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3 Day Split & overtraining

  • 24-07-2008 12:53pm
    #1
    unreggd
    Registered Users, Registered Users 2 Posts: 3,835 ✭✭✭


    I wanna start doing a 3 day split


    But since I'm doin mainly compounds, should I worry about overtraining?

    eg if I work my biceps on Day 1, then work my Back doin wide-grip Chins on Day 3, they would also work my biceps, so would I be overtraining my biceps?

    heres the plan I have so far, feel free to add changes!

    thanks


    Day 1
    Chest - Bench Press
    Shoulders - Shoulder Press
    Biceps - Chins, Curls

    Day 2
    Legs - Squats, Lunges, Calf extensions

    Day 3
    Back - W/G Chins [and/or] Incline Bench Pull
    Triceps - Dips + Cable Pulldown
    Traps - Shrugs [any more suggestions? not a fan of Upward Rows!]


    Should I do deadlifts on Day 2, or with my upper back stuff on Day 3??
    Also, should I only do my Abs once a week?


Comments

  • #2
    gabgab
    Registered Users, Registered Users 2 Posts: 1,062 ✭✭✭gabgab


    Bwardrop put up a brilliant post on overtraining a while ago, have a look for it. I would try dig it out but I dont know how to search :o


  • #3
    aye
    Closed Accounts Posts: 991 ✭✭✭aye


    how many sets etc are you doing for each exercise?


  • #4
    g'em
    Closed Accounts Posts: 22,819 ✭✭✭✭g'em


    gabgab wrote: »
    Bwardrop put up a brilliant post on overtraining a while ago, have a look for it. I would try dig it out but I dont know how to search :o
    Search (link @ top of forum) --> Advanced Search --> keyword = overtraining --> username = bwardrop --> Result ;)


  • #5
    unreggd
    Registered Users, Registered Users 2 Posts: 3,835 ✭✭✭unreggd


    aye wrote: »
    how many sets etc are you doing for each exercise?
    Havent put this plan into action yet

    wanna get some feedback first

    But I usually do 3 sets of 10/12


  • #6
    gabgab
    Registered Users, Registered Users 2 Posts: 1,062 ✭✭✭gabgab


    g'em wrote: »
    Search (link @ top of forum) --> Advanced Search --> keyword = overtraining --> username = bwardrop --> Result ;)


    Aaaaaaaaaaaaah, thanks for that G'em. Have a read of that unreggd, I always reckon I am overtraining, but its just me making up an excuse for not getting off my arse,

    (this post is a reflection of GabGab's laziness, and in no way suggests that you're looking for an excuse)


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  • #7
    aye
    Closed Accounts Posts: 991 ✭✭✭aye


    why not do the biceps on your back day and triceps on your chest shoulder day.
    it will basically be a push and pull day.
    chins are really a back move, they just do a lot of bicep also.

    do the deadlifts on the back day, i.e. day 3.
    doing them after squats will have you knackered.

    personally i think you can add more in if you are doing a split. the point of splitting the body parts is to hit them hard enough on their days that they need a longer amount of time to rest.

    you could add:

    chest - barbell press, incline db press, cable fly
    shoulders - military press, lat raise, post raise.

    back - pull up, Incline Bench Pull, deadlift, shrugs or face pulls.
    biceps - barbell curl, db hammer curl

    Legs - add in leg curl, or stiff legged DL

    abs can be done on each day, they are a endurance muscle. no need to destroy them tho.
    plank and ball ab curl, or bicycle crunch.


  • #8
    Transform
    Registered Users, Registered Users 2 Posts: 6,394 ✭✭✭Transform


    How long have you been training?

    Your stats - height, weight, age etc


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