Please review my setup

[Bagaboo]

Hello, Please review my plan and warn me if i seem to be doing something wrong. I switched from CBL to CNS with very good results. Weight is dropping with constant strength gain, about 5% each week for most exercises. I increase the reps each week with one or two reps per exercise, when i reach 13-14 reps for an exercise, i increase the weight and decrease the reps to 8, and repeat that. Up until now, i have worked out three times a week:Monday: Chest/TricepsWednesday: Legs/ShouldersFriday: Back/BicepsI want to experiment with lifting six times a week, starting off with 15% less intensity and increase gradually:Monday: Chest/TricepsTuesday: Legs/ShouldersWednesday: Back/BicepsThursday: Chest/TricepsFriday: Legs/ShouldersSaturday: Back/BicepsI will still increase the reps until i reach 13-14 reps, and then increase the weight. I do not eat breakfast. Lots of coffee in the morning. I eat a light lunch (300-600 KCal), mostly a salad and/or some meat. Around 12:00. I eat aprox. 1000 worth of KCal for diner. Mainly meat and vegetables. Around 20:00. I sometimes treat myself with a sweet protein drink after training (aprox 300KCal). I eat aprox. 300g of carbs each sunday. Which is about 1.5kg of cooked white rice. (I love sundays)I do not drink alcohol (for now), dairy products, corn, soy, eggs or gluten. I weigh 93kg in the morning. Dropped from 104kg. I train after work at 18:00-18:45. I take Omega3, D3, EGCG and some minerals almost daily. Thank you for any feedback!Cheers!

[Trevor G Fullbright]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

[Bagaboo]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

I read Lyle McDonalds article about the six day split, and he recommends the same thing. It really makes sense because i tend to underperform the shoulders after the leg workout. Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

[Trevor G Fullbright]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

I read Lyle McDonalds article about the six day split, and he recommends the same thing. It really makes sense because i tend to underperform the shoulders after the leg workout. Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Only you can figure that out.Overtraining is a CNS thing, not really a muscle thing. Muscle recovery in 36 hours or so.For me I can train balls to the wall, really hard, even while ULC (maybe a bit less volume though) and be fine providing I don't let external life stress get to me. Lack of sleep, job, money, nutrition, sex, ect.

[Big_R]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Fuck yea you are going to over train your shoulders LOL  you are working them directly and indirectly 6 days a week mate.  Chest days use a lot of front/medial heads and u should just do legs themselves before you hammer medial/rear delts again on back day ... just to do it all over again two more times.  LOL  unless you sipping the beefwater?  but even then...  If you are doing CNS i'd say your nuts trying to recover wihout carbs from a push/pull split.... i'd  opt for 3 days a week and move shoulders to friday... wednesday is Legs/calfs

[Bagaboo]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Fuck yea you are going to over train your shoulders LOL  you are working them directly and indirectly 6 days a week mate.  Chest days use a lot of front/medial heads and u should just do legs themselves before you hammer medial/rear delts again on back day ... just to do it all over again two more times.  LOL  unless you sipping the beefwater?  but even then...  If you are doing CNS i'd say your nuts trying to recover wihout carbs from a push/pull split.... i'd  opt for 3 days a week and move shoulders to friday... wednesday is Legs/calfs

Damn you scare me man! Lyle had the same note about over use injuries to the shoulders. And no, no sipping anything here 😛Ok, how about this instead:Mon: Chest/Shoulders/Triceps (for each part: 3 exercises, 3 sets per exersice, 8-14 reps per set)Tue: Legs (5 sets, 8-14 reps extensions, 5 sets, 8-14 reps curls, 5 sets, 8-14 reps Squats)Wed: Lower back (90x3 straight, left and right hyperextentions, 3 sets/10 reps deadlifts)           upper back (3 exercises, 3 sets, 8-14 reps) Biceps (2 exercises, 3 sets, 8-14 reps)thu=monfri=tuesat=wedBut you opt for:Mon=monWed=tueFri=wed Except for shoulders on friday right?What say you?

