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Thread: Too Much Bicep?

  1. #1
    Registered User jack3d889's Avatar
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    Too Much Bicep?

    So i recently posted something about having trouble building biceps, and I did come to the conclusion that losing bodyfat would help. However I also started wondering if I was overtraining them. Here's me entire routine:

    Monday: 5x5 flat bench, incline bench, decline bench
    5x5 skullcrushers
    5x5 dips

    Tuesday: 5x5 deadlift
    5x5 pullups
    5x5 seated rows
    5x5 barbell curls
    -----(I added the below recently, and here is where I feel its too much)------
    3x8 preacher curls
    2x? close grip chin ups to failure
    Wednesday: off
    Thursday: Legs
    Friday: 5x5 shrugs
    5x5 military press
    5x5 upright rows
    3x8 front barbell raise (whatever its called, for shoulders)
    5x11 hammer curls supersetted with 5xexhaustion bench dips
    5x11 preacher curls supersetted with 5x11 tricep pulldown

    thoughts?
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    Registered User matt112's Avatar
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    Originally Posted by jack3d889 View Post
    So i recently posted something about having trouble building biceps, and I did come to the conclusion that losing bodyfat would help. However I also started wondering if I was overtraining them. Here's me entire routine:

    Monday: 5x5 flat bench, incline bench, decline bench
    5x5 skullcrushers
    5x5 dips

    Tuesday: 5x5 deadlift
    5x5 pullups
    5x5 seated rows
    5x5 barbell curls
    -----(I added the below recently, and here is where I feel its too much)------
    3x8 preacher curls
    2x? close grip chin ups to failure
    Wednesday: off
    Thursday: Legs
    Friday: 5x5 shrugs
    5x5 military press
    5x5 upright rows
    3x8 front barbell raise (whatever its called, for shoulders)
    5x11 hammer curls supersetted with 5xexhaustion bench dips
    5x11 preacher curls supersetted with 5x11 tricep pulldown

    thoughts?
    ok im not the best with like solid facts but it looks like ur training strength 1-5 reps in a set is strength training try 8-12 reps per set thats a mass training build. i train my arms in one day like this

    Bicep Curls 4x12 superset with Lying Triceps Extension 4x12
    Preacher Curl 4x12 superset with Close Grip Bench Press 4x12
    Concentration Curls 4x12 superset with Overhead Tricep Extension 4x12
    Hammer Curls 4x12 superset with Tricep Kickback 4x12

    and remeber to switch ur routine anywhere from 3-8 weeks. hope u find it helpful i live to train my arms and this has worked well for me so far...
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    Originally Posted by matt112 View Post
    ok im not the best with like solid facts but it looks like ur training strength 1-5 reps in a set is strength training try 8-12 reps per set thats a mass training build. i train my arms in one day like this

    Bicep Curls 4x12 superset with Lying Triceps Extension 4x12
    Preacher Curl 4x12 superset with Close Grip Bench Press 4x12
    Concentration Curls 4x12 superset with Overhead Tricep Extension 4x12
    Hammer Curls 4x12 superset with Tricep Kickback 4x12

    and remeber to switch ur routine anywhere from 3-8 weeks. hope u find it helpful i live to train my arms and this has worked well for me so far...
    I was told that 5x5 would build size..my arms are a little above 17 right now
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    Originally Posted by jack3d889 View Post
    I was told that 5x5 would build size..my arms are a little above 17 right now
    well could be ur routine needs to be changed, when did u last rotate it? also nutrition but uh im not to sure of what else lol btw nice i might try that mine are solid16
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    it really depends on how your body responses to rep ranges but generally 10-12 is for building size. thats why bodybuilders stay in that range. but you also need to target both muscle types. type 1 being fast twitch. endurance and speed. and type 2 being explosive strength.

    so to hit type one muscle fibers you need to go to rep ranges of about 15-20.
    and to hit type 2 you to would go 1-5 reps.

    but neather of these alone are gonna build to much muscle. type 2 muscle fibers are bigger in general. so just doing 1-5 rang over 15-20 would get you better gains.
    but to take it to the next level you need to go 10-12 rep range to get the best mix of both.

    plus you need to be mixing your your exercises.

