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5 day split, over training?

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ookaak
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2007/06/13 17:12:58 (permalink)

5 day split, over training?

mon:
Tri's:
1- rep max bench
3 sets scull crush
3 sets weighted dips
3 sets cable pull downs
2 sets clost grip bench

tues,
Back,
3 sets- under arm bent over rows
3 sets- over arm bent over rows
3 sets- lat pull down
3 sets- cable rows

Wed:
Shoulders
3 sets dunbell shoulder press
2 sets- arnold press
1 set front, side and back stand up flys complex
2 sets cable pull ups
2 sets each arm bent over cable pulls

thurs:
Chest
3 set dynamic bench as quick as poss 65-70% of 1 rep max
3 sets incline dumbell
2 sets butterfly flat
2 sets butterfly incline
3 sets cable cross over

Fri,
Biceps:
2 sets hammer curls
2 sets dunbel curls
2 sets preacher curls
1 set 21's

I do abs twice a week as follows

25 ab crunch's, 20 weighted twists, 15 flat weighted leg raises (all that times 3)
2 sets 20 leg raises
3 sets ab pull downs

i work my legs twice a week aswell,

i like to vary this and it's to much to write.

Thats about it, am i over training? i'm not getting injured and i'm gaining strength.
#1

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    ookaak
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    RE: 5 day split, over training? 2007/06/13 17:15:04 (permalink)
    Sorry i work my traps on my bicep day to:

    4 sets shrugs
    4 sets EZ bar pull ups close grip
    3 sets wide grip
    #2
    OoOGazOoO
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    RE: 5 day split, over training? 2007/06/13 17:15:05 (permalink)
    What are the reps for the above? ? ?
    #3
    ookaak
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    RE: 5 day split, over training? 2007/06/13 17:16:07 (permalink)
    1st 2 sets 10 reps
    3rd set 8 reps
    4th set 8-6 reps
    #4
    cricket_fire
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    RE: 5 day split, over training? 2007/06/13 17:21:47 (permalink)

    ORIGINAL: ookaak
    Thats about it, am i over training? i'm not getting injured and i'm gaining strength.

    Is that what you're after? Are you gaining size aswell?

    The particular routine doesn't matter when asking "am I overtraining". You can get input based on that, but it comes down to the results you're getting.

    Saying that, you're routine is complete garbage. I could easily handle that volume (usually end up training 5-6 times a week myself), but you have very poor exercise selection. I'm not even going to try and change this one around, IMO you should start from scratch. You have no leg training at all, you have a day just for biceps.

    If you're going to do the "1 rep max bench" every week, either change up the exercise weekly/biweekly (1rm closegrip, bench, incline, floor press, etc), or change up the rep-maxes (one week try for a 5rm, then 1rm, then 3rm, etc etc).

    Also, you probably wont get a whole lot out of the dynamic benching. The fact that it's only 3 sets is very poor. There's also the argument that a beginner should swap speed training for my hypertrophy-aimed training.

    7 sets of flies? Unneeded.



    Check out the board for other's routines, and see how you like them. Good luck bro
    #5
    OoOGazOoO
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    RE: 5 day split, over training? 2007/06/13 17:22:08 (permalink)
    Could you repost the routine with the above into it.
    #6
    ookaak
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    RE: 5 day split, over training? 2007/06/13 17:42:14 (permalink)
    mon:
    Tri's:
    1- rep max bench
    3 10-8 reps sets scull crush
    3 10-8 reps sets weighted dips
    3 10-8 reps sets cable pull downs
    2 10 reps sets clost grip bench

    tues,
    Back,
    3 sets- 10-8 reps under arm bent over rows
    3 sets- 10-8 reps over arm bent over rows
    3 sets- 10-8 reps lat pull down
    3 sets- 10-8 reps cable rows

    Legs

    Wed:
    Shoulders
    3 10-8 reps sets dunbell shoulder press
    2 10-8 reps sets- arnold press
    1 10 reps of the 3 excerices set front, side and back stand up flys complex
    2 10 reps sets cable pull ups
    2 10 reps sets each arm bent over cable pulls

    25 ab crunch's, 20 weighted twists, 15 flat weighted leg raises (all that times 3)
    2 sets 20 leg raises
    3 sets ab pull downs


    thurs:
    Chest
    3 10-8 reps set dynamic bench as quick as poss 65-70% of 1 rep max
    3 10-8 reps sets incline dumbell
    2 10-8 reps sets butterfly flat
    2 10 reps sets butterfly incline
    3 10-8 reps sets cable cross over

    legs

    Fri,
    Biceps:
    2 10 reps sets hammer curls
    2 10 reps sets dunbel curls
    2 10 reps sets preacher curls
    1 set 21's

    25 ab crunch's, 20 weighted twists, 15 flat weighted leg raises (all that times 3)
    2 sets 20 leg raises
    3 sets ab pull downs

    traps on my bicep day to:

    4 10-8 reps sets shrugs
    4 10-8 reps sets EZ bar pull ups close grip
    3 10-8 reps sets wide grip

    I increase the weight each week until i reach a platau then i change my routine for a few weeks and drop down the number of times a week i go to the gym.

