Am I working out too much?

Discussion in 'Fitness & Nutrition' started by Madvillain, Apr 13, 2010.

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  1. Madvillain

    Madvillain OT Supporter

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    I am 5"8, 160lbs and am a hard gainer. Currently, the only supplements I'm taking are:

    Iso-Mass Xtreme Gainer

    http://www.gnc.com/product/index.jsp?productId=2815249

    and Fish Oil.

    I eat 3 meals a day and am trying to fit the missing in between meals with protein filled snacks. Breakfast is 4 eggs with bits of chicken breast, hashed browns, and an apple. Lunch and dinner is always a large skinless/boneless chicken breast, mashed potatoes, and vegetables. Each meal and after workout is accompanied by a shake, so 4 in total. Heres my schedule:

    Monday: Chest, Biceps, Lats, Wrists

    Chest -

    Bench Press 3x15
    Pushups 2x25
    Dumbbell Flies 3x15
    Incline Dumbbell Press 3x15

    Biceps -

    Hammer Curls 3x15
    Standing Barbell Curls 3x15
    Sitting Dumbbell Curls 3x15

    Lats -

    Bent Over Barbell Lift 3x15

    Wrists -

    Barbell Wrist Curl 3x15

    Tuesday: Shoulders, Traps, Triceps, Abs

    Shoulders -

    Military Press 3x15
    Arnold Press 3x15
    Barbell Lateral Raise 3x15

    Traps -

    Dumbell Abduction 3x15

    Triceps -

    Dips 3x15
    Dumbbell Extension 3x15

    Abs-

    Sit Ups 3x60
    Leg Lifts 3x60
    Side Planks
    Push-Up Position Planks
    Reverse Crunches 3x60
    Bicycle Sit Ups 3x60


    Wednesday: Chest, Biceps, Back, Lats, Wrists

    Chest -

    Bench Press 3x15
    Pushups 2x25
    Dumbbell Flies 3x15
    Incline Dumbbell Press 3x15

    Thursday
    : Shoulders, Traps, Triceps, Abs

    Friday
    : Chest, Biceps, Back, Wrists

    Saturday: Abs & Legs

    Legs - All Machines except for Squats 3x15

    Leg Curl 3x15
    Leg Extension 3x15
    Hip Abduction Out 3x15
    Hip Abduction In 3x15
    Heel Raises 3x30
    Leg Press 3x15
    Reverse Leg Curl 3x15

    Sunday
    : Rest


    After reading more on how to gain muscle mass, which is what I'm trying to do, it seems that all the suggested workout schedules are much less than what I do. So, am I working out too much and how should I alter my schedule to remedy that?
     
  2. michael grabtree

    michael grabtree OT Supporter

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    are you getting stronger?
     
  3. kenmei

    kenmei squatty potty OT Supporter

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    less reps more weight :dunno:
     
  4. rebs

    rebs shares AIDS OT Supporter

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    wow...completely neglecting your back...sucks
     
  5. KIDRR

    KIDRR Duck dog>* OT Supporter

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  6. rebs

    rebs shares AIDS OT Supporter

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    nigga you aint a hardgainer, you just dont know what the fuck you're doing :o
     
  7. NightyNight

    NightyNight OT Supporter

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    congratulations on the diet, that shit you're drinking looks gross to be honest. im really digging pro complex gainer from optimum nutrition right now.

    i'd suggest redoing your workouts right now for emphasis on big compound movements that hit multiple muscles at a time (deadlifts, squats, bench, and the military press) and give yourself time to rest, thats when you really get stronger, not in the gym.

    give yourself 48 hours at least between muscle groups, youre hitting your chest and bis to much. my split now is putting 4 days rest on each muscle just as an example.

    maybe do chest/tris together one day, back/bis together the next(lat pd's, rows, mil chin ups all use your bis and hit your back), then fill out the rest from there. i also agree with less reps more weight, if you really have to do 15 reps per exercise why not just add a fourth dropset in there of 15 reps to really fuck em up? its all about fun though dude, hit your muscles differently each time you go to the gym, the best part is learning new exercises and thats just another way to make you get stronger.

    p.s. get a whey shake for post workout and drink the gainer before you fall asleep. thats +1 meal a day.
     
