can someone please tell me if this is overtraining the biceps?

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    can someone please tell me if this is overtraining the biceps?


    i work the biceps once a week, on thursday ( monday- chest and tuesday- shoulders) and this is my routine. I was wondering if am working them out too much.

    Alternate dumbell curls- 5 sets of 6 reps

    wide grip barbell curls- 4 sets of 8, 8, 6, 6 reps

    close grip barbel lcurls- 4 sets of 8, 8, 6, 6 reps

    incline dumbell curls- 4 sets of 6 reps

    Hammer curls- 4 sets of 6 reps

    forearm barbell curls- 3 sets of 10 reps

    Can someone tell me if this is a good or bad workotu for the biceps or can it lead to overtraining?

    thanks,

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    Um, yeah this is way too much. For biceps, IMO, I think that only 3 different exercises with 3-4 sets for biceps is plenty. Also is good to do your biceps in the same routine as your shoulders or chest. This will help with total arm volume, where as biceps alone, usually only focus on the peak of the bicep.
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    way too much volume, your bicep isnt that big of a muscle
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    Just do 2-3 sets of Ironman Curls (21's) & 2-3 sets of Concentration Curls and that should do it for you.
    TheChosen12012 A.P.F California State Champion& 2 Class Record Holder (Deadlifts)
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    the only person i know who does over 20 sets for biceps is lee priest. in my opinon about 10-12 sets is good
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    Definately agree with the others, far too much volume. Training the biceps isn't a complicated process at all. As long as you've got your pulling movements sorted (rows, chins etc.) all you really need is 1 or 2 exercies for the biceps.

    I'd keep it simple eg. some barbell curls and hammer curls.
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    Quote Originally Posted by Cwbc85
    Definately agree with the others, far too much volume. Training the biceps isn't a complicated process at all. As long as you've got your pulling movements sorted (rows, chins etc.) all you really need is 1 or 2 exercies for the biceps.

    I'd keep it simple eg. some barbell curls and hammer curls.
    Completely agree with this post. More overload is placed on the biceps from heavy back work than any curl.
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    umm i do 3 sets for biceps
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    This my train of thought, if you are doing more sets for a small muscle than you do for legs, you are WAY over. I would say you should easily be doing more for large muscles than small. Also you have many isolated movements. Add some barbell rows/seated rows, pull ups, lat pull downs (not neccissarily all these), but just add some compound movements than 1, maybe 2 isolated exercises.
  

  
 

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