I wanna workout heaps but don't want to overtrain/plateau

[quadrant6]

I want to get as strong as I can in the following:

dips (can do negatives)
pullups (can do negatives)
chinups (can do about 3)
pushups (can do about 16)
ab wheel

I can workout everyday but I understand this would overtain me...

Can anyone recommend a good routine? sets/reps/weekly frequency please

[Linds]

Everyone plateaus, it isn't necessarily a sign of overtraining. In fact overtraining is VERY hard to do. You have to train as hard as an insane person to even be slightly in danger of it. Just go train. Like most people you'll probably have to worry more about undermotivation than overtraining.

[Portillo]

Workout no more than 3-4 days per week.

[dylanamus]

I guess I'm completely insane then.

It would seem you are a candidate for Greasing The Groove. In which case it is actually recommended that you do these exercises multiple times per day. However, you never do them until failure, but rather many single or double reps spread out over the day. If you were doing them until failure every day, you would build up "recovery debt", which is I guess what you mean by overtraining.

Do a bit of a forum search or even a google search on GTG.

As for pushups, you can already do enough to qualify for switching to a 3x5 weighted pushup regimen. Chuck a 5kg plate on your back or in a backpack (rucksack) and add 2.5kg each workout. I've found it beneficial to do 3xF unweighted every now and again - and I've noticed my rep range go up while doing weighted pushups (and my bench too).

[quadrant6]

Thanks dylanamus.

I used GTG for my chin-ups - to get to 1.. then 3. Super effective. Is it too much to do GTG for 4 exercises? (chins, dips, pushups, pullups)

Option A
GTG (5x week) for a couple movements max, say dips and chins
workout 3x week: weighted pushups, pullups, ab wheel, some leg stuff

Option B
GTG (5x week) for chins, dips, pullups and pushups
workout 3x week: ab wheel, some leg stuff

I'm thinking as long as I don't go too close to failure, Option B should be cool?

[dylanamus]

My opinion? I would do SL as layed out AS WELL AS greasing the groove on chinups and pullups. Do weighted pushups as scheduled on SL and forget about dips for a while. If you can't do one full dip, you will benefit a lot more from focusing on developing general strength as is the focus of SL5x5. When your OHP and Bench/Pushup numbers climb up, replace weighted pushups with dips and start building that exercise up.

There's no quick and easy fix. You need to bring your overall strength up, and that won't happen any faster by focusing on specific exercises that you want to improve on. Lift heavy, eat well and be consistant and by the time you go back to dips you will be surprised at your progress.

I understand beginners get pumped about exercise and want to do it all the time. I was like that before the weight got extreme. Do SL 3x a week and GTG the above mentioned exercises whenever you're feeling itchy on other days. Your number one priority right now should be developing good technique on compound lifts and getting your body ready to move massive weights around.

[americanadian]

Everyone plateaus, it isn't necessarily a sign of overtraining. In fact overtraining is VERY hard to do. You have to train as hard as an insane person to even be slightly in danger of it. Just go train. Like most people you'll probably have to worry more about undermotivation than overtraining.

No, overtraining and how difficult it is to get there is totally dependent on your level of fitness and how much damage you can exert on your body. Noobs can't really overtrain because they really can't lift enough to fry their CNS.

It'd take me about 2-3 weeks to kill myself.

Anyways, that's just a point of debate. Everything Linds says probably applies to you, to go train hard, hard, hard.

Also, if you want to train nearly everyday, look into splits, or do hard cardio (HIIT) on off days with SL. I do splits, and there are a few of my programs lists in my training log you could use for reference. But make your training match what your goals are.

[quadrant6]

Cheers for the replies. I should have mentioned that I don't have access to weights nor do I plan to in the future.

So this is what I'm going to do. Will stay away from failure and see how it goes.

GTG 5 days a week
(5 sets of up to 5 reps max throughout the day)
Chin-Ups, Pull-Ups (negative), Dips (negative), Push-Ups (incline etc)

3 Days a week:
Circuit, Pick 3 of: Squats, Ab Wheel, Inverted rows, Burpees, Mountain Climbers, Boxing
+ Some isometric gymnast stuff (planche progression frog stand, L-sit, handstand)

[doit]

If you want to get as strong as possible in these exercises you have to increase weight when you are ready for it.
You should begin with weighted pushups as you have passed 15 pushups.

As for weights you do not have, either get some weights or substitute the weights with something. (fill rucksack with bottles of water, stone etc. anything that makes it heavier)
Just add weight systematically, 2,5kg eacch workout like in the SL program, pretty effective.