T Nation

Overtraining, Any Ideas?

hi this is the first time i’m posting.i live in Turkey and people here realy don’t have any knowladge about training so my only support was T-Nation which i’ve been addicted to.Anyway i’ve been working about two and a half years i almost now evereything about nutrition, supplements etc.i’m really satisfied about gains i made except that i have a laggin chest compared to my body.i read most of the articles in T-Nation.

During the year my mass gain training programme used to look like this
MONDAY
Bench Press 5x 12.10.8.6.4
Incline Dumbell Press 4x 12.10.8.6
Inclie Dumbell Flyes 4x 12.10.8.6
Pullowers 3x 10
Dip 3x max.

SATURDAY
Incline Barbell Press 5x 12.10.8.6.4
Decline Barbell Press 4x 12.10.8.6
Dumbell Bench Press 4x 12.10.8.6
Flat Dumbell Flyees 4x 12.10.8.6
Cable Cross 3x 8

i did all the ice massaging and streching stuff so do you think i was overtrining and can you guys please share a chest training programme which worked well for your laggin chest if you had Any help would be appreciated Thank You!

[quote]propane_sk wrote:
hi this is the first time i’m posting.i live in Turkey and people here realy don’t have any knowladge about training so my only support was T-Nation which i’ve been addicted to.Anyway i’ve been working about two and a half years i almost now evereything about nutrition, supplements etc.i’m really satisfied about gains i made except that i have a laggin chest compared to my body.i read most of the articles in T-Nation.

During the year my mass gain training programme used to look like this
MONDAY
Bench Press 5x 12.10.8.6.4
Incline Dumbell Press 4x 12.10.8.6
Inclie Dumbell Flyes 4x 12.10.8.6
Pullowers 3x 10
Dip 3x max.

SATURDAY
Incline Barbell Press 5x 12.10.8.6.4
Decline Barbell Press 4x 12.10.8.6
Dumbell Bench Press 4x 12.10.8.6
Flat Dumbell Flyees 4x 12.10.8.6
Cable Cross 3x 8

i did all the ice massaging and streching stuff so do you think i was overtrining and can you guys please share a chest training programme which worked well for your laggin chest if you had Any help would be appreciated Thank You! [/quote]

Yep, you named it yourself. That’s overtraining, esp if all those sets are hard. I’d recommend (for what it’s worth) take a week off from chest & shoulders then resume picking about half of those exercises each workout. Mix up the sets & reps too. A different format would be called for after 2+years.

It would be good to consider what the rest of your workouts look like.