What do you think about my working out routine?

Question

Monday:
Chest and Biceps ,

Tuesday:
Triceps, Legs and Running for 30-45 min ,

Wednesday:
Back and Shoulders ,

Thursday:
Biceps, Legs and running 30-45 min ,

Friday:
Chest and Triceps ,




I work on every muscle area twice a week and a have a good break between, I spend about 2 hours everyday

If I do two different groups of muscle a day, I usually spend only 45min-1hour on each group, is it still over training?

Adam W, so you work out 3 days a week, and how many hours a day? and how many minutes per muscle group? I dont drink protein nomore, since and got my weight and dont want to get any fatter...

Answer 1

this is a good routine but I receommend you rotate it such as use barbell bench press for the first week and then dumbbell bench press the next week. It can help to avoid boredom.

Answer 2

It is advisable that you leave a break between each workout of one day. This is because the chemical glycogen is used up from your muscles when you exercise, and needs to be replaced in order to recover and therefore progress. 2 hours is also far too long to spend pumping iron, this is because the glycogen runs out after about 40 mins when you are exercising, and if there is nothing for your muscles to feed off of, then, it will begin to get energy from muscle, therefore decreasing in size. If you stick to a solid 3 day a week (monday wednesday friday) routine and spend no longer than an hour training, then you will progress much quicker as muscles grow during rest (particularly during sleep) not in the gym. My routine involves monday- chest, back legs wednesday- arms, abs friday- shoulders legs. When you leave the gym, it is essential to replace the glycogen lost through exercise as quickly as possible then to supply your body with high quality proteins that it needs to recover and build. For this, i choose a refined small sugary snack (because the sugar sends the protein straight to your muscles, and is the only time at which you should have refined foods) such as 50 grams of jelly babies, and for protein, i follow this up with a few egg whites or a whey protein shake. Overtraining (seems to be what you are currently doing) also causes a drop in testosterone which is produced by the testes and ultimately causes muscle growth, so for best results you need a high testosterone level (can be raised by, 8 hrs sleep a night, masturbating, and a good outlook on life) and adequate rest.