Pushing harder

[bianjd]

Hey-
I am running my first test pin cycle and I am doing the standard M-chest,shlder,tri W-quads,hams,calves F-abs,back,bis. I do about 10-15 min of cardio on M/F and about 30 min on 2 other days of the wk. I want to do more and I feel I can on off days I push myself really hard during workouts but as I feel the gear kicking in (3rd wk) I want more but don't want to over train how do you find that line?

Thanks
JB

 

[bianjd]

Here is a list of my current workout any advice on pushing harder or picking up more days please let me know any input will be appreciated. Also if my current workout could be tweaked for better results.


Mon - Chest, Shoulders, Triceps
* Incline press - 4 sets 10,9,8,7 increase in weight each set
* Flat flyes - 4 sets 10,9,8,7 increase in weight each set
* Millitary press -4 sets 10,9,8,7 increase in weight each set
* Lateral flyes -4 sets 10,9,8,7 increase in weight each set
* Rear delt machine -4 sets 10,9,8,7 increase in weight each set
* Tricep pushdowns -4 sets 10,9,8,7 increase in weight each set
* Lying tricep ext.-4 sets 10,9,8,7 increase in weight each set

Wed - Quads, Hams, Calves
* Squats -4 sets 10,9,8,7 increase in weight each set
* Leg press -4 sets 10,9,8,7 increase in weight each set
* Leg extension -4 sets 10,9,8,7 increase in weight each set
* Leg curl -4 sets 10,9,8,7 increase in weight each set
* Stiff leg deadlift -4 sets 10,9,8,7 increase in weight each set
* Standing calf raise -4 sets 10,9,8,7 increase in weight each set

Fri - Abs, Back, Bis
* Rope crunches -4 sets 10,9,8,7 increase in weight each set
* Lat pull down -4 sets 10,9,8,7 increase in weight each set
* Deadlift -4 sets 10,9,8,7 increase in weight each set
* Bent-over rows -4 sets 10,9,8,7 increase in weight each set
* Shrugs -4 sets 10,9,8,7 increase in weight each set
* Standing BB curls -4 sets 10,9,8,7 increase in weight each set
* Concentration curl -4 sets 10,9,8,7 increase in weight each set
And for cardio I do high incline and mes. speed on tread mill

Thanks
JB

 

[Axillist]

Most people worry too much about over training. My opinion is that if at the the end of your workout, you feel that you have a bit left in the tank, you aren't over training. This is especially true on gear.

 

[IronRobi]

I don't believe in over training. Simply under eating or under sleeping. If you can eat enough and allow enough recovery time you could theoretically train twice a day seven days a week.

So if your diet is in check and you're recovering enough, you should easily be able to handle more than 3 workouts per week.

 

[bianjd]

Thanks for the feedback I guess I will push harder and more often and listen to my body. I work shift work so my sleep is all over but I try to manage 6-8 hrs of sleep and my diet is tight and loaded so I guess it is up to me to do the work.

Thanks
JB

 

[usmctrainer]

if your feeling like you literally have to force drag yourself to the gym something wrong. call it over training. but lack of sleep, not enough calories, shitty diet