Am I overtraining?

V

vojdancov

0
I started working out 3 months ago, I was told to go on a 3 day full body workout, which means
1st day- shoulders, biceps
2nd day- back, legs
3rd day - chest, triceps

I workout 5 days a week, from monday till friday. In a period of 3 weeks I every muscle is worked out 6 times. I'm doing 3 exercises per muscle 5 sets for each exercise, something like 12-10-8-10-12 reps. Because I workout two muscle groups per day it sums up toa total od 30 sets per day. Is this too much?


I've been keeping a strict diet, and eating at maintenance level. I've had great results so far from working out,I believe it is called beginners gains or something like that, but I'm feeling that my progress is deteriorating, and I'm starting to get stuck with the same weights.

I'm going to adjust my diet and make a caloric surplus, because I want to bulk up a little bit. But I need help in figuring out a bulking workout routine,what to exercise each day, how many sets, how many reps etc..

One more thing, For the past 3 months I've been doing the same exerices more or less, and I've read on several occasions that your body(muscles) adjust to the exercises after a while, so every month or two, they need to be changed, so I guess I gotta change my exercises.

Any kind of help/advice is greatly appreciated.
 
vojdancov said:
I'm doing 3 exercises per muscle 5 sets for each exercise, something like 12-10-8-10-12 reps.
Click to expand...

Id say those 5 sets are too many especially with those reps. If your doing 5 sets you want to knock the reps down. Id do 3 sets per exercise if i were you and include a few more different exercises for each muscle group.


And yea thats a body part split your doing at the moment not an FBW. You should post what exercises you actually do.
 
vojdancov said:
I started working out 3 months ago, I was told to go on a 3 day full body workout, which means
1st day- shoulders, biceps
2nd day- back, legs
3rd day - chest, triceps
Click to expand...
The above is a body part split, not a full body workout

vojdancov said:
I workout 5 days a week, from monday till friday. In a period of 3 weeks I every muscle is worked out 6 times. I'm doing 3 exercises per muscle 5 sets for each exercise, something like 12-10-8-10-12 reps. Because I workout two muscle groups per day it sums up toa total od 30 sets per day. Is this too much?
Click to expand...

too much volume, too much isolation, too many sets, too many days a week. This is too much.

vojdancov said:
I've been keeping a strict diet, and eating at maintenance level. I've had great results so far from working out,I believe it is called beginners gains or something like that, but I'm feeling that my progress is deteriorating, and I'm starting to get stuck with the same weights.

I'm going to adjust my diet and make a caloric surplus, because I want to bulk up a little bit. But I need help in figuring out a bulking workout routine,what to exercise each day, how many sets, how many reps etc..
Click to expand...
You should already have a caloric surplus, maintenance means maintain your current status. That is anoter reason you aren't seeing anymore gains.

vojdancov said:
One more thing, For the past 3 months I've been doing the same exerices more or less, and I've read on several occasions that your body(muscles) adjust to the exercises after a while, so every month or two, they need to be changed, so I guess I gotta change my exercises.

Any kind of help/advice is greatly appreciated.
Click to expand...

You should change the workout every 6 weeks at least. Something as simple as a rep/set/rest time change could do the trick, or even changing up orders.


As of what I know, you need a different routine, a well planned out FBW or upper/lower split. Read weight training 101
 
First of all I want to thank you all for the replies, I really appreciate it.

Secondly, Could you suggest how should I modify my workout routine, maybe do a 4 day split,
something like this:

monday -legs
tuesday -chest
wednesday - rest
thursday- biceps, triceps
friday - shoulders,back


Does this sound okay? how many sets, reps , exercises and so do you suggest. Of Course, Considering the fact that I'm following the appropriate diet,
 
If you want to do a split; do it more like this

Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps
Day 3: Legs, Abs
Day 4: Rest
Repeat
 
jmanjman47 said:
If you want to do a split; do it more like this

Day 1: Chest, Shoulders, Triceps
Day 2: Back, Biceps
Day 3: Legs, Abs
Day 4: Rest
Repeat
Click to expand...

personally, I tihnk the only type of split to be done is upper lower. This still leaves too long inbetween certain muscle groups. And the shoulders are working both the first 2 days. And back will be worked on the day you do legs (assuming you do DEADLIFTS which you definitely should)
 
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