Overtraining

[Achilles]

I'm 16 years old, bout 5 11 foot. 155 pounds. I recently lost a lot of fat, 35+ pounds. And then regained about 15/20 pounds of muscle. A lot in arms/delts.

Anyways, after I bought a new bench workout time and roughness increased; to the point where I wondered if I was overtraining.
What I would often do on a standard chest/tri day would be.

Take note, it's around 8 reps, and always to failure.

5 sets of normal benches-8 reps
3 sets incline benches- 8 reps
3 sets decline benches- 8 reps
5 sets close grip benches- 8 reps
4 sets skull crushers- 8 reps

I've recently reduced it to
5 sets of normal benches 8 reps
3 sets machine bench 8 reps
4 sets close grip bench 8 reps
3 sets skull crushes 8 reps

(now that I look at it, I hardly reduced it at all)
So, does it look like too much for a 155 pound 5 11 foot teen?


For the second part of question, what should caloric intake be?
I try to get the lean meats, chicken/ham. I try and keep most fats out, hadn't had candy in a god awful while.

Any serious and knowledgeable advice is greatly appreciated.



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[Boss Man]

Diet's a bit vague. Would like to see times and meal types.

[bmac_21]

if those are the exercises you do in one day, its probably overtraining (if your weights are to failure)

you shouldn't need that many reps/sets/exercises for your chest. work on an upper/lower body split per week or a full body workout.

[swanso5]

far too much for any "natural" trainer, ecspecially one as new to the game as yourself

i only do 1 exercise per muscle (mostly) per session and i train each muscle twice a week so probaby 10 sets all up a week

you only need to perform between 24 and 48 TOTAL reps per WORKOUT for muscle growth...anything more and your dipping furhter into your recovery stores

[Achilles]

Well split goes
Chest/Tris
Back/Bis
Shoulders/Legs
Off day
Chest/Tris
Back/Bis
Shoulders/Legs
Off day/cardio

And thats pretty much week, I can lower workout roughness and throw in some mild cardio afterwards (burn off some fat). But for workouts where muscles are secondaries(biceps in rows triceps in benches) should I consider the bench press reps part of the 24-48 reps for triceps?