# Exercise regime. Am I overdoing it? **URL:** \ **Category:** In My Humble Opinion\ **Created:** [September 5, 2002, 12:30am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051 "2002-09-05T00:30:15Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Gomez](https://avatars.discourse-cdn.com/v4/letter/g/d78d45/32.png) [@Gomez](https://boards.straightdope.com/u/Gomez)\ **Post date:** [September 5, 2002, 12:30am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/1 "2002-09-05T00:30:15Z")
I work out five days a week. My workout schedule is as follows: > [@](#): > > Day 1 – Cardio, chest and abs. > > 1. Cardio – 5 kilometer run. > > 2. Rowing for 2 kilometers. Aim for 25-30 strokes per minute, > > 3. Chest – Bench Press 40K (2 sets of 10) > Bench Press 45K (2 sets of 10 > Bench Press 50K (2 sets of 8) > > 4. Abs – 30 crunches on the mat > 3 sets of 20 crunches on the crunch machine (40K) > 1 set of 10 leg lifts > 30 crunches on the mat > 3 sets of 10 crunches on the crunch machine(45k) > 1 set of leg lifts > 30 crunches on the mat > > =========================================== > > DAY 2 – Cardio, Arms and shoulders > > 1. Cardio – 5 Kilometer run > 2. 2 Kilometer leisurely row > 3. Arms > Bicep machine curls 50K (3 sets of 8) > Tricep Extensions 35K (3 sets of 10) > Pull ups (1 set of as many as you can do) > Barbell bicep curls 25K (3 sets of 10) > Barbell bicep curls 30K (3 sets of 8) > Barbell bicep curl 35K (3 sets of 8) > Barbell bicep curl 40K (1 set to failure) > Standing Tricep extensions 40K (3 sets of 10) > Standing tricep extensions with free weight 14K (3 sets of 10) > Skull press with 20k Barbell > > Seated bicep curls 12K (3 sets of 10) > Shoulders > Shoulder Press 35K (3 sets of 10) > Shoulder shrugs 16K (3 sets of 10) > Seated shoulder press 16K (3 sets of 10) > Shoulder raises 10K (3 sets of 5) > > DAY 3 – Cardio, chest and Abs (See day 1) > > DAY 4 – Cardio, arms and shoulders.(see day 2) > > DAY 5 – Cardio, chest and abs (See day 1) > > Two days off. Then begin again. I was just wondering whether any experienced lifters had any opinions and could offer any advice. Also, I’m not sure if I’m doing too much too fast. Do you think I should tone it down a little? Any and all opinions and advice warmly appreciated. ---
**Author:** ![Cheesesteak](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/cheesesteak/32/3694_2.png) [@Cheesesteak](https://boards.straightdope.com/u/Cheesesteak)\ **Post date:** [September 5, 2002, 1:35am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/2 "2002-09-05T01:35:49Z")
A few comments: When are you working out your back? That’s a pretty major muscle group and you have but one exercise for it, the pullups. You seem to have a LOT of bicep exercises, the biceps are not exactly super big or important muscles. I wouldn’t bother putting that much focus on them. You should be able to do cardio and abs every single day without an issue. Though it might be better to do your weights before the cardio so you won’t be so tired. Sample exercise programs from the _Encyclopedia of Bodybuilding_ Day 1 chest, back and abs Day 2 shoulders, arms, forearms and abs Day 3 thighs, calves, lower back and abs or Day 1 chest, back, thighs, calves abs Day 2 shoulders, lower back, arms, forearms abs ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [September 5, 2002, 3:41am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/3 "2002-09-05T03:41:56Z")
You need a minimum of forty-eight hours between lifting with a given muscle group. And you’d be better off cutting back on the exercises for each group, and doing a wider variety. Make sure to get some work in on your smaller muscles; that’ll make you less likely to get injured if something goes wrong. Check out [exrx](http://www.exrx.net) for lots of info. Also, if you’re willing to spend $15, get Matt Brzycki’s _A Practical Approach to Strength Training_, a book no weightlifter should be without. ---
**Author:** ![fizgig](https://avatars.discourse-cdn.com/v4/letter/f/f04885/32.png) [@fizgig](https://boards.straightdope.com/u/fizgig)\ **Post date:** [September 5, 2002, 3:48am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/4 "2002-09-05T03:48:20Z")
Something I like to do is make a training split like **Cheesesteak’s** , then generate a “menu” of exercises to choose from each time I train that bodypart. For instance, I might have a choice of 5 back exercises, with specified reps and sets for each, and will pick 3 of the exercises for a given day. It’s important to keep mixing up what you’re doing. If you do the same program week after week, your body will adjust and you won’t progress as quickly. You might also incorporate weekly changes. I.e. one week, concentrate on heavy weights, the next on high reps, and the week after that on supersets. Whether or not you’re overdoing it