day 1 - chest, shoulders, tri’s
day 2 - off
day 3 - legs
day 4 - back, biceps
day 5 - off
On day one:
3 set of 8-10 reps of each…
Bench Press
Incline Bench Press
Flyes
Shoulder presses
Side-raises (with dumbells)
Skull-crushers
cable pull downs
…
Considering you are eating healthy, and doing that once every 5 days and by the 4th day, nothing is sore anymore…is that overtraining?
Probably not. With eating, quality is important, but so is quantity. You did not say how much healthy eating you are doing. Sleep and general rest is another determinant in overtraining. Also, equally important, would be what you are doing outside of the gym. For example, do you run 5 miles a day, or do you work a desk job? Another factor is age. Another factor is daily stress level.
Assuming you are 20 years old, sleep semi normal hours, don’t do other forms of intense exercise on your "off days, and EAT more than your maintenancy calorie requirements, I would say that you are not overtraining, but then again, everyone is different and the only thing that can “tell” you if you are overtraining is your own body. Research the symptoms and make teh determination.
Honestly anything can be overtraining if you do not eat enough and rest correctly. The program does not sound like overtraining. What is your age, and do you do much else physical besides working out?
I train harder and am 55 years old, but I eat 6 times per day and sleep like a log.
Keep at it and watch if you progress, record your workouts, and what you eat and when and how much.
[quote]deapee wrote:
day 1 - chest, shoulders, tri’s
day 2 - off
day 3 - legs
day 4 - back, biceps
day 5 - off
On day one:
3 set of 8-10 reps of each…
Bench Press
Incline Bench Press
Flyes
Shoulder presses
Side-raises (with dumbells)
Skull-crushers
cable pull downs
…
Considering you are eating healthy, and doing that once every 5 days and by the 4th day, nothing is sore anymore…is that overtraining?[/quote]
This is a question no one but yourself can answer, so examine your progress and you tell us.
Cheers,
Tags
What makes you ask the question? Have you seen any of the signs of overtraining? We have no idea of your recovery abilities, so you will have to listen to yourself. Look out for the lack of motivation, feeling down, aches that won’t go away and all the others. If they are not there and the program is working, keep doing it.
It doesn’t sound like overtraining to me, but that is just me, not you.
Thanks for the quick responses all. To answer your questions, I’m 23 years old and just getting back into things.
I’m not showing any signs of over-training, just making sure that I’m not setting myself up for injury or anything in the future.
I work in retail, so I’m on my feet for 8 hours out of the day but not too physically active other than the gym. I have not started tracking everything about what I eat yet, but for the past two days, I’ve been adding up my protein and I’ve gotten 180’ish each day which is decent for me (188 lbs). Although I know I get more during the week because I pack a big lunch and decent snack and get back into the routine – I’d say 200 grams during the week, but I’m going to add it up for sure starting tomorrow.
–
The reason I ask was because I just started that split after deciding my old one was probably overtraining my shoulders and my triceps (different days for chest, shoulders, and one day devoted solely to bi’s/tri’s). I want to gain muscle, and don’t want to undertrain either. When I used to do arms (2 years ago), it would be all out like 3 exercises for each part and 3x10 or so…basically, I think I got the split and workout from a bodybuilding mag for guys on steroids or some crazy stuff…then I never understood why my shoulders were going bad.
Thanks a lot for the responses…we’ll see how things go for the next month or so. I’ve felt so healthy in the past 3 weeks after switching my diet from the snicker, chips, and soda type to the more healthy stuff. It’s a more persistant type of energy I feel now that lasts throughout the day and doesn’t come in spurts.
[quote]deapee wrote:
day 1 - chest, shoulders, tri’s
day 2 - off
day 3 - legs
day 4 - back, biceps
day 5 - off
On day one:
3 set of 8-10 reps of each…
Bench Press
Incline Bench Press
Flyes
Shoulder presses
Side-raises (with dumbells)
Skull-crushers
cable pull downs
…
Considering you are eating healthy, and doing that once every 5 days and by the 4th day, nothing is sore anymore…is that overtraining?[/quote]
I wouldn’t say that amount of training is overtraining. What I would say is that it is less than an optimal split. Chest, shoulders, and tris on the same day is a recipe for trouble. Your tris are involved in both chest and shoulders so there you are nearing overtraining. Back and bis–similar training issue.
If you are determined to do alot of individual arm work a better split may be:
chest, bi
legs, shoulders
back, tri
A better split may be going to planes of movement:
bench, rows
legs, arms
pulldowns and pullups, shoulders
Arms are optional.
The key is to be as fresh as possible for your given workout/lift
Hope this helps. Feel free to PM me for a better breakdown/explanation
[quote]Tags wrote:
This is a question no one but yourself can answer, so examine your progress and you tell us.
Cheers,
Tags[/quote]
Affirmative. Go to AOL keyword “Progress”. Nothing else matters. I used to get sore all of the time, so I thought I was doing good. In hindsight, my progress was dismal at best. Now I get sore less frequently, but my numbers keep going up, my bodyweight goes up, I look better, and I feel better. Remove your feelings and opinions from training and work with the facts.