[Leon VorteX]

Always been a little afraid of "overtraining" but im not overly impressed with the results of my 3 day split. so im thinking ill turn it into a six. plz could you tell me if i have all my bases covered when it comes to my exercise selection, thanks...

All exercises are 3x 12, 10, 8 (apart from a warm up of 15 for the 1st)


monday/thursday

Squats
Leg press
Extentions
Curls
Sldl
Single calf raise
Calf raise


tuesday/friday

Barbell rows
Lat pulldowns
Narrow grip rows
Rear shrugs
Front shrugs
Dumbell curls
Barbell curls

wednesday/saturday

Bench press
Incline bench
Db flyes
Military press
Lat raises
Rear lat raises
Close grip bench
Rope pushdowns
Weighted leg raises
Weighted crunches


appreciated

[Sparky_dustin]

You need more rest time for the larger muscle groups, if you hit legs, chest, and back twice a week you're gonna get drained pretty fast.

[str8flexed]

Originally Posted by Sparky_dustin

You need more rest time for the larger muscle groups, if you hit legs, chest, and back twice a week you're gonna get drained pretty fast.

hasn't seem to hurt me or my clients

it will take about 3-4 weeks to get used to. In the first month you might feel like crap and even lose some strength, but after that period of time once your body is adapted to it you will notice very fast strength & compositional differences

[Sparky_dustin]

Thats probably the problem that I had, I was hitting all muscle groups twice a week and I felt absoloutly drained so I gave it up after bout 3 weeks. So you're saying that if I stick through the first month it will get better?

[Teamorbit]

it will take about 3-4 weeks to get used to. In the first month you might feel like crap and even lose some strength, but after that period of time once your body is adapted to it you will notice very fast strength & compositional differences

How ling does it take you or your clients to execute a workout like this? Do you still complete it in 45 - 60 min?

[lil_big_junior]

i hit chest & lats twice a week but on a 4 day split between training them again

[str8flexed]

Originally Posted by Teamorbit

How ling does it take you or your clients to execute a workout like this? Do you still complete it in 45 - 60 min?

dustin... yes after that first month you start noticing big differences

teamorbit, it takes 1-2 hours. I assume you are worrying about cortisol. Proper pre/postworkout nutrition makes it a smaller issue, also the studies that were doing showing cortisol increased after 45 minutes in a workout were done on endurance athletes... much different than weight lifting; weight lifting is mostly just resting with brief spurts of lifting, not near as taxing as running hard for 45 minutes straight with no breaks; I doubt the cortisol responses would be similar

[Mygeeto]

i knew i was right about 5-6 day splits...

[wrestlingstalion]

wouldnt recomend it but str8flex seems to think so.....

[Teamorbit]

Actually I read that in a workout test and gh Peak at about 45 min for the average male and then start to drop after that. Have you heard about this?

[lil_big_junior]

yes^^^