Over training

BigDom · 29-05-2006, 06:55 PM

Hi,

for the last couple of months i feel that i have been over training my chest and shoulders, however i am still making good gains. As a result of this i have got myself in the mindset of if i miss an exercise out i wont develop as well.

My current training regime for shoulders and chest are as follows:

Shoulders:

3*10 side lateral raises
3*10 front dumbbell raises (total of 20, 10 on each arm)
3*10 seated rear delt raises
3*8 seated dumbbell shoulder press
3*8 dumbbell shrugs
3*8 upright barbell rows
3*8 behind the neck barbell press
3*8 machine military shouldr press

Chest:

3*8 dumbbell bench press
3*8 flat flyes
3*8 incline dumbbell press
3*8 incline flyes
3*8 decline bench press
3*8 bench press
3*8 cable crossovers
3*8 straight arm dumbbell pullovers

i know im doing about double teh amount of sets i should be doing for the chest and shoulders but im not sure what to leave. I have also tried splitting the routine so over two chest workouts i get everything covered although i do not get a proper pump from doing that.

Any advice or workout routines would be much appreciated

Cheers, BigDom

wigz · 29-05-2006, 07:21 PM

cut both workouts by half and you will be amazed at how much better you respond, i used to do the same mate and i took some convincing that less would lead to more gains, but looking back i cant beleive i used to train like i did, current chest workout...
warmup
flat bb press 3 x 8
incline db press 3 x8
flat flys 3 x 8
dips 3 x 10

after the last dip i have nothing left to give and couldn't do anothrt set, cause im doing less sets i have train with higher intensity and the results are far greater. i know where your coming from mate but try cutting back mate and your lifts, size and shape will improve.

crazycal1 · 29-05-2006, 08:27 PM

i only do 1 exercise for chest (and most body parts) -
3x6 incline bench press-
training only once every 4-5 days and have made good steady gains all year-
muscle doesnt disappear over nite mate
(well it does for me if i overtrain,but thats something else)

29-05-2006, 06:55 PM	#1 (permalink)
BigDom Under Construction Join Date: May 2006 Location: Southampton Posts: 48 Rep Power:	Over training Hi, for the last couple of months i feel that i have been over training my chest and shoulders, however i am still making good gains. As a result of this i have got myself in the mindset of if i miss an exercise out i wont develop as well. My current training regime for shoulders and chest are as follows: Shoulders: 310 side lateral raises 310 front dumbbell raises (total of 20, 10 on each arm) 310 seated rear delt raises 38 seated dumbbell shoulder press 38 dumbbell shrugs 38 upright barbell rows 38 behind the neck barbell press 38 machine military shouldr press Chest: 38 dumbbell bench press 38 flat flyes 38 incline dumbbell press 38 incline flyes 38 decline bench press 38 bench press 38 cable crossovers 38 straight arm dumbbell pullovers i know im doing about double teh amount of sets i should be doing for the chest and shoulders but im not sure what to leave. I have also tried splitting the routine so over two chest workouts i get everything covered although i do not get a proper pump from doing that. Any advice or workout routines would be much appreciated Cheers, BigDom

29-05-2006, 08:27 PM	#3 (permalink)
crazycal1 Illuminati Join Date: Aug 2005 Location: Nowhere Posts: 3,033 Rep Power:	i only do 1 exercise for chest (and most body parts) - 3x6 incline bench press- training only once every 4-5 days and have made good steady gains all year- muscle doesnt disappear over nite mate (well it does for me if i overtrain,but thats something else) ______________________ einsteins mind was the key to all things...to understand more than to know. www.englishmuscle.co.uk www.extremenutrition.co.uk

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29-05-2006, 07:21 PM	#2 (permalink)
wigz Making Progress Join Date: Sep 2005 Location: Manchester Posts: 430 Rep Power:	cut both workouts by half and you will be amazed at how much better you respond, i used to do the same mate and i took some convincing that less would lead to more gains, but looking back i cant beleive i used to train like i did, current chest workout... warmup flat bb press 3 x 8 incline db press 3 x8 flat flys 3 x 8 dips 3 x 10 after the last dip i have nothing left to give and couldn't do anothrt set, cause im doing less sets i have train with higher intensity and the results are far greater. i know where your coming from mate but try cutting back mate and your lifts, size and shape will improve.