Over training question!

Bulking_UP

I have just put up a post about bulking up. I want to know if i may be over training if i did something like this:

Workout month 2 onwards:
Monday:Rest
Tuesday: Chest/Triceps + abs
Wednesday:Biceps/shoulders
Thursday:Back/:Legs + abs
Friday:Chest/Triceps
Saturday:Biceps/Shoulders + abs
Sunday:[i]Rest

Now what i want to do is spend the following month just working out 3 times a week and eating lods.

Month 1 Workout regime:
Monday:Rest
Tuesday: Chest/Triceps and abs
Wednesday:Rest
Thursday: Biceps/Shoulders and abs
Friday:Rest
Saturday: Back/lower body and abs
Sunday:Rest

In about 1 month to 1 1/2 months time i want to start working out 5 times a week, like the regime for month 2, leaving a 3 day window between each workout group (i.e. chest etc).

So i may for example work my chest and triceps on tuesday and then again on Friday.
The workout on Tuesday would contain: 3 chest exercises: press on ball using dumbells, flyes on ball using dumbells, inclined press with dumbells.
Each being 3 sets of progresively heavier weights of 12,10,8 reps and a final set to failure with an even heavier weight.

Fridays would consist of: 2-3 chest exercises: Bench press with bar, Cable cross overs(This works chest right?)
Again 3 sets of progresively heavier weights with one last one to failure.

The reason i ask is because i seem to heal in about 2 days i.e. chest etc doesn't hurt anymore. And alot of the big guys seem to do this and see amazing results from it.
I will obviously still eat a hell of a lot to make sure my body is getting the protein it needs to heal the muscle groups.

After about 2 months of doing this i will go back to the 3 day a week workout for about 2 weeks, then go back onto the 5 day a week workout.
Any suggestions?

It looks like you've put a lot of thought into this- Very good that you want to change up the routine once in a while, that definitely helps. I don't know if it's such a good idea to do chest and triceps on the same day though, since the bench press relies on tris as a stabilizer muscle- If you hit the chest hard, the tris could be fatigued by the time you get to them, and they won't be able to lift to their full potential, which is essential for serious growth. It works the other way around too- If you hit the tris first, then they'll be in a weak condition when you need them to stabilize your bench presses. Why is it that the legs get less attention than the other muscle groups? Sure, a big upper body looks impressive, but make sure you give your lower body the same attention- If you train some muscles a lot more than others, it can lead to injuries. Before diving into a routine where you try to work everything out twice a week, consider trying once a week first- If you follow the proper principles, you might be surprised at the results. Read the Max OT complete routine, it's near the top of the training forum, it'll change the way you look at muscle growth. Just because your muscles don't hurt anymore doesn't mean they're done rebuilding themselves- Some say that when you really hit a muscle hard, it can take up to a week to fully recover, and the recovery time for a muscle is more important for growth than a lot of people realise.
I do know plenty of people who work out each muscle group twice a week, and it works for them- But if you do decide to go ahead and try it, and you're not satisfied with the results, try switching to once a week for each group. Good luck with your program!

I think you are over training if you do this.

The reason i ask is because i seem to heal in about 2 days i.e. chest etc doesn't hurt anymore.

just because you aren't feeling DOMS doesn't mean you are "healed". I have read alot about this lately, and from what I have found, the muscles only really begin to grow and heal AFTER the pain stops.

I've been doing a 4 day split with rest days inbetween and working muscle groups ONCE per week and have seen good gains.
most of what I have read says to work a muscle group ONCE per week. or even less - some sources say work once in 8-10 days.

with body building LESS is MORE - I hear that alot. don't try and rush it.
eat properly and work hard on each workout then REST between them.
I also think your style of sets/reps might be a bit off for bulking.

here is a compilation of my research that got me started on a diet and routine:

I started about 2 months ago and have learned alot since...
mainly thnx to people on forums like this
- so you have come to the right place.

build your WHOLE body regardless of what "show muscles" you want to aim for...
training the whole body including legs is important as it promotes growth hormone release systemically, and that will enhance ALL areas of training and muscle developement...

anyway - I am a 29year old male, 6 feet and 155
(I was 150 two months ago when I started training)

your 3 main concerns are:

DIET

ROUTINE

Suppliments


DIET:

for bulking try to get 18 calories/pound of lean body weight.
and try to get 1.5-2 grams of protein/pound of lean body weight.

- I am aiming for 30% protein, 50% carbs and 20% fat.
a daily total of 3000 cals (I weight 155)

30% of 3000 = about 220 grams of protein
(here is a good formula to know:
4 cals/gram of protein, 4 cals/gram of carbs and 9 cals/gram of fat)

ROUTINE:

Train each muscle group hard ONCE per week, and try to keep gym time under an hour - don't do cardio within 8 hours of a workout (look up "catabolic" for more info on why not to combine cardio and lifting)

here is my current split:
- it is pretty basic, but I have had good gains.

Day 1: Chest/Triceps
Day 2: Legs/calves/abs
Day 3: Off
Day 4: Back/Bicepts/forearms
Day 5: Off
Day 6: Shoulders/traps
Day 7: Off

warm up on each muscle group with a couple sets of light weight at 10-12 reps, then go heavy for 3 sets aiming to fail between 6-8 reps.
if you can lift more then 8 reps it is not heavy enough.
do 3-4 excersizes per muscle group - try and use free weights instead of machines.

Suppliments:

look into creatine, glutamine, ZMA, and ofcourse whey protein is a must to meet your daily needs.

There is a start for you.