I follow a upper/lower split, using percentages for my work sets on all the main lifts, followed by accessory work. I add an additional arm day on the weekend, because I find using direct arm work really helps. How do I know when I am doing too much volume?
I read an article you recently wrote about overtraining. I can’t necessarily point out any of those symptoms you’ve mentioned, but I still wonder if I could be holding back any potential new muscle gains by doing too much volume.
This is what my current routine looks like
Sunday: Lower body
- Squat (warm up sets, work sets)
- Walking DB Lunges (3 sets of 10 reps each leg)
- Stiff Leg Deadlifts/RDL/ or Hip Thrusts (3-4 sets of 8-12 reps)
- Leg extensions with Leg curls for 3 sets of 12-15 reps
-Seated/Standing Calve raises for 4 sets of 8-12 reps
- Flat Bench (warm up, work sets)
- Lat pulldowns (4 sets of 6-12 reps)
-Incline DB press (3-4 sets of 6-10 reps) with Pull ups
-Incline Hammer press (3-4 sets of 8-12 reps) with Row variation
-Pec Dec or Cable crossovers for 3-4 sets of 12-15 reps with Straight Arm pulldown
- Cable Lateral raises for 3 sets of 10-12 reps
Deadlift (warm up, work sets)
- Front Squats (or another Quad focused movement) (4 sets of 6-12 reps)
- Hamstring movement (4 sets of 8-12 reps)
- Seated/Standing Calve raises (4 sets of 8-12 reps)
Overhead Press (warm up, work sets) with lat pulldowns or weighted chins
-Close grip Bench or Flat DB press with DB rows (4 sets of 8-10 reps)
- Lateral raises (3 sets of 10-12 reps)
- Shrugs or Snatch Grip High Pull ** Possibly add Snatch Grip High Pull at the end of Deadlift workout?**
Saturday: Bicep/Tricep/Rear Delt work
- 9-12 sets for each. 6 sets of rear delt work
Basically I just want to know if this is all too much volume overall, and if all of these movements are necessary. For example, maybe I don’t need another incline movement and back movement on the first upper body day?
Any advice would be greatly appreciated!