Is this routine too damn much?

Quoted message said:

I want to do a full upper body workout 3X per week.>

Just be sure to use your left hand 50% of the time you whackoff.

[email hidden] wrote in news:1135660097.994747.117460
@o13g2000cwo.googlegroups.com:

Quoted message said:

I want to do a full upper body workout 3X per week.

I want to do 2X excercises per body part.

I want to do 3 sets between 8-12 reps (with 1-2 warmup sets at an
intermediate weight.)

Here's what I've been doing:

CHEST
Bench
Machine flys

BACK
Lat Pulldown
Rows

SHOULDERS
Machine press
Lateral/front raises

ARMS
Dumbell curls/preacher curls
Triceps pulldowns

MISCELLANEOUS
Incline sit ups
Shrugs

I'll be 27 in January. I started lifting seriously again 6 weeks ago,
after a several years long layoff. I made steady progress the first
month, but this past week I've felt really tired and actually LOST
ground on most of my lifts.

Am I overtraining? This the same basic routine I used at 20 to gain 50
pounds over about a year. Back then, I shot for 3 workouts a week, and
would usually wind up getting at least 2, and often 3 in each week.

What do you guys think? 3x week full upper body?

THANKS SO MUCH!!!

If you're really tired and losing ground, you already know the answer. You
just don't want to hear it.

The volume doesn't actually seem too overwhelming to me, but if it's not
working, back off or mix up the routine. Try different rep ranges.

What are you doing for legs?

Hugh

--
Exercise is a dirty word. Whenever I hear it, I wash my mouth out with
chocolate. ("Ladi"😉

In article <[email hidden]>,

Quoted message said:

I want to do a full upper body workout 3X per week.

I want to do 2X excercises per body part.

I want to do 3 sets between 8-12 reps (with 1-2 warmup sets at an
intermediate weight.)

Here's what I've been doing:

CHEST
Bench
Machine flys

BACK
Lat Pulldown
Rows

SHOULDERS
Machine press
Lateral/front raises

ARMS
Dumbell curls/preacher curls
Triceps pulldowns

MISCELLANEOUS
Incline sit ups
Shrugs

I'll be 27 in January. I started lifting seriously again 6 weeks ago,
after a several years long layoff. I made steady progress the first
month, but this past week I've felt really tired and actually LOST
ground on most of my lifts.

Am I overtraining? This the same basic routine I used at 20 to gain 50
pounds over about a year. Back then, I shot for 3 workouts a week, and
would usually wind up getting at least 2, and often 3 in each week.

What do you guys think? 3x week full upper body?

THANKS SO MUCH!!!

You are doing a similar set to what I do, but I also do squats,
deadlifts and leg presses. You really should work lower body as well.

How is your diet?
Are you getting enough sleep?
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

Hugh,

Yeah, it didn't seem that overwhelming to me, either. But then I keep
reading about how some people say you should only train each body part
once/twice per week, and also about the problem of overtraining.

Maybe I just went too intense the week before and I had an off week.

I'm starting to think maybe I shouldn't do flat bench presses three
times per week, though.

For legs I've never really done much. I do some presses and eliptical
machine kinda helps. I'm looking into it, though.

Thanks a lot for the feedback, man.

I went overboard on my diet this past month, eating
tuna/chicken/oatmeal indiscriminately because I was so impatient to see
some kind of _gain_. I gained 6 pounds.

I'm now coming to my senses and trying to be more rigorous in keeping
track of measurements and calories. I'm aiming for 10% over my
maintenence (10x body weight = 1400). So, I'm going for 1540 calories.
I gain and lose weight easily. I get plenty of sleep.

I plan on adding an upper body day, now that I'm up an running with my
workout.

I dropped from qbout 190 to 140 a few years ago. I want to get my size
back ASAP, but I want to keep my low bodyfat if I can.

Thanks, Om.

In article <[email hidden]>,

Quoted message said:

I went overboard on my diet this past month, eating
tuna/chicken/oatmeal indiscriminately because I was so impatient to see
some kind of _gain_. I gained 6 pounds.

I'm now coming to my senses and trying to be more rigorous in keeping
track of measurements and calories. I'm aiming for 10% over my
maintenence (10x body weight = 1400). So, I'm going for 1540 calories.
I gain and lose weight easily. I get plenty of sleep.

I plan on adding an upper body day, now that I'm up an running with my
workout.

I dropped from qbout 190 to 140 a few years ago. I want to get my size
back ASAP, but I want to keep my low bodyfat if I can.

Thanks, Om.

How tall are you?

1,540 for a guy is kinda low...
More of a maintenance or weight loss level?

I understand about wanting to gain only muscle and not gain fat!
If you are going to go that route, patience is the key. It's going to be
a lot slower.

I'm personally working on strength and conditioning along with fat loss.
I've been surprised at the amount of muscle gain, but I'd had a layoff
of several years too. ;-)

Cheers!
--
Om.

"My mother never saw the irony in calling me a son-of-a-[censored]." -Jack Nicholson

You could try upper body 2 times a week and then do only legs on the
third workout.

I agree, how tall are you, you might just need to eat more...

Regards,
mct

[email hidden] wrote in news:1135717551.413517.102670
@g43g2000cwa.googlegroups.com:

Quoted message said:

Hugh,

Yeah, it didn't seem that overwhelming to me, either. But then I keep
reading about how some people say you should only train each body part
once/twice per week, and also about the problem of overtraining.

Sounds like the HIT approach. Most people who want strength do something
different. So do the people who want size.

Quoted message said:

Maybe I just went too intense the week before and I had an off week.

Could be. You can plan for varying intensity--plan to slack off every fourth
week or so. You can't go flat-out all the time.

Quoted message said:

I'm starting to think maybe I shouldn't do flat bench presses three
times per week, though.

More like, shouldn't do them all-out three times a week.

Quoted message said:

For legs I've never really done much. I do some presses and eliptical
machine kinda helps. I'm looking into it, though.

Do. You're small, looking to grow. Squats are your friend.

Hugh

--
Exercise is a dirty word. Whenever I hear it, I wash my mouth out with
chocolate. ("Ladi"😉