Thanks for the reply christian, and yes it sounds like I am doing the exact opposite. wouldn’t I be over training by going 7 days a week? when you say few movements maybe 5 or 6 are you referring to sets? ill post what I am currently doing below in detail.
aside from cardio:
Chest, shoulder, triceps: (Monday)
Dumbbell press 3 x 8-12 reps
Machine fly 3 x 8-12 reps
Dumbbell shoulder press 3 x 8-12 reps
Dumbell Lateral raises 3 x 8-15 reps
Weighted dips 3 x to failure
Back, traps, biceps: (Wednesday)
Deadlift: 3 x 10-15 reps
Weighted Pull UPS: 3 x to failure
Chin ups 2 x to failure
Dumbell Shrugs 3 x 12-15 reps
Rear delt flys 1 x to failure
Preacher curl 3 x 8- 12 reps
Abs and calves (Friday)
Single leg calf raises 1 x 15-20 reps (each leg)
Seated calf raise 5 x 15-20 reps
Abdominal machine 3 x 15-20 reps
Weighted leg raises 3 x 15-20 reps
Obiques 3 x 40 reps
Legs and calves: (Sunday)
Back squat 4 x 15-20 reps
Romanian Deadlift 4 x 15-20 reps
Calf raises 3 x 15-20 reps
Seated calf raises 4 x 15-20 reps [/quote]
Few movements means 1-2 exercises per session and a total of 5-6 movements during the week. I will not comment on your program because it is too far away from my own training style. It would be like asking Wayne Gretzky to comment on Bill Belichick game plan!
See, for about 16 exercises you have, there are 2 that I would personally consider using. Most of my workload is between 1 and 6 reps and the sets of 4-6 reps are normally in the form of clusters.
I only use 1-2 (3 at the most) exercises per session and do between 12 and 20 sets on a main exercise and 4-6 on a secondary one (if I do one).
I do not train muscles, I train movements. I focus on heavy lifting and explosiveness. I VERY rarely use isolation exercises.
Each muscle group is stimulated 2-3 times a week.
So there is not one thing you are doing that I can relate to. I cannot comment on something that I would never do myself or have clients do, it’s not a training style that I like or find effective.
Some advanced guys in the Bigger, Stronger Leaner forum might better be able to help you since there are a few there who practice this style of training.