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2003/09/20, 11:34 AM
Yes, you are probably overtraining. At this point you could split your workouts up even more and benefit.
Another thing that will affect mass gain is the rep range you work in, if you take it to failure, and anywhere from 50-90% of it will depend on.. diet.
Are you eating for recovery and growth? Are sleeping enough?
Try splitting your workouts into :
Chest and triceps
An incline move, 3 sets (plus a warm-up sets), 6-10 reps
A flat move, 3 sets (plus warm-up sets) 6-10 reps
a flye type move (cables or dumbells) 2 sets, 8-12 reps
A triceps extension, either lying or kickbacks, 2 sets 6-10 reps
a triceps pushdown, bar or rope or one handed, 2 sets 6-10 reps.
Next day - Back and Biceps
Seated or One-arm Dumb bell rows 3 sets, plus one warm-up, 6-10 reps
Lat pulldowns to the front, 3 sets plus warm-up, 6-10 reps
Shrugs or upright rows, 3 sets 6- 10 reps
Barbell curls, 2 sets 6-10 reps
one arm preacher curls or hammer curls 2 sets 6-10 reps
Day 3
Legs and shoulders
squats warm-up, then 3 sets 8-10 reps
deadlifts, warm-up, then 3 sets 8-10 reps
calf raises, 2 sets 12-15 reps
Overhead dumb bell presses 3 sets 6-10 reps
Lateral raises 2 sets, 8-10 reps
Front raises with dumb bells or cables, 2 sets 8-10 reps
reverse flyes, either on reverse pec deck or with dumb bells, 2 sets 8-19 reps.
day 4 rest
Repeat.
That should give you a more focused workout for each group and alittle more recovery and growth.
the only problem I had with that type of split was that my shoulders were so blasted from the first two workouts that sometimes I would just do legs on day three and then shoulders as their own seperate workout on Day 4 and rest on day 5.
Try it, you might like it! (oh, and I put on about 10 lbs of mass with this type of split)
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Challenge + Consistency = Results
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