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

  1. New Member
    GOG's Avatar
    Join Date
    Apr 2006
    Posts
    17
    Rep Power
    113
    Level
    4
    Lv. Percent
    30.16%

    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,

  2. King Kong
    idunk42's Avatar
    Join Date
    Jun 2005
    Age
    33
    Posts
    2,348
    Rep Power
    1289
    Level
    34
    Lv. Percent
    94.25%
    Achievements Activity ProPosting Pro

    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.
  3. Board Supporter
    guyfromkop2's Avatar
    Join Date
    Aug 2005
    Age
    37
    Posts
    936
    Rep Power
    581
    Level
    23
    Lv. Percent
    83.96%

    way too much volume, your bicep isnt that big of a muscle
    •   
       

  4. New Member
    TheChosen1's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Mar 2003
    Age
    52
    Posts
    164
    Rep Power
    22006
    Level
    16
    Lv. Percent
    28.14%

    Post


    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)
  5. Professional Member
    mixedup's Avatar
    Join Date
    Nov 2003
    Posts
    3,319
    Rep Power
    127354
    Level
    42
    Lv. Percent
    51.95%
    Achievements Activity ProPosting Pro

    the only person i know who does over 20 sets for biceps is lee priest. in my opinon about 10-12 sets is good
  6. New Member
    Cwbc85's Avatar
    Join Date
    Aug 2005
    Age
    35
    Posts
    10
    Rep Power
    118
    Level
    2
    Lv. Percent
    87.33%

    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.
  7. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,545
    Rep Power
    1213212
    Level
    93
    Lv. Percent
    58.27%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    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.
  8. Registered User
    glenihan's Avatar
    Join Date
    Aug 2004
    Age
    31
    Posts
    3,679
    Rep Power
    1964
    Level
    44
    Lv. Percent
    6.73%
    Achievements Activity ProPosting Pro

    umm i do 3 sets for biceps
  9. Board Supporter
    snakebyte05's Avatar
    Join Date
    Feb 2004
    Posts
    1,538
    Rep Power
    901
    Level
    30
    Lv. Percent
    85.01%
    Achievements Activity ProPosting Pro

    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.
  

  
 

Similar Forum Threads

  1. Can someone please tell me how to breath on the deadlift.
    By DerickVonD in forum Training Forum
    Replies: 12
    Last Post: 01-25-2011, 08:09 PM
  2. Can someone please tell me what EPO/IGF is?
    By Wonderman in forum IGF-1/GH
    Replies: 3
    Last Post: 11-27-2007, 09:10 AM
  3. Replies: 10
    Last Post: 07-23-2007, 12:14 AM
  4. Someone want to tell me if this is lr3 or not?
    By jomi822 in forum IGF-1/GH
    Replies: 13
    Last Post: 05-18-2006, 06:08 PM
  5. Could someone please tell me if these are legit?
    By captain chet in forum Pics
    Replies: 16
    Last Post: 09-16-2004, 10:59 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in