Routine Advice

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Sorry for the longwinded post. I’m really looking for some solid advice here and wanted to cover all I thought was important.

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Day 1:

Jumping Jacks Warm-up: 3x50-75
Swiss Ball Pushups: 2x10-12

Chest-

Swiss Ball Dumbbell Press: 4x12-15 55lbs.
Flat Bench Fly’s: 2-3x12-15 35lbs.
Incline Dumbbell Press: 4x12-15 55lbs.
Incline Fly’s: 3x12-15 35lbs.
Decline Dumbbell Press: 3x12-15 55lbs.
Flat Bench Pullover’s: 4x12-18 45lbs.

Triceps-

Seated Overhead Raise: 4x10-12 35lbs.

Shoulders-

Seated Dumbbell Press: 3x10-12 35lbs.
Curl Bar Pull: 3x10-12 65lbs.

Day 2:

Jumping Jacks Warm-up: 3x50-75
Behind the Neck Pull-Ups: 4x8-12
Regular Pull-Up’s: 4x8-12

Back-
One-Arm Row: 4x10-12 55lbs.
Lying Back Fly: 3-4x12-15 35lbs.
Bent-Over Row: 3x10-12 45lbs.

Shoulder (I’m thinking of cutting this and integrating it into day 1)-

Lateral Raise: 3x10-12 25lbs.
Shrugs: 3x12-15 45lbs.

Biceps-

Curl Bar: 3-4x10-12 75lbs.
Reverse Curl Bar: 3x8-12 75lbs.

Forearms-

Palms-Up Dumbbell Curl: 3x15-20 45lbs
Palms-Down Dumbbell Curl: 3x10-15

Day 3:

Quads-

Dumbbell Squat: 4x12-15 45lbs
12” Step-Up: 4x20-24 (switching legs halfway) 25lbs.

Hamstrings-

Lunges: 3x20-24 15/25lbs.

Calves-

Dumbbell Block Calf Raise: 3x20-25 45lbs.
Flat Ground Dumbbell Calf Raise: 2x20-25 45lbs.

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I do abs 2-3 times a week with a Swiss ball crunch, side crunch, and bicycle crunch combination. Lately I have not had the time for my 30 minute cardio on the stationary bike. I’m 27 at 5’4” and 155lbs with a fluctuating body fat of 10-12%.

This workout was developed by me over the years of on and off again working out. I’ve been doing it this time for almost a year and have a whole new sense of working out. When I get bored I switch the routine and etcetera. I also take the diet a little more serious but not completely. I still love to eat; I just don’t do it like King Arthur’s feast every time.

My question, is this too much for a 3 day’s on 1 day off routine? From what I’ve read over the years it sure appears so, but from trial and error I don’t feel like it is.

My supplements consist of GNC Mega Men multi-vitamin, Liquid Creatine, Liquid L-Carnitine 1000, L-Glutamine, Protein Bars/Drinks.

Every time I’ve tried to turn this program into a Monday, Wednesday, and Friday routine I don’t feel like I’m doing enough. Before weeks-end I feel like the muscle is dissipating. I feel soft and I usually get this, “I need to workout” feeling. With my current program, I constantly feel solid. Take day 1 for example, I do the chest routine and I’m sore like crazy the next day. But the 2nd day I’m only a little sore and the third day I’m not sore at all. This leads me to believe my body has recuperated by day 4 when it’s time to work the body part again. There are times where I take an extra day off because I’m tired (sometime two) but not often.

Any advice would be much appreciated. Thanks for your time.

-Steve
 
*sigh* where to start? ok weather or not your overtraining will depend on alot of things, your workout is aimed at more enduance than actual hypertrophy, so from the looks of it your just trying to stay healthy and in shape getting no bigger or smaller.
you can throw the Liquid Creatine away or try and get a refund because, creatine will become creatinine in about 30 days or less it sucks I know, next time get one in a powder, in general GMC products are overpriced and they usally carry junk in there stores.
DOMS or that soreness you feel the next day is not a good indicator if your getting anywhere, or if you have recovered. if you want every 2-3 monthes you should take a week off, to help with overtraining.

-------- this will help as well -----------
template for the average person.
by average I mean you just want to gain muscle efficiently this template will outline the basics. once you understand the basics you can make adjustments and additions that is best for you.

DIET: -40% protein 40% carbs 20%fat this is a basic layout. "what kind of protein?" well you should eat: chicken,tuna,eggs,fish,beef are all acceptable basically avoid things like fast food meats and other stuff that's just common since. "what about carbs?" mainly oats, whole grains, starchy vegetables, fruit. "and fat?" most of your fat intake should be from vegetable oils,milk, seeds and nuts. if you don't like those foods there are some alternatives. -"how many calories?" 18 times your bodyweight is a basic, so if you weigh 180lbs that's 3240 calories a day. most people are not exact or even close, a way to help is to write down what your going to eat, how many calories and protein/carbs/fat etc are in each food. -liquids: 1-2 gallons/4-8 Liters of water or milk a day is the basic amount you want(milk is about 90% water). you should eat 6 meals a day spaced out 2-3 houres.

SUPPLEMENTS: (first tier supps) a good multi-vitamin is an absolute MUST and the most important in the supp world, because it is almost impossible for the average lazy person to get all the vitamins & minerals needed for optimal hypertrophy (muscle gain). next on the list is EFA's (essential fatty acids) for much the same reason that it's hard to get in a teen diet, and I'm not talking about pizza grease & steak fat. (second tier supps) -creatine, is an amino acid. It is normally produced in the body from arginine, glycine and methionine. Creatine plays a vital role in cellular energy production as creatinephosphate (phosphocreatine) in regenerating adenosine triphosphate (ATP) in skeletal muscle, it's perfectly safe. -protein powder: this is used for pre/post workout some use it for morning/night as well mainly just for post. (whey) is the one of choice.
those are the 4 main supps I could go on for the rest of my natural born life about third and fourth tier supps like glutamin, L-arginin, ZMA, etc. but I'm just covering the basics o ya the tiers are order of importance. I'm leaving out PH's if you know what those are

WORKOUT PROGRAMS: alot of these exercises have dumbbell-counterparts.
Chest: Parallel bar dips, Bench Press, Incline Press
Legs:Squats (including front squats), tiff-Legged deadlifts, Calf-raises
Back:Bent-over rows, Chins Bent-legged, Deadlifts (also a leg exercise)
Delts:Military press, Lateral raises
Arms:Close-grip bench, press Close-grip chins
you can find fully detailed workouts.

SLEEP: you need 8-10 hours a night, bodybuilders/weightlifters need more than regular people.

BODYTYPES: Ectomorph(skelitor),Mesomorph(heman),Endomorph (fat lizard guy) do a search on the net and you will find more info, this will effect your diet and workout program

CONCLUSION: this isn't thermonuclear science, and you don't need to be an endocrinologist, being perfectly exact is not needed for the average person. If you have further questions search, not just here but others sites like google,altavista,etc. advertisements can say almost anything, so research and find the truth. by.phaledax
 
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