[Big_R]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Fuck yea you are going to over train your shoulders LOL  you are working them directly and indirectly 6 days a week mate.  Chest days use a lot of front/medial heads and u should just do legs themselves before you hammer medial/rear delts again on back day ... just to do it all over again two more times.  LOL  unless you sipping the beefwater?  but even then...  If you are doing CNS i'd say your nuts trying to recover wihout carbs from a push/pull split.... i'd  opt for 3 days a week and move shoulders to friday... wednesday is Legs/calfs

Damn you scare me man! Lyle had the same note about over use injuries to the shoulders. And no, no sipping anything here 😛Ok, how about this instead:Mon: Chest/Shoulders/Triceps (for each part: 3 exercises, 3 sets per exersice, 8-14 reps per set)Tue: Legs (5 sets, 8-14 reps extensions, 5 sets, 8-14 reps curls, 5 sets, 8-14 reps Squats)Wed: Lower back (90x3 straight, left and right hyperextentions, 3 sets/10 reps deadlifts)           upper back (3 exercises, 3 sets, 8-14 reps) Biceps (2 exercises, 3 sets, 8-14 reps)thu=monfri=tuesat=wedBut you opt for:Mon=monWed=tueFri=wed Except for shoulders on friday right?What say you?

Sorry i tend to exaggerate but  ... anyway, you never answered my question.  Are you doing CBL or CNS?

[Bagaboo]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Fuck yea you are going to over train your shoulders LOL  you are working them directly and indirectly 6 days a week mate.  Chest days use a lot of front/medial heads and u should just do legs themselves before you hammer medial/rear delts again on back day ... just to do it all over again two more times.  LOL  unless you sipping the beefwater?  but even then...  If you are doing CNS i'd say your nuts trying to recover wihout carbs from a push/pull split.... i'd  opt for 3 days a week and move shoulders to friday... wednesday is Legs/calfs

Damn you scare me man! Lyle had the same note about over use injuries to the shoulders. And no, no sipping anything here 😛Ok, how about this instead:Mon: Chest/Shoulders/Triceps (for each part: 3 exercises, 3 sets per exersice, 8-14 reps per set)Tue: Legs (5 sets, 8-14 reps extensions, 5 sets, 8-14 reps curls, 5 sets, 8-14 reps Squats)Wed: Lower back (90x3 straight, left and right hyperextentions, 3 sets/10 reps deadlifts)           upper back (3 exercises, 3 sets, 8-14 reps) Biceps (2 exercises, 3 sets, 8-14 reps)thu=monfri=tuesat=wedBut you opt for:Mon=monWed=tueFri=wed Except for shoulders on friday right?What say you?

Sorry i tend to exaggerate but  ... anyway, you never answered my question.  Are you doing CBL or CNS?

CNS FTW. I LOVE sundays now. They have become our date nights 🙂 It really easy to skip the booze when you can binge on carbs! 😛

[Big_R]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Fuck yea you are going to over train your shoulders LOL  you are working them directly and indirectly 6 days a week mate.  Chest days use a lot of front/medial heads and u should just do legs themselves before you hammer medial/rear delts again on back day ... just to do it all over again two more times.  LOL  unless you sipping the beefwater?  but even then...  If you are doing CNS i'd say your nuts trying to recover wihout carbs from a push/pull split.... i'd  opt for 3 days a week and move shoulders to friday... wednesday is Legs/calfs

Damn you scare me man! Lyle had the same note about over use injuries to the shoulders. And no, no sipping anything here 😛Ok, how about this instead:Mon: Chest/Shoulders/Triceps (for each part: 3 exercises, 3 sets per exersice, 8-14 reps per set)Tue: Legs (5 sets, 8-14 reps extensions, 5 sets, 8-14 reps curls, 5 sets, 8-14 reps Squats)Wed: Lower back (90x3 straight, left and right hyperextentions, 3 sets/10 reps deadlifts)           upper back (3 exercises, 3 sets, 8-14 reps) Biceps (2 exercises, 3 sets, 8-14 reps)thu=monfri=tuesat=wedBut you opt for:Mon=monWed=tueFri=wed Except for shoulders on friday right?What say you?

Sorry i tend to exaggerate but  ... anyway, you never answered my question.  Are you doing CBL or CNS?

CNS FTW. I LOVE sundays now. They have become our date nights 🙂 It really easy to skip the booze when you can binge on carbs! 😛

Personally, working those body parts twice a week can be over-taxing on CNS but you can try it out and if you start feeling like shit, or dropping weight (or feeling smaller) then i'd do 1 body part a week.  Of course if you aren't lifting enormous weight i would like to think you have a better chance of recovering than moving large weight for low reps.

