Am I overtraining/not letting muscles rest enough?

Discussion in 'Fitness & Nutrition' started by chojin, Nov 15, 2005.

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  1. chojin

    chojin You must defeat Sheng Long to stand a chance

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    I started working out again about a month ago. I've gained 7 lbs on a maintenance diet, not really bulking or cutting. I've been making good gains everywhere except for my biceps and shoulders. They work as secondary muscles a couple other times a week, but I don't think they conflict anywhere. Should I just be more patient? Any advice is welcome.

    Heres my routine:

    Monday: Legs
    Squats 5x5
    BB Lunges 3x5 each leg
    Machine calf raises 3x12
    Lying leg curls 12,10,10
    seated hip adductions 12,10,8

    Tuesday: Chest/Shoulders
    BB bench press 12,10,8
    incline BB bench press 12,10,8
    standing cable flys 12,10,8
    BB upright rows 12,10,8
    DB lateral raise 12,10,8
    seated DB shoulder press 12,10,8
    standing DB shrugs 12,10,8

    Wednesday: Back/Forearms
    Deadlifts 5x5
    seated cable rows 12,10,8
    lat pulldowns 12,10,8
    DB bent over rows 12,10,8
    cable reverse curls 12,10,8
    BB wrist curls 15,12,10
    BB reverse wrist curls 15,12,10

    Thursday: Triceps/biceps
    BB close grip bench press 12,10,8
    cable pushdowns 12,10,8
    cable bent over extensions 12,10,8
    BB curls 12,10,8
    DB curls 12,10,8
    cable curls 12,10,8

    Friday: baseball practice
    Saturday: baseball practice
    Sunday: baseball game
     
  2. Shady VW

    Shady VW New Member

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    You definately should have a complete day of rest in there.
     
  3. MaineSucks

    MaineSucks OT Supporter

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    well, assuming you are taking Saturday and Sunday off thats a solid routine.

    Bi's will come with time. Shoulders just might be one of your weak points. give it some more time, switch up the routine in a few weeks, and see what happens. you might also consider going heavier on your shoulders - doing the heaviest sets possible for sets of 6-8. mix it up in a few weeks and see what happens.
     
  4. chojin

    chojin You must defeat Sheng Long to stand a chance

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    Those baseball days are basically my off days. I don't do any lifting, just some light cardio, cages or live batting, soft toss, field grounders, and shag fly balls in the outfield.
     
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