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Hello, I just had a quick question about a couple of routines. I've been working out for about a year now, and the first month or so I saw good results, but after that I didn't see much improvement. I just recently started eating a lot more (about 200 grams of protein per day) and I started working out my lower body as well, which I think helped a great deal with weight gain. I'm 6'1" and I went from 170 pounds to about 195 in almost three months, although I think a lot of that was fat as well. My current routine is this:

M: Chest/tris
T: legs/abs
W: Shoulders/bi's
Th: legs/abs

Etc, with Sundays off. But I'm worried that I might be overtaining with this routine. Do you think I should take more time off and only exercise one group per week? I also wanted to begin cutting, so I would need to incorporate cardio in as well. I was thinking of changing my routine to this:

M: Chest/tris
T: run/abs
W: legs
Th: run/abs
F: Shoulders/bis
Sa: run/abs
Su: off

That doesn't seem like enough upper body training to me though. Anyways, I'm far from being an expert on the subject, so I was hoping someone who is more knowledgeable could give me some advice on which of the two routines I should use, or maybe another routine if there is a better one. Some people say more rest is better, others say 3 times a week per body part is ok, so I'm a little confused. Any help would be greatly appreciated.

Thanks,
Randy
[QUOTE=RPMcCalip]Hello, I just had a quick question about a couple of routines. I've been working out for about a year now, and the first month or so I saw good results, but after that I didn't see much improvement. I just recently started eating a lot more (about 200 grams of protein per day) and I started working out my lower body as well, which I think helped a great deal with weight gain. I'm 6'1" and I went from 170 pounds to about 195 in almost three months, although I think a lot of that was fat as well. My current routine is this:

M: Chest/tris
T: legs/abs
W: Shoulders/bi's
Th: legs/abs

Etc, with Sundays off. But I'm worried that I might be overtaining with this routine....[/quote]

This is not overtraining, but you have no back routine. You MUST incorperate the back for symmetry and balance as well as to prevent injury.

[quote] Do you think I should take more time off and only exercise one group per week? I also wanted to begin cutting, so I would need to incorporate cardio in as well. [/quote]

Your workout looks fine once you add a back routine in there. If you plan to cut, you should defintely add some cardio, but be careful not to lose too much muscle or all the bulking was in vain. HIIT is great to this end, or do some long, low intensity sessions. Diet is what is going to be very, very important though.

[quote]I was thinking of changing my routine to this:

M: Chest/tris
T: run/abs
W: legs
Th: run/abs
F: Shoulders/bis
Sa: run/abs
Su: off

That doesn't seem like enough upper body training to me though. [/quote]

It's the same amount as you had before, but again... you need to put some back work in there. Running on your "off" days is a great idea. Working one muscle group 3x a week is excessive and will probably lead to overtraining... unless you are doing a full body workout each time at a moderate/low intensity level. You have to allow time for muscles to repair or they will start to atrophy instead of grow. If I had to plan this out, I'd do it like this:

M: Chest/tri
T: cardio/abs
W: Back/bi
Th: cardio/abs
F: shoulders/legs
Sat: Cardio/abs
Sun: off

This is just a suggestion. Since back and chest exercises hit the front and rear delts to some extent, you should only have to do one or two shoulder exercises on shoulder day. Also, if you get sore from leg day, it's usually 2 days later that the soreness really kicks your butt, so scheduling it so that you have that day off might be best for recovery purposes. And for what it's worth, I dont think you needs to do abs 3x a week, but you can if you want to.





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