[Bagaboo]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Fuck yea you are going to over train your shoulders LOL  you are working them directly and indirectly 6 days a week mate.  Chest days use a lot of front/medial heads and u should just do legs themselves before you hammer medial/rear delts again on back day ... just to do it all over again two more times.  LOL  unless you sipping the beefwater?  but even then...  If you are doing CNS i'd say your nuts trying to recover wihout carbs from a push/pull split.... i'd  opt for 3 days a week and move shoulders to friday... wednesday is Legs/calfs

Damn you scare me man! Lyle had the same note about over use injuries to the shoulders. And no, no sipping anything here 😛Ok, how about this instead:Mon: Chest/Shoulders/Triceps (for each part: 3 exercises, 3 sets per exersice, 8-14 reps per set)Tue: Legs (5 sets, 8-14 reps extensions, 5 sets, 8-14 reps curls, 5 sets, 8-14 reps Squats)Wed: Lower back (90x3 straight, left and right hyperextentions, 3 sets/10 reps deadlifts)           upper back (3 exercises, 3 sets, 8-14 reps) Biceps (2 exercises, 3 sets, 8-14 reps)thu=monfri=tuesat=wedBut you opt for:Mon=monWed=tueFri=wed Except for shoulders on friday right?What say you?

Sorry i tend to exaggerate but  ... anyway, you never answered my question.  Are you doing CBL or CNS?

CNS FTW. I LOVE sundays now. They have become our date nights 🙂 It really easy to skip the booze when you can binge on carbs! 😛

Personally, working those body parts twice a week can be over-taxing on CNS but you can try it out and if you start feeling like shit, or dropping weight (or feeling smaller) then i'd do 1 body part a week.  Of course if you aren't lifting enormous weight i would like to think you have a better chance of recovering than moving large weight for low reps.

I am kind of weak and the weights are not that enormous, for me they are because i get DOMS almost every time i work out, but not compared to some other dudes at the gym. I will put shoulders with chest/triceps and give it a go for a couple of weeks, and keep close attention to looks, feel, sleep, gym and mental performance etc. Do you think that increasing KCal per day would improve recovery? Right now i am at aprox. 2000KCal. I might try to increase to 2500 after two weeks and see the difference.

[Big_R]

At that point I'd just do a push/pull/legs split rather then adding shoulders to leg day. Leg day shouldn't leave you feeling up to doing shoulders afterwards.

Do you think i am risking over training given that i am 34 years old and sleep about 7 hours per night?

Fuck yea you are going to over train your shoulders LOL  you are working them directly and indirectly 6 days a week mate.  Chest days use a lot of front/medial heads and u should just do legs themselves before you hammer medial/rear delts again on back day ... just to do it all over again two more times.  LOL  unless you sipping the beefwater?  but even then...  If you are doing CNS i'd say your nuts trying to recover wihout carbs from a push/pull split.... i'd  opt for 3 days a week and move shoulders to friday... wednesday is Legs/calfs

Damn you scare me man! Lyle had the same note about over use injuries to the shoulders. And no, no sipping anything here 😛Ok, how about this instead:Mon: Chest/Shoulders/Triceps (for each part: 3 exercises, 3 sets per exersice, 8-14 reps per set)Tue: Legs (5 sets, 8-14 reps extensions, 5 sets, 8-14 reps curls, 5 sets, 8-14 reps Squats)Wed: Lower back (90x3 straight, left and right hyperextentions, 3 sets/10 reps deadlifts)           upper back (3 exercises, 3 sets, 8-14 reps) Biceps (2 exercises, 3 sets, 8-14 reps)thu=monfri=tuesat=wedBut you opt for:Mon=monWed=tueFri=wed Except for shoulders on friday right?What say you?

Sorry i tend to exaggerate but  ... anyway, you never answered my question.  Are you doing CBL or CNS?

CNS FTW. I LOVE sundays now. They have become our date nights 🙂 It really easy to skip the booze when you can binge on carbs! 😛

Personally, working those body parts twice a week can be over-taxing on CNS but you can try it out and if you start feeling like shit, or dropping weight (or feeling smaller) then i'd do 1 body part a week.  Of course if you aren't lifting enormous weight i would like to think you have a better chance of recovering than moving large weight for low reps.

I am kind of weak and the weights are not that enormous, for me they are because i get DOMS almost every time i work out, but not compared to some other dudes at the gym. I will put shoulders with chest/triceps and give it a go for a couple of weeks, and keep close attention to looks, feel, sleep, gym and mental performance etc. Do you think that increasing KCal per day would improve recovery? Right now i am at aprox. 2000KCal. I might try to increase to 2500 after two weeks and see the difference.

of course it will help !

[Bagaboo]

Ok. This does not work. My shoulders hurt like hell, i can't sleep, strength goes down MUCH the second half of the week, i feel miserable and cant recover quickly enough. I am switching back to 3 times a week with Chest/Shoulders/Triceps, Legs, Back/Biceps instead.Thank you very much for the input!

[Author]

Posts