depends on your current level of fitness. Listening to your body will tell you. Everyone’s different, so it’s up to you to determine how long each of your muscle groups needs for recovery. Remember that recovery is every bit as important as what you do while you’re at the gym. Lifting tears down muscle. Resting gives it a chance to build back up. Last thing, it doesn’t look like you’re hitting your obliques with your ab routine. Slow bicycles, lateral crunches, and a couple other moves would help round out your ab workout. Also, ab exercises that hold tension in the abs for the entire range will work your abs faster. If you’ve already got some ab strength, try sitting on the very end of the bench, leaning back, with your hands holding onto the bench about a foot behind your tailbone. Keeping your legs suspended, crunch forward and bring your knees in. Ten will usually give you a burn until you’re used to this move. ---
**Author:** ![JThunder](https://avatars.discourse-cdn.com/v4/letter/j/e95f7d/32.png) [@JThunder](https://boards.straightdope.com/u/JThunder)\ **Post date:** [September 5, 2002, 5:26am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/5 "2002-09-05T05:26:48Z")
If you’re exercising, then you’re overdoing. Remember, the less you use your body, the longer it’ll last. ---
**Author:** ![Khadaji](https://avatars.discourse-cdn.com/v4/letter/k/9e8a1a/32.png) [@Khadaji](https://boards.straightdope.com/u/Khadaji)\ **Post date:** [September 5, 2002, 8:12pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/6 "2002-09-05T20:12:59Z")
> [@](#): > > \*Originally posted by JThunder \* > \*\*If you’re exercising, then you’re overdoing. > > Remember, the less you use your body, the longer it’ll last. \*\* LOL. JT, I was planning on posting a similar sentiment… ---
**Author:** ![Gomez](https://avatars.discourse-cdn.com/v4/letter/g/d78d45/32.png) [@Gomez](https://boards.straightdope.com/u/Gomez)\ **Post date:** [September 5, 2002, 9:40pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/7 "2002-09-05T21:40:55Z")
Wow, **ultrafilter** thank you _so much_ for that link. I’m learning loads! Great stuff! Thanks to everybody else for their comments as well. ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [September 5, 2002, 9:43pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/8 "2002-09-05T21:43:41Z")
There’s one particularly good piece of advice that I’m not sure shows up in that link. If you do an exercise that moves a joint one way, do an exercise that moves the joint in the opposite direction. Otherwise, you can get the muscles out of balance and have problems, ranging from wrist difficulties to lower back pain. Don’t forget to work on your torso and legs, too. ---
**Author:** ![CheapBastid](https://avatars.discourse-cdn.com/v4/letter/c/8baadc/32.png) [@CheapBastid](https://boards.straightdope.com/u/CheapBastid)\ **Post date:** [September 5, 2002, 11:44pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/9 "2002-09-05T23:44:47Z")
…anecdotal and probably bad advice, but what the heck. I was a workout fiend after high school at the gym 6 days a week for 2+ hours a day. I found that I hit a plateau and couldn’t get any bigger and not much stronger. Now years later after a long lapse and after my 1 year old showed I find I only go once a week and my strength gains are significant. The moral - get a few days rest between workouts for maximum results. ---
**Author:** ![breaknrun](https://avatars.discourse-cdn.com/v4/letter/b/bbce88/32.png) [@breaknrun](https://boards.straightdope.com/u/breaknrun)\ **Post date:** [September 6, 2002, 12:26am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/10 "2002-09-06T00:26:09Z")
Some powerlifters also have routines where they workout a muscle group no more than 2 days a week. Usually one of those days will be a heavy day and the other day will be a light day. something like: M/Th-Chest, shoulders, T/Fr-back W/Sa-Legs Only you know your body but I think your routine is overdoing it. I also don’t know your goals and how hard this routine is actually working you. ---
**Author:** ![kevja](https://avatars.discourse-cdn.com/v4/letter/k/aeb1de/32.png) [@kevja](https://boards.straightdope.com/u/kevja)\ **Post date:** [September 6, 2002, 4:21am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/11 "2002-09-06T04:21:35Z")
It’s sounds like a bit much. How long have you been at it? A week, a month, a year? I bet you look great. And to the poster who said the biceps weren’t important. HUH?! ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [September 6, 2002, 4:28am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/12 "2002-09-06T04:28:32Z")
> [@](#): > > \*Originally posted by kevja \* > \*\*And to the poster who said the biceps weren’t important. HUH?! \*\* Biceps are not as important as most people think they are. They certainly don’t warrant as many sets as the OP gave them. In fact, as small as they are, that’s probably close to overtraining. ---
