Am I overtraining???

[CJT]

Hi all,
just wanted some opinions on my routine? Not sure if I have been overtraining here or not. I am currently on a 5 day split, routine goes something like this:

Mon - Shoulders
Military press - 15 reps with 24s (warm up), 3 x 8 (32s)
Arnold's - 3 x 8 (22s)
Upright rows - 3 x 8 (45kg)
Lat raises - 3 x 8 (14s)
Bent over raises - 3 x 8 (14s)

Tues - Arms
Standing bicep curls - 10 reps (each arm) with 20kgs (warm up) 3 x 8 (24s)
Incline hammer curls - 4 x 8 (18s)
Preacher curls - 4 x 8 (40kg)
French Curls - 4 x 8 (40kg)
weighted dips - 4 x 12
rope pull downs - 4 x 12

Weds - Back
Pull ups - 3 x 8
Seated rows - 4 x 8 (80kg)
lat pull downs - 4 x 8 (70kg)
Shrugs - 4 x 15 (110kg)

Thurs -off

Fri - Chest
Flat bench - 1 x 10 (70kg warm up set) 2 x 8 (80kg) 1 x 5 (85kg)
Incline bench - 1 x 10 (60kg) 2 x 8 (70kg)
Incline fly - 4 x 8 (30s)
finish off with cable cross overs

Sat - Legs
Squats or Deads (alternate)
Squats - 1 x 15 (60kg warm up) 3 x 8 (110kg)
Deads - 1 x 15 (70kg warm up) 3 x 8 (120kg)
Calf extensions - 4 x 12 (190kg on leg press machine)
Leg extensions - 4 x 8 (70kg)


Thats it really, I am cutting at the moment so I am trying to lose BF while maintaining as much strength as possible. I do 10 mins cardio before and 10 mins after workout (only moderate nothing to heavy) which seems to be helping with getting the BF down (along with good diet obviously). I do seem to be spending around a hour and a half to an hour forty-five in the gym in total, thats including cardio.

[Resolution]

Quote

Tues - Arms
Standing bicep curls - 10 reps (each arm) with 20kgs (warm up) 3 x 8 (24s)
Incline hammer curls - 4 x 8 (18s)
Preacher curls - 4 x 8 (40kg)
French Curls - 4 x 8 (40kg)
weighted dips - 4 x 12
rope pull downs - 4 x 12

4 different types of curls? Thats pretty poor considering bicep is just a small portion of your arm. I'd take out two of those and throw in some skull crushers.

As for overtraining? Not 100% sure about that but i'd verge towards saying no your not. I've never been a fan of Shoulders/Arms/Chest/Legs split personally though.

[CJT]

French curls and Skulls are the same thing are they not? Just out of interest what's your issue with the split Banana Man?

[ATZ]

You're not over training just training stupidly.

[CJT]

ATZ, why am I training stupidly?

[ATZ]

You have a whole day for arms for a start.

Do a search, check the stickies, read some other online resources such as:

TESTOSTERONE MUSCLE | Unapologetic Muscle-Building Elitists

EliteFTS - Powerlifting and Strength Training Products and Knowledge for Lifters, Athletes, Coaches, and Trainers

Learn and apply, don't be spoonfed.

[CJT]

So your point is I shouldn't do arms all on there own and double them up with say chest and back? Where else am I being 'stupid', can you please be more specific rather than posting links to T nation etc.

[Resolution]

Personally i think there are many better splits out there that are much more beneficial.

My choice of split is

Chest/Triceps/Shoulders
Back/Biceps
Legs/(Abs)

[CJT]

Dude, you can't be lifting that heavy if your doing Chest/Triceps/Shoulders in one session?! You just wouldn't have the strength to do all of those together and get the maximum benefits surely.

[ATZ]

No. My point is that unless you're a competive bb'er nobody needs a seperate day for arms. You're not hitting muscle groups with enough frequency to grow either.

Stop asking questions and start reading.