T Nation

Training Split and Overtraining


#1

I'm having a bit of trouble designing my training split for my program. I'm currently doing an upper/lower body split. Heres what my recent schedule has looked like

Thursday- Delts, back, biceps
Friday- Rest
Saturday- Anterior delts, Chest, Tris
Sunday- Legs,
Monday- Back, biceps, traps

If I hit shoulders chest and tris tomorrow again would that be too soon after? What If i just focused on chest and tris? Or should i do an active recovery day tomorrow?

Let me know your opinions


#2

if you feel ready to train them again, then you are


#3

You’ve trained upper body three times in the past 5 days and legs once, and you want to hit upper body again today. You need to follow a proven plan instead of just winging it day to day.


#4

[quote]B_Easy wrote:
I’m having a bit of trouble designing my training split for my program.[/quote]

Then don’t do it, find a more effective one done by a professional.


#5

Ya I am actually getting a program made for me by a professional, I’m just trying to design my split for this week before I get the program.

I find that my legs take longer to recover then my upper body, so I like to take two days between leg days.

My question though is , if I do chest and tris today, after doing back and bi’s yesterday, will I be over training? My plan was to do legs tomorrow.


#6

No.


#7

[quote]B_Easy wrote:
Ya I am actually getting a program made for me by a professional, I’m just trying to design my split for this week before I get the program.[/quote]

Its one week, it really doesn’t matter. You’re gonna find it incredibly hard to push yourself to an over-trained state in one week.


#8

[quote]B_Easy wrote:
I’m currently doing an upper/lower body split.

Ya I am actually getting a program made for me by a professional, I’m just trying to design my split for this week before I get the program.[/quote]
Wait, so, you’ve been doing an upper/lower split and you’re getting a professionally-designed program, but you want to do some funky non-sensical bodypart split for one week?

Keep training exactly how you’ve been training. Nothing good will come from one week of something different, but drastically changing things now runs the risk of fucking up the first week of whatever your coach is designing. Or, here’s a crazy idea, ask them what to do this week.

Out of curiosity, what’s your height and weight?


#9

Why not just do push, pull, legs?
You are almost doing that now anyway.


#10

[quote]B_Easy wrote:
If I hit shoulders chest and tris tomorrow again would that be too soon after? What If i just focused on chest and tris? Or should i do an active recovery day tomorrow?[/quote]
You could do em every damn day if you wanted. Your body will adapt. Don’t worry bout that, just get in there and kill it.


#11

Your legs will always take longer to recover if you just train them once a week, if you arent forcing them to adapt to higher frequency training then nothing will change

[quote]B_Easy wrote:
Ya I am actually getting a program made for me by a professional, I’m just trying to design my split for this week before I get the program.

I find that my legs take longer to recover then my upper body, so I like to take two days between leg days.

My question though is , if I do chest and tris today, after doing back and bi’s yesterday, will I be over training? My plan was to do legs tomorrow. [/quote]