Too Much Volume?

[4eyedfenix]

So I’ve been training training for almost year next month, and the results have been great. Down almost 40 lbs of what looks like fat, and been able to gain a bit of muscle. I have a question regarding my routine… one of my buddies is telling me that I’m doing too much volume for how much i go to the gym (5-6 times a week). I don’t necessarily feel “wrecked” the next day, although I do feel sore. If I feel too sore to train, I rest… so no real set rest days until my body says so. Here’s an example of my “Monday” routine… am I doing too much volume?

Monday

Overhead Press (Barbell)
Set 1: 95 lb × 5
Set 2: 95 lb × 5
Set 3: 95 lb × 5

Bent Over Row (Barbell)
Set 1: 135 lb × 10
Set 2: 135 lb × 8
Set 3: 135 lb × 8
Set 4: 95 lb × 8
Set 5: 95 lb × 8
Set 6: 95 lb × 10

Incline Curl (Dumbbell)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Triceps Extension (Barbell)
Set 1: 40 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Incline Bench Press (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 60 lb × 8
Set 4: 60 lb × 8
Set 5: 75 lb × 8 [Failure]

Bent Over One Arm Row (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 155 lb × 10
Set 3: 175 lb × 10
Set 4: 195 lb × 10
Set 5: 215 lb × 10

Zercher Squat (Barbell)
Set 1: 95 lb × 10
Set 2: 95 lb × 10
Set 3: 135 lb × 8

Overhead Press (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 8
Set 3: 50 lb × 8

Cable Fly
Set 1: 17.5 lb × 10
Set 2: 17.5 lb × 10
Set 3: 17.5 lb × 10
Set 4: 17.5 lb × 10
Set 5: 17.5 lb × 10
Set 6: 17.5 lb × 8

Edit: took everyone’s advice and started a more structured program yesterday. Completed day one of the “Raider” program by Bald Omni-Man(added some light reverse curls and hanging leg raises), and gotta say my arms are dead today lol. Hoping that this change in training gives me some better results! Thanks for your help/advice everyone…

Raider Day 1 (upper)
Tuesday, December 12, 2023 at 6:02 PM

Bench Press (Barbell)
Set 1: 45 lb × 20 [Warm-up]
Set 2: 185 lb × 12
Set 3: 135 lb × 12
Set 4: 135 lb × 12
Set 5: 135 lb × 12

Reverse Fly (Dumbbell)
Set 1: 25 lb × 15
Set 2: 25 lb × 15
Set 3: 25 lb × 15

Bicep Curl (Dumbbell)
Set 1: 25 lb × 15
Set 2: 30 lb × 15
Set 3: 30 lb × 15
Set 4: 35 lb × 10
Set 5: 35 lb × 10

Tricep Pushdown
Set 1: 50 lb × 15
Set 2: 50 lb × 12
Set 3: 50 lb × 12

Lateral Raise (Dumbbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 8
Set 3: 30 lb × 8
Set 4: 25 lb × 8

Push Up
Set 1: 20 reps
Set 2: 15 reps
Set 3: 15 reps

Reverse Curl (Barbell)
Set 1: 20 lb × 15
Set 2: 20 lb × 20
Set 3: 20 lb × 20

Hanging Leg Raise
Set 1: 10 reps
Set2: 10 reps
Set 3: 10 reps

 

[comyn7]

@4eyedfenix I would say you could get better results following an existing program such as those on the Boostcamp app.

Beginners can make progress doing just about anything, but you want to maximize that progress by using a well-designed program, training close to or to failure, and progressively overloading.

Reading between the lines, it does not sound like you’re doing any of those 3 things with this program.

 

[4eyedfenix]

@comyn7 Thanks for the input bud! I use the strong app so I’ll look for some existing program templates.

 

[askinghonestly]

@4eyedfenix If you like the full body stuff, hunt down Bald Omni Man's Berserk Method and try one of those variations. I'm really interested in trying it next year once I've finished my current homebrew program

 

[4eyedfenix]

@askinghonestly Thanks bud! I’ll definitely try to track that program down