overtrained bicep - look at it

[chrisleblanc]

Hi guys,

my stats : 180 lbs, 5pi11, been training 2 years and half

Id like to know if you think this is overtraining bicep. Some guys told me at the gym that 5 or 6 sets of 10 reps would be enough for bigger bicep.

this is my biceps routine :

3 set x 10 rep : seated dumbell curl
3 set x 10 rep : preacher curl
3 set x 10 rep : concentration curl
3 set x 10 rep : close grip barbell curl

i dont do any superset, only single set. i know that bicep is a little muscle but i dont want to overtrained my arms so....NEED YOUR ADVICE !! thanks all

 

[Mudge]

Thats a pretty big amount for biceps, I do about 4 sets roughly (6'2" 265), but everyone is different.

 

[hellawaits77]

Drop down to 3 exercises, 2-3 sets each. Heavy. Do barbell curls first.

 

[tballz]

Drop down to 3 exercises, 2-3 sets each. Heavy. Do barbell curls first.

That's what I do.

 

[boston5520]

Thats a pretty big amount for biceps, I do about 4 sets roughly (6'2" 265), but everyone is different.

just four sets i couldnt even get worn out from that
is that including warm up or just working sets
i like doing 3 or 4 exercises low reps

 

[chrisleblanc]

thanks for the advice,

i usually do a warm up set of 20 rep light weight, then i start my first exercice with a heavy weight that i can hardly do 10 rep.

 

[BIGRK]

Arms are one of those bodyparts that guys just seem to have a hard time realizing that less is actually more bro. When i really want to make my arms grow i use really heavy weight and only 2-3 sets of only 2-3 exercises. You have to realize that you use your arms all the time and they can easily be overtrained. I have had to learn this the hard way

 

[3J]

i dunno.. it doesn't look that bad to me..

my bicep days look like this

12/8/6/4 standing dumbell curls
12/8/6/4 standing dumbell hammer curls
10/4/4 preachers
reverse pyramid cable curls 220x4, 180x4, 150x4, 110x4, 80x4, 40x (as many as i can)

tris look very similar.. i have 20 inch arms right now... 6'4 275 13%

 

[BIGRK]

i dunno.. it doesn't look that bad to me..

my bicep days look like this

12/8/6/4 standing dumbell curls
12/8/6/4 standing dumbell hammer curls
10/4/4 preachers
reverse pyramid cable curls 220x4, 180x4, 150x4, 110x4, 80x4, 40x (as many as i can)

tris look very similar.. i have 20 inch arms right now... 6'4 275 13%

Yeah true true but some guys done have your genetics either bro.

By the way, im just curious as to how long youve been training and eating right Jamy??

 

[3J]

Yeah true true but some guys done have your genetics either bro.

By the way, im just curious as to how long youve been training and eating right Jamy??

well shit, that's a story right there

i started lifting in jr high.. just 3 times a week.. nothing crazy..

got into athletics in high school.. waterpolo mainly... so i was one of the heaviest squatters in my highschool.. i was squatting 500lbs my jr year.. rougly (waterpolo players have amazing leg strength) at that time i was probably 6'2 230lbs @ 10%

after highschool i let myself go.. i blew up to 310lbs...

i started learning about nutrition.. and about 5 years ago i got back on track.. started boxing, jiu-jitsu.. weight lifting..

so a solid 5 years straight now... i would say..

but on an off since i was 14...

 

[swolemc]

3 sets of 6-8 reps
standing barbell curls
standing dumbell curls
seated alternating dumbell curls

thats my program does that look decent?

also for tri's

dips
close grips
reverse grips
tricep curls

same set style as biceps.. look good? or too many compounds?

im trying to grow btw

 

[Dreaded Pirate Roberts]

It is impossible to over train your bi's if your eating right and letting them rest. If I want growth out of a muscle group I will work 10 sets to failure every other day for a week. to shock them.

 

[stevonov]

It is impossible to over train your bi's if your eating right and letting them rest. If I want growth out of a muscle group I will work 10 sets to failure every other day for a week. to shock them.

when do they get to rest if u are doing them eod?

 

[Dreaded Pirate Roberts]

After I shock them I will go to 1 workout a week.

 

[stevonov]

how do you spread out the "shocking" in between muscle groups? can you go from shocking bi's one week to shocking another muscle the next or do you spread out the shocking?

 

[3J]

DPR are you talkinga bout just focusing on one muscle group a day in a week?

e.g.

mon chest
tues back
wed shoulders
thur legs
fri arms

?

 

[swolemc]

It is impossible to over train your bi's if your eating right and letting them rest. If I want growth out of a muscle group I will work 10 sets to failure every other day for a week. to shock them.

Does this work?? any science behind it???

 

[Dreaded Pirate Roberts]

If I have a muscle group that is lagging I will hit it on the third day with the regularly scheduled muscle group.

Monday -Chest
Tuesday- Back
Wednesday Shoulders- then Chest
and so on.

FYI I noticed that many guys who have problems with bi's is because there Tri's are under developed. Tri's are the main stabilizer for all exercises do with the arms. SO kill your Tri's

 

[Jesky]

IMO i dont think u can overtrain them.. my arms are still growing like weeds, i will keep training them until i get that huge pump swollen feel to them.
oh and i forgot to mention i like doing drop sets on the last set on every exercise on biceps.

 

[chrisleblanc]

yeah thats right but drop set is like 3 X 10 rep in a row so the total is like 30 rep so i dont really like to do drop set cause i dont feel it will help my to get bigger bicep. its more like an endurance exercice right?