Too Much Volume For Me?

Training Bodybuilding
1

Hey guys been lurkin for 2-3 months take a look at this workout plan if you would and tell me if you think it may be to much volume and lead to the dreaded overtrain. Or just point out anything that could be off or non optimal for muscle mass building that you see if you would for me. I realize that alot of this depends on who you are and what you do so I will give yah the run down best I can.

History: Worked out alot during highschool for football/wrestling so I have a decent amount of expirence in the weight room. Haven’t worked out for the past 5 years since.

Plan: Just started again in the last 4-5 months working on bulking as big as possible until march when I will start a slow cut/matinence until August.

Stats: 5’8 200lbs ~18-24 bodyfat
Bench 235x1
Squat 315x1
Dead 345x1

Bodytype: Meso/Endo I think. Broad shoulders, short torso, naturaly large quads/hammys/glutes. I think I have fairly decent genetics.

Eatting/Supps: Getting in around 3.5k-4k cals on workout days around 2.5k-3k on non.

Wakeup 7am: PS w/milk ~400cals
Breakfast 9am: Eggs, sasuages, potatoes, fruits ~900cals
Workout 11am-12pm
Postworkout 12:10pm: PS w/milk ~400cals
Lunch 2-4pm: Eatten over a hour or two. Huge protein High carbs Med fats ~1kcals
Dinner 7pm: Try to keep it around half carbs half protein low in fat and around 700cals
Right before sleep 10pm: PS w/milk ~400cals

I follow this pretty religously and stray rarely. For supps I take Muscle milk as my PS I take a multivitamin twice daily. I take 5g of creatin 1 hour before workingout and 2.5g right after finish and another 2.5g 1-2 hours later. Thinking of starting glutamine and seeing how I feel using that. Do any of you guys take it and see results? Anyone take it and notice no difference?

The workout plan.

Monday:

BB Bench 6x3
DB Incline 6x3
Dumbbell flys 6x3
Tricep Pushdown 8x4
Overhead Dumbbell extension 6x3

Tuesday:

Chinups 6x2(Still having problems with these with all that excess bf and me not being strong yet)
Deadlift 6x3
Seated Two Handed Rows 6x4
Lat Pull Downs 6x4
Concentration Curls 6x3
EZ Bar Curls 6x3
DB Trap Raises 15x3

Wednesday

Squats(in a smith machine =/ ) 6x4
Standing elevated calf raises 12x3
Leg Press 6x3
Superset Leg Curls/Leg Extensions 6x4
Crunches until it burns x2
Hipraises until it burns x2
Bycicle cunches until it burns x2

Thursday

DB Bench 6x3
BB Incline 6x4
BB Decline(smith again x.x) 6x4 (Usually do two sets wide grip and two sets close grip)
Decline DB flys 6x3
Skull Crushers 6x3
Tri pushdowns 8x3

Friday

Military Press 6x3
Lat pull downs 6x3
Seated DB Mil. Press 6x3
Seated TH rows 6x3
Superset Side/Bentover lat raises

So thats it few extra or less reps here and there depending on the day.

So guys lemme know whatcha think. All critisims more then welcome. Help me get big!

2

Well, looks like about 15-22 sets per workout five days per week. Possibly a touch much but whether it is or not depends on you and on specifics we cannot see about how you train: no one can say for you.

I can only say that in typical manners of performance, many could do this without it being too much.

That said, the first couple of things that jump out about your program are that, first, counting deadlift as being an exercise for the upper and midback, in the first half of your week you have 9 sets for chest and 13 for back: reasonable enough though really I think still not quite proportional for back.

But in the second half it is 14 sets for chest and either 6 or 9 for back (I don’t know what a TH row is.)

That is unproportional.

Second and more strikingly, upper body gets trained 2x/week but legs get only 1x/week, and thighs are getting only 11 sets out of – I didn’t count them but as an estimate – maybe 85-95 sets total?

That is a little unproportional.

Hamstrings enjoy only 7 sets if you don’t count the leg presses. Ditto.

Or another way of looking at it, not counting calf work the “legs” are getting only getting about 1/5th of your total weekly sets. Pretty low.

A third thing that jumps out is doing squats the day after deadlifts. If your squats are not compromised by this, very good, but it seems odd.

Now maybe there are reasons for these but they do stand out, IMO.

3

Bill thanks much for your reply.

What would you think if I moved deads onto back day #2 thus putting more volume for chest and back toward the end of my work week as I take the weekend off for rest/recovery? This would also solve my problem doing the squats you so accuratly noticed. Or should I be putting more volume in the begining of the week as I am fresher?

