FBW - Overtraining?

S

Smokey3957

0
Hey guys-

Been doing a 4day split for about 6weeks now. Gains have been steady, but really looking to do more. I've come up w this FBW, and from my understanding, it should be rotated AXBXAX. How does a Full Body Workout overtrain your muscles? I've always been hesitant to try one bc of this issue...

A
squats
bench
rows
pullups
mil press/dips

B
deadlifts
bench
rows
chinups
mil press/dips

Thanks for the help guys!!
 
Smokey3957 said:
Hey guys-

Been doing a 4day split for about 6weeks now. Gains have been steady, but really looking to do more. I've come up w this FBW, and from my understanding, it should be rotated AXBXAX. How does a Full Body Workout overtrain your muscles? I've always been hesitant to try one bc of this issue...

A
squats
bench
rows
pullups
mil press/dips

B
deadlifts
bench
rows
chinups
mil press/dips

Thanks for the help guys!!
Click to expand...

It won't overtrain you; not even close. Though you should set up a schedule to every now and then you can rest twice. Like AxBxAxx

I would subtract the mil press/dips because the Bench Press does alot for that anyway. Alternate the Bench Press with the Dips so like

A
Squat
Glute-Ham Raise
Bench Press
Bent-over-Rows
Tricep Pushdowns

B
Deadlift
Ham Curls
Dips
Uprigth Rows
Skull Crushers
 
Any reason why you have the tri's isolated and not the bi's in both workouts?

Also, don't have access to a glute-ham bench, or anywhere where I can do dips. I have been doing them by placing to benches together and laying between the two benches. Anything else you could recommend?

Thanks!!
 
whether you are overtraining or not depends on your RATE OF RECOVERY and the INTENSITY of your workouts. of course quantity of workouts depends also.
these variables together will determine if you are overtraining and whether or not you should take a week+ off, away from weights to allow for total CNS recovery and muscle repair.
if you are feeling fatigued, feel more tired, or less excited to hit the weight room, chances are your over fatigued.

usually, every 4-8 weeks it is helpful to take a week off depending on the above variables.

jman's routine is ok. but i changed ONE thing. change in CAPS
jmanjman47 said:
A
Squat
Glute-Ham Raise
Bench Press
Bent-over-Rows
Tricep Pushdowns

B
Deadlift
Ham Curls
Dips
CHINUPS/PULLUPS
Skull Crushers
Click to expand...

I replaced the upright rows for chinups/pullups because the deltoids dont really need any more work. you work them enough with bench and dips. a verticle pull for the back will be much more useful.
 
Last edited:
Smokey3957 said:
Hey guys-

Been doing a 4day split for about 6weeks now. Gains have been steady, but really looking to do more. I've come up w this FBW, and from my understanding, it should be rotated AXBXAX. How does a Full Body Workout overtrain your muscles? I've always been hesitant to try one bc of this issue...

A
squats
bench
rows
pullups
mil press/dips

B
deadlifts
bench
rows
chinups
mil press/dips

Thanks for the help guys!!
Click to expand...

Hey Smokey.

First of all be sure to skip a day between WO A&B (unlike most splits).
Also, I would alternate the DLs with RDLs to hit you hamms more frequently.
I would also do the mil press after the chins each WO, and SS the dips with DB curls.

Actually its almost exactly the WO I am currently doing. Two triads and a SS.

Squat
Mil Press
Pullup

DL
Bench
Row

Dip
DB curl

I alternate the DL with RDL, and alternate the order of triads each WO.
It takes me about 50-60 minutes depending on what Set/rep scheme I'm doing.
 
Squat
Mil Press
Pullup

DL
Bench
Row

Dip
DB curl


-that is a lot of work. thats 7 compounds and an iso in one workout. i would watch it if i were you.
 
Just take a day off in between and listen to your body. In addition to everyone else's suggestions, I'd mix up some of the exercises for a little variety, if nothing else.
 
A
Squat
Glute-Ham Raise
Bench Press
Bent-over-Rows
Tricep Pushdowns

B
Deadlift
Ham Curls
Dips
CHINUPS/PULLUPS
Skull Crushers

I'm going to run this routine for 8 weeks and see how it does. Thanks guys
 
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