    but in the end your diet is going to determine 85-90% of your results.
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    I thought overtraining was more of a systemic thing than a local thing. I guess it could be something like the local repair cells can't keep up which would be a different kind of overtraining than something like "my body lacks neurotransmitters".
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    Originally Posted by ucGunner View Post
    it really depends on how your body responses to rep ranges but generally 10-12 is for building size. thats why bodybuilders stay in that range. but you also need to target both muscle types. type 1 being fast twitch. endurance and speed. and type 2 being explosive strength.

    so to hit type one muscle fibers you need to go to rep ranges of about 15-20.
    and to hit type 2 you to would go 1-5 reps.

    but neather of these alone are gonna build to much muscle. type 2 muscle fibers are bigger in general. so just doing 1-5 rang over 15-20 would get you better gains.
    but to take it to the next level you need to go 10-12 rep range to get the best mix of both.

    plus you need to be mixing your your exercises.

    but in the end your diet is going to determine 85-90% of your results.
    Yeah I mean by diet is in check. I'm thinking that I'll just cut out whats below the doted line on tuesdays..take out the preachers and the pullups..I feel like the deadlift and other back exercises are going to give my biceps enough of a workout. Plus then I do a higher rep bicep workout on Friday.
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    Originally Posted by jack3d889 View Post
    I was told that 5x5 would build size..my arms are a little above 17 right now
    You can build size with any rep range.

    1-5 is better geared towards strength increases, rather than size increases.
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    Originally Posted by jack3d889 View Post
    I feel like the deadlift and other back exercises are going to give my biceps enough of a workout
    Can you please explain to me, how the deadlift will work your biceps?
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    Originally Posted by chazzy1864 View Post
    Can you please explain to me, how the deadlift will work your biceps?
    A very poor underhand grip, perhaps?
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    not directly, but indirectly it will. I'm saying the overall back workout too..
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    Originally Posted by jack3d889 View Post
    but indirectly it will.
    Can you please explain to me, how the deadlift will work your biceps - even indirectly?
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    Originally Posted by chazzy1864 View Post
    Can you please explain to me, how the deadlift will work your biceps - even indirectly?
    probably not as much as I'm making it sound, but through the stretch...forearms moreso now that im thinking about it
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    Originally Posted by jack3d889 View Post
    probably not as much as I'm making it sound, but through the stretch...forearms moreso now that im thinking about it


    Forearms get worked and generally pretty well.

    If you are getting bicep stimulus from the deadlift, you are begging for an injury. If you end up flexing your elbow (generally with the underhand grips) you will engage the biceps, which you don't want in this instance.
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    Originally Posted by chazzy1864 View Post


    Forearms get worked and generally pretty well.

    If you are getting bicep stimulus from the deadlift, you are begging for an injury. If you end up flexing your elbow (generally with the underhand grips) you will engage the biceps, which you don't want in this instance.
    No not at all lol. It was just the lower part of the bicep and the forearm. anyways..back on topic to if im doing too much biceps..
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    Originally Posted by jack3d889 View Post
    No not at all lol. It was just the lower part of the bicep and the forearm. anyways..back on topic to if im doing too much biceps..
    I personally don't think it is too much. However it might not be needed as you said.

    I personally like the idea of having the preacher curls in a higher rep scheme than the lower rep barbell curls. Maybe drop the chins and just keep the preacher curls. Do them in teh 8-12 rep range for contrast and more strict of a movement.

    Or use something like the seated incline db curls or spider curls for an excellent stretch on the biceps as well as a great peak contraction.
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    Originally Posted by chazzy1864 View Post
    You can build size with any rep range.

    1-5 is better geared towards strength increases, rather than size increases.
    I don't really understand this.. if you're doing 1-5 reps to gain strength won't you be gaining size too? Like first and foremost I want to get bigger, strength is my second priority. what do I do?
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    Originally Posted by CanadianJohn View Post
    I don't really understand this.. if you're doing 1-5 reps to gain strength won't you be gaining size too? Like first and foremost I want to get bigger, strength is my second priority. what do I do?
    You will still get bigger, provided you are in a caloric surplus and providing progressive overload. It is a matter of which is the priority in your routine.


