Hey guys i'm 21, i weight about 148, medium build, 5'6, been working out for about 2 months took about 2-3 weeks off, but have been going about 5 days a week for the last month. My diet is pretty clean, i don't eat candy or fast food, i try to eat alot of chicken and stay away from fatty foods. I am gaining and i have been told i am getting bigger and more built.
Am i over training? I don't feel like i am, but this is what my workouts consist of:
Flat barbell press 3 sets with 1 warmup, increaing weight
Each excercise consists of 3 sets with increasing weight:
Incline dumbell press
Incline dumbell flys
Dumbell pull overs
Cable cross overs
Seated dumbell press
Seated front barbell press
seated rear barbell press
Dumbell side raises
1 arm cable side raises
dumbell front raises
barbell front raises
reverse peck deck
wide grip upright rows
seated cable rows
Legs (haven't mapped out a routine yet for legs)
Standing bicep curl
standing dumbell curls
seated dumbell curls
incline dumbell curls
preacher barbell curls
dumbell concentration curls
close grip barbell press
dumbell kick backs
seated overhead extensions
dumbell overhead extensions
pushdowns on universal machine
Am i missing anything in my routine? Thanks.
Map out a routine for legs.
This looks like an awful lot of work for a beginner.
I would eliminate the arm day. Read the articles on this site for a better idea of how to set up a routine.
Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
I has a blog.
I has a facebook.
the routine I used was a little similar to that one with about 4-6 different types of sets for each set of muscles 8-10reps each but I've around to think that It took me over an hr to finish it and that Im prolly overtraining. Is it considered overtraining ?
This does not look promising at all. You have 6 exersizes for your chest alone, when all you need is one good compound movement. This routine is taking on the theory of "isolating the muscle from every angle", which is impossible. The body does not work as independent parts, as this routine suggests. Take bench press for example. This works your back, delts, tris, abs and chest. Deadlifts work your back, bis, thighs, hamstrings, forearms, and abs. Another dark area for this routine is seeing actual progress. Generally, if you are not getting stronger you are not getting bigger. It is difficult to see progress when you are lifting with all of these isolation exersizes. Big, compound movements should be the base of your routine. The allow for the use of more weight than their isolation counterparts, and at the same time work many different groups in one instance. Also, with compounds you will be able to see the weight pile up faster than you would with isolation exersizes. Adding 5-10 pounds on bench press is a hell of a lot easier than adding 10 pounds to flies.Originally Posted by qwik3r
Flat Bench press 5x8-12
Barbell Rows 3x8-12
Lateral Raises 2x8-12
That will give you just the basic idea. You do not need all of those exersizes to gain muscle mass. Compound movements are the mass builders! Lift to get stronger. You could also do a fullbody, 3 times a week with at least 48 hours of rest in between each workout, full of compound exesizes once again. Or maybe even something like,
Day1:Chest/Shoulders (Bench press/Snatch Grip Military)
Day3: Back/Tri's (Barbell Row/Pullup/Dips)
Still using compounds though. Find what you like, but I would shy away from using so many exersizes.
Definately looks like too many exercises with too little rest. Look into the routines in the WBB articles section.