About the legs I have thought much about this also. I have very naturally developed lowerbody so this was my reasoning when putting this together that I wouldn’t need much work on the wheels to keep them in line porportionally to the rest of my body(I’m probaly way off on this assumption though). What I do fear most is that im missing out on what could be another testosterone pushing through the roof day. Bill do you think maybe I could up the volume more on my legs day to possibly makeup for the sets imbalance and that they are only being trained one day of the week?

Again thanks a ton for takin your time to lend me a hand and some knowledge.

P.S. TH was ment for seated two handed row

4

I know what you mean about the legs. Mine grow pretty fast compared to my upper body. If I we’re you, I’d probably either add an extra day of lifting or do a rotation so that you do legs every third workout.

Also, I think you might want to do shoulders and chest on the same day (as opposed to consecutive days) while not doing triceps twice.

And maybe Dead’s on Friday so that you have at least one day inbetween the squats.

You’re doing a lot of lower reps which is certainly a good way to develop strength (and size if eating enough). But perhaps doing one day of low reps (ie chest on monday for low reps) and the following coresponding day (ie chest on thursday) with higher reps. And legs certainly like higher reps, too.

5

[quote]atomsftball37 wrote:
Hey guys been lurkin for 2-3 months take a look at this workout plan if you would and tell me if you think it may be to much volume and lead to the dreaded overtrain. Or just point out anything that could be off or non optimal for muscle mass building that you see if you would for me. I realize that alot of this depends on who you are and what you do so I will give yah the run down best I can.

History: Worked out alot during highschool for football/wrestling so I have a decent amount of expirence in the weight room. Haven’t worked out for the past 5 years since.

Plan: Just started again in the last 4-5 months working on bulking as big as possible until march when I will start a slow cut/matinence until August.

Stats: 5’8 200lbs ~18-24 bodyfat
Bench 235x1
Squat 315x1
Dead 345x1

Bodytype: Meso/Endo I think. Broad shoulders, short torso, naturaly large quads/hammys/glutes. I think I have fairly decent genetics.

Eatting/Supps: Getting in around 3.5k-4k cals on workout days around 2.5k-3k on non.

Wakeup 7am: PS w/milk ~400cals
Breakfast 9am: Eggs, sasuages, potatoes, fruits ~900cals
Workout 11am-12pm
Postworkout 12:10pm: PS w/milk ~400cals
Lunch 2-4pm: Eatten over a hour or two. Huge protein High carbs Med fats ~1kcals
Dinner 7pm: Try to keep it around half carbs half protein low in fat and around 700cals
Right before sleep 10pm: PS w/milk ~400cals

I follow this pretty religously and stray rarely. For supps I take Muscle milk as my PS I take a multivitamin twice daily. I take 5g of creatin 1 hour before workingout and 2.5g right after finish and another 2.5g 1-2 hours later. Thinking of starting glutamine and seeing how I feel using that. Do any of you guys take it and see results? Anyone take it and notice no difference?

The workout plan.

Monday:

BB Bench 6x3
DB Incline 6x3
Dumbbell flys 6x3
Tricep Pushdown 8x4
Overhead Dumbbell extension
the db extensions should prolly be 3x6
Tuesday:

Chinups 6x2(Still having problems with these with all that excess bf and me not being strong yet)
Deadlift 6x3
Seated Two Handed Rows 6x4
Lat Pull Downs 6x4
Concentration Curls 6x3
EZ Bar Curls 6x3
DB Trap Raises 15x3

Wednesday

Squats(in a smith machine =/ ) 6x4
Standing elevated calf raises 12x3
Leg Press 6x3 do leg press before calf raises
Superset Leg Curls/Leg Extensions 6x4
Crunches until it burns x2
Hipraises until it burns x2
Bycicle cunches until it burns x2

Thursday

DB Bench 6x3
BB Incline 6x4
BB Decline(smith again x.x) 6x4 (Usually do two sets wide grip and two sets close grip)
Decline DB flys 6x3
Skull Crushers 6x3
Tri pushdowns 8x3

Friday

Military Press 6x3
Lat pull downs 6x3
Seated DB Mil. Press 6x3
Seated TH rows 6x3
Superset Side/Bentover lat raises

So thats it few extra or less reps here and there depending on the day.

So guys lemme know whatcha think. All critisims more then welcome. Help me get big!

[/quote]

that looks real good! solid program bro, you’ll do good with this

6

The thought of moving deadlifts to Friday seems a good one.

On the balance matter: I didn’t want to imply that it is always wrong for a routine to give disproportionate work. Actually it often is a good idea for this deliberately to be the case: for a while this bodypart or two bodyparts being extra-emphasized, then another bodypart receiving the extra attention, etc.

But most of the time when all you know about a program is that it is chest-heavy compared to back, or light on legs, it’s because of misplaced priority. That is not always the case however. Sometimes it’s completely appropriate, at least for a period of time.

7

you could build up to it over time, start with 3 sets per excersise and build up