Over working or change up routine????

[Oldman]

I always worked out 2 days on 1 day off 2days on 2days off. = 1 week. Depending on the muscles worked my routine would last as long as 2 hours. Sometimes I combined Chest Shoulders and and back on Day 1 & then do bis tris and legs on day 2 ---abs & Shrugs every workout. --- Other times I would do chest shoulders tris day1 & Back bis and Legs day two. I always start with shrugs and abs as the warmup. For each major muscle group I would do 5 sets of 5 exercises. For bis tris and shoulders I would do 3 exercises 3 sets. For all exercises I would pyramid -- a set 8 reps 5 reps 3 reps 5 reps 8 reps.

My question is not being on a cycle -- am I over working? Should I rest for two days every time. Sometime I feel drained with 1 day off.

When I do my first cycle what should I do?

Could somebody please give me some Ideas on what worked for them on different routines to shock the muscles and keep them growing and not stall. Has anybody ever done random reps depending on how there body feels that day -- ie Go heavy or light on any given day or mix exercises. say bench heavy flys light.


Thanks for any input!

[Oldman]

bump

I like to change my entire routine about every three months to keep my muscle from getting in a slump or a routine. I also try not to do more than 2-3 exercises for smaller muscle groups and no more than 4 for larger ones. I think those numbers are sometimes high. If you are going for straight mass, I like to left as much as I can for about 6 reps, do 3 sets, and thats sit. I will only do 3 exercises for my larger muscle areas and 1 for the smaller ones. Alot of squats, deadlifts, and bent-over rows well shock the entire body into a growth spurt. In my oppinion there is just no growth possible with out these 3 exercises. No if I am going for peak contraction I go with lower weight, higher numbers and alot of burnouts. Hope that helps you my friend. Only you yourself can tell you if you are overtraining. Are you still sore from your last Chest day when the next one comes around? Are you so sore the day after that you have trouble doing simple things like brushing your teeth? If so, you are over training.

[Oldman]

Thanks A_Ph.D If you dont mind -- A few more ?'s You mentioned 2-3 execises for smaller groups and 4 for larger groups. I assume for peak contraction ie cutting. How many sets and reps within each execise for cutting -- is there a limit I should not exceed -- I am guessing btwn 15 - 20 reps after that it is excessive?

How long do you wait before starting the next set? A.- for contractions B. for mass. Sometimes I make my routine almost aerobic.


Do you take time to rest between muscle groups?

I am sore the next day and feel more tight with a little soreness the 2nd day after. The only time I cannot brush my teeth is an hour or so after a work out. I feel my muscles are tired and non supportive. I think if I overwork I am not sore enough or tight enough.

How many days do you hit the gym per week? This may be an inappropriate forum for this question but does a cyle -- affect your routines and days in the gym? I was told it will allow u to train more and harder. If you prefer I will post this "?" in other forum. If so please tell me so.

Your advice is Greatly appreciated.