So far it seems fine recovery wise. Considering they’re hit indirectly with bench/pull ups/OHP/rows. at some point, pumping more blood into the muscle won't stimulate new growth and simply just add to the recovery time unnecessarily. Further, unlike overtraining, which is negative, overreaching can actually be beneficial in a well-structured training split. First of all, overtraining doesn't mean training too much. Press question mark to learn the rest of the keyboard shortcuts. Muscular overtraining and CNS overtraining. Let’s look quickly at what overtraining is and the various stages of it, as well as how to possibly use it to our advantage before we wind up in hospital.. Overtraining is extremely misunderstood. Just because you did 30 sets for biceps in one session doesn't mean that you overtrained them. I know they get hit a lot during back training. And don't forget your compound movements. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work. My whole body is very muscular but my biceps are very small. But gains though... Muscular overtraining is when you dont give sufficiant time for a tissue to heal after being trained at the gym. When it comes to weight training, the concept of overtraining your muscles beyond their current comfort zone is known as progressive overload. Edit: I am taking 1 rest day between workouts. Better yet, exercise muscles other than the ones that are sore. During an over-trained condition, athletes feel a skid of negative symptoms. I do pull ups 2x a week weighted and I only do stupid light sets (3x8/12) of preacher curls at the end of my workout, mostly focusing on the concentric part of the lift rather than how much I can curl. I do 3 sets of 12 reps of dumbell curls and 3 sets of 8-10 reps of concentration curls on mondays and fridays and 5 sets of max rep chinups on wednesdays. i start w/ something like preachers or BB curls, followed by alternate DB curls or hammers. Look, pick 2-3 of your favorite bicep exercises and hit biceps twice a week/. Machine Q&A 19 | Bicep Pumps, Vascularity, Overtraining, Best Daily Supplements | Tiger Fitness Tiger Fitness. I’m doing it 3 days a week. They want to intimidate other guys and attract the ladies when they flex. Overtraining is an all too popular trend with bodybuilders and other high intensity training athletes such as swimmers, and long distance runners.In the following article we will review what overtraining is, what signs present themselves, and how to spot, and avoid overtraining. The amount of exercises youre doing is more than Arnold Schwarzenegger. This is overtraining! If you overtrain your muscles will not grow in size or strength and can actually get weaker or smaller. at some point, pumping more blood into the muscle won't stimulate new growth and simply just add to the recovery time unnecessarily. The signs and symptoms of overtraining or Overtraining Syndrome (OTS) is an extreme medical condition that is instigated by excessive physical training. They are so overworked that they have basically stopped growing and plateaued. As found on the fitness wiki. The latter is probably why most cases of overtraining exist in the first place! 15 years old, 151 lbs, and my physical form says im 5'10. Curls, hammer curls, dumbell curls, cable curls, basically every exercise you can find in the book, for a whole hour. Overtraining, also known as overtraining syndrome, is training too much with too little rest. The equation for training is quite simple: Training = Work + Rest . This leads to overtraining and a decline in athletic performance. I need some advice here about bicep work. if you overtrain your biceps you will weaken your tendon that connects to the bottom of your arm near your elbow. I'm 15 years old. But there are several other signs and symptoms of overtraining that are somewhat sneaky and subjective — of course, there could be other things too. The most overtrained muscle is the bicep. Prevent overtraining in the first place by providing yourself enough rest between workouts. Viber. This is more to avoid tendinitis then any bicep damage. Can you overtrain your Biceps? i train bi's along w/ back the same day. i personally would add some heavy low rep stuff at the start, then do the superset. Seconding this. I do back/bi's the same day starting with back, so I know they get a good amount of work before I even start my bicep routine. /u/GZCL pops in and answers questions, mods are helpful, as are other lifters. I like the feeling after i get done and i cant lift my arms and my biceps look huge as im curling =). 