do you think this schedule leads to overtraining? - Bodybuilding Discussion on Bodybuilding.net Training Forum

chillybeefry · 12-13-2006, 12:05 PM

This schedule I got was supposed to be for muscle hypertrophy. I tried it yesterday and today is my day off. I dont know if it is a good idea to do the next day's schedule when I'm still sore. What do u think about this schedule?

Legs

Squat - 1x10
Stiff Leg Deads - 2x10
Chest
Incline Bench - 2x10
Dips - 1x10
Back
Chins - 2x10 (W.N.)
Rows - 2x10 (W.N)

Traps
Shrugs - 1x10

Shoulder
Shoulder Press - 1x10

Lateral Raise - 1x10
Rear Delt - 1x10
Biceps
DB Curls - 2x10
Triceps
Tricep Ext. - 2x10

Calves
Calf Raise - 2x10

Abs
Crunches - 2x10

I'm supposed to do this on mondays , wednesdays and fridays and have the remaining days off. What do u think?
Thanks
Chillybeefry

DoT. · 12-13-2006, 12:14 PM

all of that in 1 day?

chillybeefry · 12-13-2006, 12:17 PM

yup...that was what was proposed. But I got rid if a few of em so I could stick to the 45 minute workout mark

hrdgain81 · 12-13-2006, 01:05 PM

Looks a little like a derivation of an HST routine. except for the fact that your rep ranges arent changing.

I dont think it will lead to overtraining, but it isnt as optimal of a routine as pure HST would be.

Darkhorse · 12-13-2006, 04:44 PM

Quote:

Originally Posted by chillybeefry

yup...that was what was proposed. But I got rid if a few of em so I could stick to the 45 minute workout mark

If you have adequate preworkout nutrition, then there is no exact timeframe IMO. The sooner the better as a rule of thumb. Myself, and a lot of others who sling a lot of iron usually spend anywhere from 1 hour 15 minutes to an hour and a half. I don't lose any mass LOL..

chillybeefry · 12-14-2006, 06:04 AM

Quote:

Originally Posted by hrdgain81

Looks a little like a derivation of an HST routine. except for the fact that your rep ranges arent changing.

I dont think it will lead to overtraining, but it isnt as optimal of a routine as pure HST would be.

How does an optimal HST look like?
Thanks

chillybeefry · 12-14-2006, 06:06 AM

Quote:

Originally Posted by 0311

If you have adequate preworkout nutrition, then there is no exact timeframe IMO. The sooner the better as a rule of thumb. Myself, and a lot of others who sling a lot of iron usually spend anywhere from 1 hour 15 minutes to an hour and a half. I don't lose any mass LOL..

I'm trying to get the nutrition part under control and it seems to be going pretty good. So the same muscle group can be worked after 48hrs of rest?
I was pretty tired after 45 minutes....1 hour and a half is pretty long! Thats some pretty good stamina right there!

hrdgain81 · 12-14-2006, 06:55 AM

check these out

HST (Hypertrophy Specific Training):
www.hypertrophy-specific.com
http://forum.bodybuilding.com/showth...hreadid=280813
http://www.anabolicminds.com/forum/s...ead.php?t=1165

12-13-2006, 12:05 PM	#1 (permalink)
chillybeefry Rank: New Member Join Date: Nov 2006 Posts: 5	do you think this schedule leads to overtraining? This schedule I got was supposed to be for muscle hypertrophy. I tried it yesterday and today is my day off. I dont know if it is a good idea to do the next day's schedule when I'm still sore. What do u think about this schedule? Legs Squat - 1x10 Stiff Leg Deads - 2x10 Chest Incline Bench - 2x10 Dips - 1x10 Back Chins - 2x10 (W.N.) Rows - 2x10 (W.N) Traps Shrugs - 1x10 Shoulder Shoulder Press - 1x10 Lateral Raise - 1x10 Rear Delt - 1x10 Biceps DB Curls - 2x10 Triceps Tricep Ext. - 2x10 Calves Calf Raise - 2x10 Abs Crunches - 2x10 I'm supposed to do this on mondays , wednesdays and fridays and have the remaining days off. What do u think? Thanks Chillybeefry

12-13-2006, 12:14 PM	#2 (permalink)
DoT. Rank: New Member Join Date: Sep 2006 Posts: 20	all of that in 1 day?
DoT. Rank: New Member Join Date: Sep 2006 Posts: 20

12-13-2006, 01:05 PM	#4 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,553	Looks a little like a derivation of an HST routine. except for the fact that your rep ranges arent changing. I dont think it will lead to overtraining, but it isnt as optimal of a routine as pure HST would be.
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

12-14-2006, 06:55 AM	#8 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,553	check these out HST (Hypertrophy Specific Training): www.hypertrophy-specific.com http://forum.bodybuilding.com/showth...hreadid=280813 http://www.anabolicminds.com/forum/s...ead.php?t=1165
	hrdgain81's Sig:"Its clear why the journey was so painful, metamorphosis, this is what I changed to, and god I'm so thankful" - Nas APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

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12-13-2006, 12:17 PM	#3 (permalink)
chillybeefry Rank: New Member Join Date: Nov 2006 Posts: 5	yup...that was what was proposed. But I got rid if a few of em so I could stick to the 45 minute workout mark

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