**Author:** ![ultrafilter](https://avatars.discourse-cdn.com/v4/letter/u/3d9bf3/32.png) [@ultrafilter](https://boards.straightdope.com/u/ultrafilter)\ **Post date:** [September 6, 2002, 4:34am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/13 "2002-09-06T04:34:15Z")
> [@](#): > > \*Originally posted by kevja \* > \*\*And to the poster who said the biceps weren’t important. HUH?! \*\* Biceps are not as important as most people think they are. They certainly don’t warrant as many sets as the OP gave them. In fact, as small as they are, that’s probably close to overtraining. ---
**Author:** ![fizgig](https://avatars.discourse-cdn.com/v4/letter/f/f04885/32.png) [@fizgig](https://boards.straightdope.com/u/fizgig)\ **Post date:** [September 6, 2002, 4:42am UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/14 "2002-09-06T04:42:15Z")
Yup. Triceps are actually a larger muscle group that will add more size to your arms (if that’s what you’re going for). Biceps are analagous to the leg’s hamstrings, while triceps are more like your quadricep, which puts the most muscle mass on your thighs. ---
**Author:** ![Geek\_Mecha](https://avatars.discourse-cdn.com/v4/letter/g/ecae2f/32.png) [@Geek\_Mecha](https://boards.straightdope.com/u/Geek_Mecha)\ **Post date:** [September 6, 2002, 12:44pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/15 "2002-09-06T12:44:30Z")
I agree that you’re probably overdoing it, especially if you have just started exercising and working out. If you are just starting out, pick one set of routines per day, and/or reduce the number of reps, weight, or distance involved. You should work your way up gradually to those kinds of numbers, not start right off with them. Work in a couple of rest days. The more gradual your program is, the more likely you are to not injure yourself doing it. You’re also more likely to stick with a program that progressively challenges you than one that overwhelms you from the get-go but then doesn’t change. ---
**Author:** ![photopat](https://avatars.discourse-cdn.com/v4/letter/p/e95f7d/32.png) [@photopat](https://boards.straightdope.com/u/photopat)\ **Post date:** [September 6, 2002, 6:26pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/16 "2002-09-06T18:26:47Z")
Exercise regime. Am I overdoing it? You are if you’re a member of any exercise regime. The fascist exercise regime is the worst. ---
**Author:** ![Cheesesteak](https://sea3.discourse-cdn.com/straightdope/user_avatar/boards.straightdope.com/cheesesteak/32/3694_2.png) [@Cheesesteak](https://boards.straightdope.com/u/Cheesesteak)\ **Post date:** [September 6, 2002, 8:41pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/17 "2002-09-06T20:41:36Z")
Yeah, but the goosestepping sure does work out those hip flexors! ---
**Author:** ![Dinsdale](https://avatars.discourse-cdn.com/v4/letter/d/97f17d/32.png) [@Dinsdale](https://boards.straightdope.com/u/Dinsdale)\ **Post date:** [September 6, 2002, 9:08pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/18 "2002-09-06T21:08:11Z")
What are your goals? Size? Strength? Cardio is great for overall fitness, but you may want to watch it if you desired to bulk up. The legs are conspicuously absent. Whatever you do, please don’t end up with a huge upper body and laughably small chicken legs. Also - depending on your goals, remember that your legs and butt are the biggest muscles in your body. ---
**Author:** ![Gomez](https://avatars.discourse-cdn.com/v4/letter/g/d78d45/32.png) [@Gomez](https://boards.straightdope.com/u/Gomez)\ **Post date:** [September 7, 2002, 12:33pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/19 "2002-09-07T12:33:03Z")
> [@](#): > > _Originally posted by Dinsdale_ > What are your goals? Size? Strength? [Lester Burnham] “I wanna look good naked” 🙂 ---
**Author:** ![Gomez](https://avatars.discourse-cdn.com/v4/letter/g/d78d45/32.png) [@Gomez](https://boards.straightdope.com/u/Gomez)\ **Post date:** [September 7, 2002, 12:35pm UTC](https://boards.straightdope.com/t/exercise-regime-am-i-overdoing-it/127051/20 "2002-09-07T12:35:43Z")
> [@](#): > > _Dinsdale again_ > The legs are conspicuously absent. Whatever you do, please don’t end up with a huge upper body and laughably small chicken legs. Genetics has cursed me with a very small, skinny frame. I don’t think I’ll _ever_ reach a point where there will be a serious disparity between my torso & my legs. Also, my legs are very prone to injury (especially my knees) so I’m kinda wary of putting too much weight on them. As well as the running, I walk everywhere and am a barman in a very busy bar so I’m always on my feet anyway so my legs do get plenty of exercise, I just don’t like putting lots of weight on them.