T Nation

2x Every 10 Days = Overtraining?

Here’s a programming question. I know it’s painful to read through routines, but hopefully someone takes a few minutes.

For the last 8 weeks I’ve been training a fairly high volume split with each body part being hit twice every ten days (edit). Overall I feel great when I train; I’ve had some minor tightness / discomfort during / after a couple of sessions, but no injuries. I’ve grown a lot - sadly no pictures to show the change, but getting lots of compliments and my shirts are fitting a lot tighter.

Do you think this is over training / putting me at high risk of injury? (I’m 27, 5"10, 178lbs) Workouts take 1.5 - 2 hours.

Day 1: A - Chest / Bi

Incline BB press, 1 x 12x 45, 1 x 12 x 85, 1 x 3 x 135, 1 x 3 x 160, 1 x 3 x 175 1 x 3 x 185
Decline BB press - no warm up, 3 x 6 - 10 ramping to failure set
Flat BB press - 3 x 6 - 10 ramping to failure on last set
Flat bench cable flies - 3 x 6 - 10 ramping to failure on last set
Semi-suppinated close grip pull ups - as many as I can do in 10 minutes (usually about 25)
Pinwheels curls - 3 x 8-10 ramping to failure
Decline DB curls - 3 x 6-8 ramping to failure
Cheat curls 1 set just to failure

Day 2: A - Legs

Back squat - 1 x 6 x 155, 1 x 6 x 180, 1 x 3 x 225, 1 x 3 x 285, 1 x 3 x 305, 1 x 3 x 315
Front squat - 3 x 6 - 8 ramping to failure
Leg press - 3 x 8 - 10 ramping to failure
Good mornings - 3 x 10 - going no where close to failure - purpose is just to hit the hams and low back
Leg curls - 3 x 8 - knee is a bit sore doing this so weight is on the light side
Leg extensions - 3 x 8 - 10 ramping to failure
Donkey calf raises 3x15
Leg press calf pressing - 3 x 15
seated calf machine 3 x 12

Day 3: A - Shoulders / Abs

Smith machine seated press (ass fwd) - 1 x 12 x bar; 1 x 12 x bar + 20; 4 x 3 ramping to failure
Single-arm Corner Press - 3 x 6-8 ramping to failure
Arnold press 3 x 6-8 ramping to failure
Lateral raise 3 x 8-10 straight sets, ramping on weeks that I can
Bent rear delt raise 3 x 8-12 straight sets, ramping on weeks I can
Ab wheel roll out - 3 x 15
Planks (sides and front) - 3 x max time until failure
Cable crunches 3 x 12 - 15

Day 4 - Off - Possibly a 25 minute jog at between 5 and 5.4 mph

Day 5: A - Back / Tri

Power Cleans - 1 x 4 x 65, 1 x 3 x 95, 1 x 3 x 135, 3x3 ramping to 185
Deadlift - 4x5 ramping to 365 - unfortunately I can’t use chalk in my gym and hate straps, so I can only get to 405 on a single
One arm dumbbell row - 3 x 6 - 8 ramping to failure
Pull downs - 3 x 8-10 ramping to failure
Close grip BB bench - 3 x 6-10 ramping to failure
French press - 3 x 6-8 ramping to failure
Pushdowns - 3 x 8-10 ramping to failure

Day 6 - B - Chest / Bi

Same as Day A, except use DBs instead of BB for incline and flat bench and increase the volume and lighten the load on the incline.

Day 7 - B - Legs

Walking lunges - 3 x 10 ramping to failure
Box jumps holding 10lb or 25lb plates in each hand 3 sets of 20
Glute bridge - 3x 6-8
Leg press - 3 x 10-12, lighter load than on day A
Leg extensions 3 x 10 ramping to failure
Same calf work as day A

Day 8 - Off - Possibly a 25 minute jog at 5 - 5.4 mph

Day 9 - B - Shoulders / Abs

Seated DB press - warmup, 3x 6-8 ramping to failure
Smith machine press (ass fwd) - 3 x 8-10 ramping to failure
One arm BB corner press - 3 x 8 ramping to failure
Lateral raise 3 x 8-10 straight sets, ramping on weeks that I can
Bent rear delt raise 3 x 8-12 straight sets, ramping on weeks I can
Abs - same as day A

Day 10 - B - Back / Tri
Hang cleans - warm up, 3x8 ramping
Machine rows - 3 x 6-10 ramping to failure
Chest supported DB rows - 3 x 8-10 ramping to failure
Medium grip pull ups - max in 10 minutes
Pull overs - 3 x 8-10 ramping to failure
Tri work same as Day A

Are you gaining weight? Getting stronger? If yes, you are not overtraining. You will know without a doubt when you overtrain.

As far as the routine goes; that is a lot of volume but nothing i have seen or done myself. My advice is reconsider/look into the amount of exercises you take to failure. These are what take their toll on the cns, especially compound movements.

Also with a high frequency routine I prefer a heavy then volume day split. (day 1 chest heavy weight lower reps and lower volume, day 6 chest high volume higher reps.)

As you said, you’re making progress so I wouldn’t change much about it until that stalls.