    #7
    britlifter
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    RE: 5 day split, over training? 2007/06/13 17:43:25 (permalink)
    agreed very poor routine
    i wud ask your self

    do you really need to work out 5 days per week, have you tried 3-4 and it hasnt worked for you?

    if you must workout 5 days per week why not try something simialr to layne norton

    day 1: upper body
    day 2: lower body
    day 3: rest
    day 4: back/shoulders
    day 5: lower body
    day 6: chest & arms
    day 7: rest

    the first two days in the week focus on one heavy compound for each major bodypart and use a strength set/rep range eg 5x5 4x5 3x5 or my personal fav 3x3 (you get the idea)

    later in the week focus on 3-4 exercises 3-4 sets each hypertrophy work, higher reps 8-15 and less rest between sets.

    not everyone can train this way but many can if a delaod week is used every 3-6 weeks.

    If I was gonna do a 5 day thats what Id do
    #8
    ookaak
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    RE: 5 day split, over training? 2007/06/13 17:43:29 (permalink)
    damn it i missed out the 'x' as in

    3 x 10-8 reps

    you get the idea
    #9
    OoOGazOoO
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    RE: 5 day split, over training? 2007/06/13 17:49:47 (permalink)
    Would like to see some deadlifts in there.

    Where is the leg training? ? ?
    #10
    ookaak
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    RE: 5 day split, over training? 2007/06/13 17:50:04 (permalink)
    At uni i'd did a split like this:

    mon: back, bicep
    tues: lower
    wed shoulders, traps
    thurs lower
    fri chest, triceps

    it did work well in terms of hypertrophy and i put on alot of weight, i changed it in the last year of uni because my training partner started going to westside, and we started spending most of our time on our legs so we split it to 5 days so we could spend more time doing leg and core excercises

    #11
    ookaak
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    RE: 5 day split, over training? 2007/06/13 17:59:02 (permalink)
    i do, train my legs on tue's and thurs,

    tues is heay as poss, leg press, squat, box squat and deads very low reps ranging from 85%-100% 1 rep max

    Thurs,
    timed deadlifts (the ones where you do a certain number in a set time and when you you add weight until you can't match the time), leg press 60-70% i rep max fast rep, Squat 60-70% 1 rep max fast reps, leg extensions. calf raises.

    Also when have access to it i do some sled dragging
    #12
    LMC
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    RE: 5 day split, over training? 2007/06/14 12:23:38 (permalink)
    I'm still very unsure on your aims. Your routine is a mixture of hypertrophy (all the needless isolation exercises), strength (1RM benching), Westside (well, a bastardised version with the speed work), and GPP (sled dragging).

    It also seems like you're doing a 7 day split but cramming it into 5 days as Tues & Thurs you've got Chest & Legs and Back & Legs. Why a whole session devoted to the smallest muscle group - biceps and one session covering the largest muscle groups back/legs, chest/legs.

    I think you're trying to do a bit of everything and ultimately you'll end up achieving a bit of nothing. To quote from TTs Hard Learner article, "I believe it was ‘diet guru’ Tom Venuto who likened this pursuit to ‘chasing two rabbits and catching neither’ "

    Choose one goal e.g. hypertrophy and work out a routine based around that. 8-12 weeks later, progress to another goal, e.g. strength, and work out a new routine with progression based on what you've just achieved.

    In response to your original question though - Overtraining?
    Well there is no overtraining - under Underresting.
    There is however Overcomplicating things, Overuse of unnecessary exercises and Overlooking simple, basic training principles.
    #13
    ookaak
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    RE: 5 day split, over training? 2007/06/14 13:59:21 (permalink)
    Cheers LM,

    I think it's time to go back to the drawing board, I'm gonna go back to a basic 3 day splic for 8 weeks and see how i get on and go from there.

    Lol yeah i see what you mean about it being messy, i used to train with a mate who went to westside, and i also used to train with a housemate who is a bodybuilder. I guess thats where it came from, trying to do a little of both.

    Thats one thing i like about MT people give you sound honest constructive critasism, instead of just flaming people.

    #14
    LMC
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    RE: 5 day split, over training? 2007/06/14 16:09:18 (permalink)
    My training partner sounds a lot like you. He's at uni so I only train with him in holidays but when he's there he trains with different people and does different routines, often simultaneously. Then when he returns he'll look at the routine we're going to do then start adding things in. E.g:

    Only olympic lifts on Day 1,
    Training outside and supersetting barbell squats with 50m sprints
    Strongman training only for a few weeks.
    He's brought a keg back with him for odd object lifting and also wants to make a sled.

    I sometimes humour him and let him have maybe one of his exercises but I have to be strict and make sure he follows the routine otherwise it'll be hypertrophy one week, strength the next, rugby conditioning after, etc. I must add too that his gains when he's training with me are greater than when he's at uni.
    #15
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