4 Supersets of 12 reps bar curls, 12 reps alternate dumbbell curls( 6 reps ea/hand), 12 alternate hammer curls( 6 reps ea/hand), and 8 repos of curls using the curl bench. Why don't you try and see if it is to much for you? If you’re on the fence about whether you’re working out too much, ask yourself if you experience any of these common signs of overtraining. They say that your training could be fine, but there could be errors you’re making in recovery that affect your progression. ususally, i train bi's second, since i've already somewhat fatigued my bicep muscles from the back workout. Some muscle groups are actually prone to overtraining especially in teenagers. If you’re logging five hours of hardcore gym time every week, you probably aren’t at risk of overtraining. 0. “When you’re overtraining, your body is going in the opposite direction of growth, because your muscles are torn and all you’re doing is re-tearing them again,” LaCerte points out. 3 sets of BB curls - 8 reps 3 sets of Hammercurls - 8 reps 3 sets of standing DB curls - 8 reps 3 sets of Preacher Curls - 8 reps I think this might be overtraining, but not sure? If you dont get this connected you will essentially have no bicep strength. Lots of biceps curls? Everyone wants a big bicep. Loading ... Overtraining Related Videos: then I take a 5 -7 minute break and i do 4 supersets using the cable curl, start at 7reps @ 70lbs then 7reps @ 60lbs then 7reps @ 50lbs no break in between levels. I’m doing the plain 3 exercise per week GZCLP. Interestingly, if someone were to strictly curl 110 lbs for 6 reps vs. swinging up 150 lbs for 6 reps, they would receive much more biceps growth with the lesser weight. The specific risks to overtraining your biceps also depend on how you are training them. Right now I can do about 77 1/2 weight 7 times, and I do about 3 sets. If you are overtraining your biceps, you are probably not going to be seeing much progress to your biceps. Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Keep your working sets to 6-8 maximum for smaller muscle groups (biceps, triceps, calves) and 10-12 for larger muscle groups (chest, legs, back). General Gainz: Her mind is focused on reac… as your biceps get stronger on the heavy stuff, you will be able to move the weight up in that massive superset you got going there. The biceps muscle is a hinge joint, so all biceps exercises are essentially just curls. But the funny thing is that ALL he was doing was biceps. If I were to do 3 sets of 12 for biceps and 3 sets of 12 for triceps after every workout be over training them? Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) Now, I have been doing this routine for a couple of months and have seen great result. https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/ Too much arm work easily leads to pain. If I were to do 3 sets of 12 for biceps and 3 sets of 12 for triceps after every workout be over training them? In order to get into a proper headspace for working out, you need to focus on excelling within your limits so you can get the most out of your weightlifting session. Once you reach failure using strict form, THEN it is ok to use momentum (to a reasonable degree) to … Thank you. Another common mistake of overtraining is hitting the biceps with too many sets, you could walk into almost any gym and find someone doing 20 odd sets on their biceps being under the incorrect impression that ‘more is better’. Train each muscle group only once per week and focus on a maximum of 60 minutes per workout. By the time i'm doing the 4th set, I fail. This could happen if you trained the same bodypart multiple times a week really hard without rest and proper nutrition. Now, I have been doing this routine for a couple of months and have seen great result. overtraining of biceps? Once again, I can never finish strong, I fail by the time Im finishing the 4th set. Applications & Adaptations A helpful community that shares knowledge and motivates one another. Well i haven't been able to go up anymore, like i'm not going up anymore in reps. Back in the day, this was an essential for bicep mass as it’s the best way to overload your muscles with the most amount of weight possible, not to mention it works both heads for overall development. Right now I have mainly stuck with the 3 secs up and 3 secs down exercise on straight bar curl. Tumblr. I’m doing it 3 days a week. We often get confused about overtraining because even the name steers us in the wrong direction. ReddIt. Last edited by relapz134487; 10-20-2007 at 08:17 AM . I have been trying to build my biceps for a while. Press J to jump to the feed. Its just too much for your tendons to take. Today Coach MAndler will share the simple TRUTH about Overtraining and how it pertains to your bicep training. the bi portion of my workout ususally takes about 30-35 minutes. 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