    Last edited: Apr 13, 2010
  8. grimstone

    grimstone magic murda bag OT Supporter

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    read the stickies. get on a good simple program 5/3/1 or 5x5
     
  9. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    looks like a whole lot of volume, probably way more than you need. A couple questions to ask yourself. Does your diet cover the caloric expense of all the volume in your workout program? How do you expect to recover and build muscle with little to no time off? Do you know how many muscles make up the complex structures in the back, and why training "lats" doesn't cut it? Why do you list all your reps in the 15 range?
     
  10. Memor

    Memor Active Member

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    that's hardly any food. 3 meals a day is nothing. Eat more.
     
  11. ACURA TL-S

    ACURA TL-S OT Supporter

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    Yes. I did the same thing when I started. Find a good routine on the Internet instead of making your own right now.
     
  12. Madvillain

    Madvillain OT Supporter

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    Will add more exercises.

    Yes, definitely. Its just slow progress and with all the food I'm eating, I've gained 5 lbs in 4 months.

    My genetics have given me super fast metabolism man. I can eat McDonalds everyday and not get fat
     
  13. jehan60188

    jehan60188 New Member

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    who was it around here that said "the harder i work, the better my genes get"?
    work hard at eating right, and genetics wont mean shit
     
  14. Ep

    Ep Guest

    Edit: That routine absolutely blows

    stop talking mass gainer, that shit sucks.

    Either eat the stickied diet

    or the mass gainer diet in the april muscle and fitness magazine. I've had good progress from that diet
     
    Last edited by a moderator: Apr 13, 2010
  15. grimstone

    grimstone magic murda bag OT Supporter

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    bs genetics mean just about everything but you dont know until you try. you can only know in retrospect if you have good genetics or not if genetics didnt matter we would all look like arnold.
     
  16. jehan60188

    jehan60188 New Member

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    you're absolutely right that you need to try whether you have good genes or not
    i should've said genetics aren't as important as most people make them out to be. I have personally used the genes excuse as just that- an excuse to not even try. but when I finally made the decision to take charge of my health, i started to try, and things changed
     
  17. Ep

    Ep Guest

    yeah but you'll be just as unhealthy on the inside. People like us, it's all about eating properly and at the right intervals. I find that eating 3-4 600 to 800 calorie meals a day works well for me.

    I highly recommend this routine. I just got off starting strength which was helpful but this routine is the tits:bowdown:

    I love how 2-3 movements every workout day incorporate drop sets or supersets. You get to mix up shit and I find myself getting stronger on all my lifts, despite the fact that I'm not even doing them consecutively. for instance

    I started this routine about 4-5 weeks ago. My first week, I did bench for my chest movement. I maxed out at 175x5 (hard) and did a dropset

    The next couple of weeks, I skipped around doing incline bench one week, decline bench another etc and doing dropsets or supersetting them with something like pushups or flys

    Just yesterday, I came back to BB flat bench, and ended up doing 185x5. So i definitely recommend this routine

    It's the heavy/light lift for body builders routine

    http://www.higher-faster-sports.com/strengthvssize.html
     
  18. JeremyD

    JeremyD New Member

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    Wow. Both your routine and diet suck. Congrats on that one
     
  19. entropy138

    entropy138 OT Supporter

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  20. RICK RO$$

    RICK RO$$ Active Member

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    need to add more lifts for your fingers and toes
     
  21. evolude

    evolude OT Supporter

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    That's not even that much volume but DEFINITELY eat more and add back work. I used a high volume type routine to get back from 165 to 180 with no increase in BF% in the last 3 months. A lot of it was muscle memory though.
     
  22. ACURA TL-S

    ACURA TL-S OT Supporter

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    It's not that it is too much volume as a whole so much as the fact that he does one back exercise then does chest and tris three times a week. He would be much better off doing each body part once a week or doing a heavy and light day using mainly compound movements.
     
  23. grimstone

    grimstone magic murda bag OT Supporter

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    being in the gym 6 days a week with all that is not high volume to you
     
  24. evolude

    evolude OT Supporter

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    Could safely say, I did double volume per day but I did 4 days a week.
     
  25. evolude

    evolude OT Supporter

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    Agreed.

    I was thinking of Madcow 5x5/WSFSB (sp?) would be better for someone like him.
     
    Last edited: Apr 14, 2010
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