize more tricep action 
) 4x6-10
diamond push ups to failure 4sets
tricep kick backs 20x4
dumbbell curls dropsets (50lbs,40lbs,30lbs as many as i can do) 3 sets of these bad baby
supersets : Straight bar curls 10reps - dumbbell hammer curls 10reps - cable rope curls as many as i can do 3 sets
Preacher curl 3 sets to failure
Wednesday, Legs, abs and calves
Squats 5 sets of 20-25reps
leg presses 5 sets of 20-25reps
stiff legs deadlifts 15x4
leg curls 4x20
elevated ab crunches 60x3
leg raises 30x5
oblique crunch 20x4
toes in calf raises 40
toes out 30
neutral 20
and back to chest... i aint gonna lie, i suffer from insomnia, maybe i should decrease something?
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You need to eat as much as you can if you are training that hard. Get in the clean calories, they don't hurt much if you do cardio.
So yeah i think i am overtraining. I sleep at 10pm, and began feeling sleepy at around 12am. So i think CNS is pretty fucked up now. But i am addicted to lifting weights i work as a gym instructor.
also i am a very cheap guy, i need to get 150g of protein a day. I am eating like pig, but clean foods.. usually i cook 750grams of chicken breasts ( 115g each piece of chick breast 7 of them everyday ) thats all i eat and 250g of carbs. is that amount of breasts sufficent enough to reach 150g of protein? thanks
You're 19 and you weigh 150lbs? So you were 17 and weighed 206lbs? But you were a fat power lifter for 2 years so you started power lifting at age 15? Now you're 19 yrs old and a 150lb body builder? Could you clear this up for me please? I'm confused.
yes that is right, im a powerlifter for 1.5 years close to two, then i realized what the fuck am i gonna do with all these strength whenever i see in the mirror i look like a slob. Wuld them hoes know i powerlift? no. Would they know i can bench 300 at 16yrs old? no. so yeah i cut down and commit to fat loss.
How about you don't use derogatory terms about women like "hoes" ??????
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Decrease cardio if you have to. Also if your super setting all that the traditional and right way you should be in and out in about hour, maybe less.
I do something very similar, tweaks here and there but the big things are:
1. When I do shoulders and arms, I rotate. Tuesday would be triceps, Friday biceps
2. When I I train chest and back for example, Monday I do upper chest and focus on the upper back and traps. On Thursday I do more lower lats and more flat/decline. One day on legs I focus on quads more while the other I do hamstrings. This way it prevents the muscles from being worked the same angles twice or more a week
I didn't even take the time to read it. It's simple your body will tell you if your over training. I will say this most people do over train, you don't need to spend 2hrs at the gym to grow, unless your one of those clowns who text or think its some kind of social gathering
X2.
If you're hitting it hard enough you aren't staying in the gym 2 hours.
What's your body saying
So your doing a 3 day split twice a week basically. You can do that, I have before but hitting the gym 6 days a week and actually lifting instead of 1-2 of those days being cardio is taxing. Your muscles should recover assuming your spit is set up right, which it's kinda not and I'll get into that in a minute, but it's your central nervous system that gets overtrained. Sure your muscle should have time to recover cause you don't do the same ones everydaY, but you use the same central nervous system every workiut. I've done a similar split on an off for years but after 6-8 weeks you really need a full rest week to let your cns recover.
Now back to your split, the set up isn't great IMO. Your hitting your triceps and biceps and shouldera 4 days a week. You do chest Monday, which smashes your triceps and shouldes, then the next day you do triceps and shoulders so that's two days in a row, and when you do back on that same day you hit your biceps hard and then you work therm directly the next day. And on top of that you repeat the split again the same week so like I said your hitting your bi, tri, and shoulders 4 times a week. That's not the best way to do itv IMO. The only way I've been able to do this routine is like this. Either Monday do chest tri delt, then next day back and bi then next day legs. Or if you have the energy do shoulders on leg day. That way your not hitting everything indirectly and then directly the next day. And if you take off a day after you finsh the 3 day split and then start it over again your muscle will get 4 nights of rest before you hit them again which is plenty.
So personally this is what I do when I run this split
M- chest tri delt some calves
T- back bi abs
W-legs calves
Tr- Off
F- same as mon
Sa-same as tues
Sun-same as weds
I personally like to do 2 totally diffent workouts also, like Monday chest I use barbell and then Friday chest I use db. Keeps the muscle guessing. But remember you Jane to adjust the volume when your doing this kinda split. But I still like to do it every few months for 6 weeks or so.
Just listen to your body in regards to over training symptoms. Tired during the day, restless at night, not getting stronger , staying sore for longer, slight depressin. Can't remember rest but you can google it . And eat big and sleep as much as possible.
I would try and put your calves and abs at EOD instead of 2 days in a row +. Even in spite of the juice, give that muscle group a little more than 24hrs
Well do you feel overtrained? If you're eating and sleeping enough you should be fine with the program you've chosen. Its not all that much volume really. So, how do you feel?