please have a look - is this over training for mass?

assuming proper nutrition and protein intake is this overtraining for mass?
 
 
mon/thurs
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dips 3x 10
press 3x10
military press 3x10
flys 3x10
laterals 3x10
 
tues/firday
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pullups 3xfail
cable rows 3x10
bent rows 3x10
curls 3x10
 
wed/sat
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squats 3x10
stiff leg deadlift 3x10
lunges 3x10
hamstring curls 3x10
shrugs 3x10
 
sunday off
 
 
 

Yea, this is alright if your doin enough weight. However, as a rulke of thumb, when people try to gain mass they do low reps, high weight. Try changing these sets to 3x4 with a high percentage of your 1rm

would 4 be enough to stimulate growth?

I am a fan of higher reps myself, but everyone is a little different in their muscle fiber makeup. You need to find what works for you.  I personally could not do the same workout 2x a week, because I am still sore 3-5 days later.  I like the pump and the lactic acid burn, these things tell me how hard I am working.
Perhaps some deadlifts added to your back day will roundout your current workout??

CreaOtine


Yea, this is alright if your doin enough weight. However, as a rulke of thumb, when people try to gain mass they do low reps, high weight. Try changing these sets to 3x4 with a high percentage of your 1rm

I thought for gaining mass or hypertrophy the reps should be around 8-12. I do 4x10 and it works for muscle growth. Strength is the low reps and endurance is the high reps. Sorry if I'm wrong but I thought this was the way it is, unless muscle mass and hypertrophy are not the same thing. 

Age: 20
Weight: 167 
BF%: 14%
Currently: Bulking up.

i thought hypertrophy was in the 9-12 range as well. ive been working my legs, even if they,re still sore is that a mistake?

He says he wants to gain mass. Generally, one goes in a lower rep range for mass. Hypertrophy is mostly used for cutting, but even still, you are not garunteed to reach hypertrophy evn with a 9-10 rep range. It all depends on speed, weight, and intensity

hypertrophy = caloric surplus

personally, i like 4 sets of 4-6 reps for compounds, 4 sets of 8 on isolations

i think i have my terms messed up. i thought hypertrophy=increasing mass

I'm saying in order to increase mass, you have to eat caloric surplus. The rep ranges really don't matter.

how about the frequency. is once a week really enough for growth?

There's absolutely no reason for you to workout that much if you're a beginner. 5 days straight of training is just too much, especially hormonally. Try a traditional 3 day full  body routine something like this.

Workout A:
**Squat
**Glute Ham Raise
**Bench Press
**Barbell Row
**Weighted Leg Raises

Workout B:
**Squat
**Stiff-leg deadlift/deadlift (alternates)
**OHP
**Chins
**Dips

Stick with progressive resistance, low reps is better for that, 3 x 5 is preferable. Just focus on developing those movements, increasing the weight on those exercises instead of incorporating more movements. IMPO any exercise out of that list right there is not necessary for a beginner, unless of course you have some type of injury preventing you from performing one of those movements, anything else just isn't needed, although probably won't negatively affect gains; however, if you still in the gym too long it'll affect hormonal levels and will be harder to recover from; it will also require an increase in calories from the previous amount.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

much appreciated.  given that there will only be 48 hours between workouts, if my legs were still sore on Wed from Monday's work out, would it still be okay to proceed with Wed's workout?

Yep. You'll adapt to the new stimulus and after the first week or so you won't get sore anymore. You can work through it, just adjust the resistance and volume as necessary.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant