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AM I OVER WORKING?

bi0hazurd

Active member
My current workout cosists of:

Hammer curls
20lb 12reps, 25lb 10reps, 20lb 8reps

Dumbell lateral raises
5lb 12reps, 10lb 10reps, 15lb 8reps

Dumbell shoulder press
5lb 12reps, 10lb 10reps, 15lb 8reps

Standing calf raises
I use only B/W and do 3 sets of 20

Weighted crunches
10lb 60reps, 20lb 50reps, 30lb 40reps

Bench press
135lb 12reps, 155lb 10reps, 175lb 8reps, 195lb 6reps

Barbell bicep curls
65lb 12reps, 75lb 10reps, 85lbs 8reps, 95 6reps (WHICH I CAN BARELY DO 4 ON LAST SET)

Cable triceps pulldown
50lb 12reps, 55lb 10reps, 60lb 8reps, 65lb 6reps (WHICH I ALSO HAVE TROUBLE ON)

Shrug
85lb 12reps, 105lb 10reps, 115lb 8reps (WHICH I BARELY FEEL UNTIL LATER ON)

Lat pulldowns
50lb 12reps, 60lb 10reps, 70lb 8reps




I wanna add preacher curls and tricep kickbacks to my workout but ive heard and read that that overworking the muscle can cause it to stay the same size and or decrease in size and strength my goal is 18in arms im currently at 15.5in would it be wise for me to add these two workouts to my three times a week routine or should i stick with what ive got.
 
I also do two workouts for my forearms one using this thing i bought online called a super gripper that has produce huge strength increase to my grip... another is a rope attached to a bar that u slowly twist up raising a small weight which has totally jacked up my forearm extenzors and made them huge
 
bi0hazurd said:
My current workout cosists of:

Hammer curls
20lb 12reps, 25lb 10reps, 20lb 8reps

Dumbell lateral raises
5lb 12reps, 10lb 10reps, 15lb 8reps

Dumbell shoulder press
5lb 12reps, 10lb 10reps, 15lb 8reps

Standing calf raises
I use only B/W and do 3 sets of 20

Weighted crunches
10lb 60reps, 20lb 50reps, 30lb 40reps

Bench press
135lb 12reps, 155lb 10reps, 175lb 8reps, 195lb 6reps

Barbell bicep curls
65lb 12reps, 75lb 10reps, 85lbs 8reps, 95 6reps (WHICH I CAN BARELY DO 4 ON LAST SET)

Cable triceps pulldown
50lb 12reps, 55lb 10reps, 60lb 8reps, 65lb 6reps (WHICH I ALSO HAVE TROUBLE ON)

Shrug
85lb 12reps, 105lb 10reps, 115lb 8reps (WHICH I BARELY FEEL UNTIL LATER ON)

Lat pulldowns
50lb 12reps, 60lb 10reps, 70lb 8reps




I wanna add preacher curls and tricep kickbacks to my workout but ive heard and read that that overworking the muscle can cause it to stay the same size and or decrease in size and strength my goal is 18in arms im currently at 15.5in would it be wise for me to add these two workouts to my three times a week routine or should i stick with what ive got.
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just hit some 20 rep squats and it will replace all that and yield better results.

do you feel burnt out from this regime? or is it easy, i can do alot of little thing like u and not evan get a pump, if u want to bulk then stick to compound lifts
 
alwaysgaining said:
just hit some 20 rep squats and it will replace all that and yield better results.

do you feel burnt out from this regime? or is it easy, i can do alot of little thing like u and not evan get a pump, if u want to bulk then stick to compound lifts
Click to expand...
well this is like my top stuff i cant do any higher than this and it really pumps me up alot like makes it hard to close my arms i dont wanna hit any squats till im done growing... how can i improve my bicep and tricep strength and size? and since im kinda new to the lingo what is a compound lift?
 
A compound lift is a lift that emphasises the work on more than one muscle or muscle group ... hence "compound"........ Remembering that tricepts are like 3 /4 or some crazy amount of your arm you should def work in some skull crushers... dips... pull downs ... etc... this will all work your tricepts and ive seen good results make sure that you do with proper form i like the slow and controlled method always yielded best gains for me... everyone is different but I hope this helps!
 
Bigarms1983 said:
A compound lift is a lift that emphasises the work on more than one muscle or muscle group ... hence "compound"........ Remembering that tricepts are like 3 /4 or some crazy amount of your arm you should def work in some skull crushers... dips... pull downs ... etc... this will all work your tricepts and ive seen good results make sure that you do with proper form i like the slow and controlled method always yielded best gains for me... everyone is different but I hope this helps!
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MOST DEF and thanks for explaining so finally adding in more bicep workouts will it hurt or help?
 
This really depends on your level in lifting ... I mean as for example I like to do 3 excersises for bicepts ..... so one day ... straight bar curls... dumbell concentration curls and preacher curls.... now i have to stress take it at your own pace as if you are not used to doing this much just add in excersises as you see fit.... Do you feel sore after your workouts... i belive you said you did I would add in some of the above and see how you feel ... I like doing 3 or 4 sets of 8 to 10 reps to failure then a spot on one or two more as if you dont totally work the muscle group it has no reason to grow back bigger.... hope this is what you need!
 
YEA THATS EXACTLY WHAT I DO! i go until failing and have my friend spot me and do a few more i usually reach my 6 reps on the fourth set of bicep curls...i used to do three workouts for biceps but i cut off the concentration curls and now when i get the new bench im gonna add the preacher curls... should i be resting more than one day in between?
 
Again this depends on how long you been lifting.....also on your recovery time..... I usually do chest/tris - tues- back n bis- weds- legs /shoulders repeat thurs fri with monday and tuesdays routine so i get two days atleast inbetween if your not getting results you need to experiement as everyoen is different i mean with rest but I generally would rest atleast two days inbetween a muscle like bicepts.....
 
Bigarms1983 said:
Again this depends on how long you been lifting.....also on your recovery time..... I usually do chest/tris - tues- back n bis- weds- legs /shoulders repeat thurs fri with monday and tuesdays routine so i get two days atleast inbetween if your not getting results you need to experiement as everyoen is different i mean with rest but I generally would rest atleast two days inbetween a muscle like bicepts.....
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Cool man i appreciate the help i gotta keep experimentin then and thanks again
 
rows got my arms big along with dips and skull crushers
pull/chin ups will make em big to.
for me direct isolation dosnt really make my arms big but heavy benching and squating will make your arms grow just ask enyone
 
so i think sometime last week i may have damaged my shoulder it hurts when i do certain actions and today is a training day ive already ignored the pain and worked through it for two training days last week and i was hoping that the pain would go away over the weekend cuz i dont workout weekends but its still there and its the same as before i dont wanna skip a workout but i dont want permanent damage what should i do? i was recomended doing all my workouts except for my lateral shoulder raises and shoulder press... i also added dips to the lsit last week should i avoid doing those aswell?
 
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