    I'd suggest training more in the 6-12 rep range (as your primary range). That doesn't mean you should not venture outside of that range. Do 3-4 sets of 6-12 reps for most of your intensive lifts. Then for auxiliary ones (whether compound or isolation), I'd probably say work more in the 8-15 range (that's my personal preference).
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    Originally Posted by chazzy1864 View Post
    You will still get bigger, provided you are in a caloric surplus and providing progressive overload. It is a matter of which is the priority in your routine.


    I'd suggest training more in the 6-12 rep range (as your primary range). That doesn't mean you should not venture outside of that range. Do 3-4 sets of 6-12 reps for most of your intensive lifts. Then for auxiliary ones (whether compound or isolation), I'd probably say work more in the 8-15 range (that's my personal preference).
    I dont understand this...I've always been told that lower reps higher weight builds size...thats why i do alot of 5x5
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    Originally Posted by jack3d889 View Post
    I dont understand this...I've always been told that lower reps higher weight builds size...thats why i do alot of 5x5
    I bet you also heard that high reps, low weights is for burning fat, too?


    It isn't that low reps won't build a lot of size, it just isn't the best one suited for it. As long as you are in a caloric surplus, you'll gain weight. There is no way around that. However, if hypertrophy is your foremost concern, I'd suggest altering your rep range and rethinking your workout.
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    Registered User jack3d889's Avatar
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    Originally Posted by chazzy1864 View Post
    I bet you also heard that high reps, low weights is for burning fat, too?


    It isn't that low reps won't build a lot of size, it just isn't the best one suited for it. As long as you are in a caloric surplus, you'll gain weight. There is no way around that. However, if hypertrophy is your foremost concern, I'd suggest altering your rep range and rethinking your workout.
    high reps low weight for cutting...yeah

    so if this is my current workout:
    Monday: 5x5 flat bench, incline bench, decline bench
    5x5 skullcrushers
    5x5 dips

    Tuesday: 5x5 deadlift
    5x5 pullups
    5x5 seated rows
    5x5 barbell curls
    -----(I added the below recently, and here is where I feel its too much)------
    3x8 preacher curls
    2x? close grip chin ups to failure
    Wednesday: off
    Thursday: Legs
    Friday: 5x5 shrugs
    5x5 military press
    5x5 upright rows
    3x8 front barbell raise (whatever its called, for shoulders)
    5x11 hammer curls supersetted with 5xexhaustion bench dips
    5x11 preacher curls supersetted with 5x11 tricep pulldown

    how should i change it for muscle size?
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    Encyclochuzzle chazzy1864's Avatar
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    I personally would choose like one exercise or so per workout to be your 5x5 one. For back, I'd go with deadlifts. Shoulders, OHP, chest - bench press, etc.

    Then all moves after have varying rep ranges.

    Just as an example for chest:

    Flat Bench Press 5 x 5
    Incline BB Press 3 x 8
    HS Bench 3 x 8
    Cable Cross Over 3 x 12


    Something in that pattern. That is what I'd prefer.
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    Registered User TonyMuscoli's Avatar
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    yeah there is no such thing as "too much bicep"... everybody knows that.
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    Originally Posted by TonyMuscoli View Post
    yeah there is no such thing as "too much bicep"... everybody knows that.
    i read where its good to switch weekly from 8 to 10 to 12 so your never do the same thing over a long period of time so you muscle are always responding. I wonder how this correlates with building muscle faster?
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    I want to build big biceps so that when I do isolation tricep movements I won't hyperflex the elbow =P
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    Originally Posted by ucGunner View Post
    it really depends on how your body responses to rep ranges but generally 10-12 is for building size. thats why bodybuilders stay in that range. but you also need to target both muscle types. type 1 being fast twitch. endurance and speed. and type 2 being explosive strength.

    so to hit type one muscle fibers you need to go to rep ranges of about 15-20.
    and to hit type 2 you to would go 1-5 reps.

    but neather of these alone are gonna build to much muscle. type 2 muscle fibers are bigger in general. so just doing 1-5 rang over 15-20 would get you better gains.
    but to take it to the next level you need to go 10-12 rep range to get the best mix of both.

    plus you need to be mixing your your exercises.

    but in the end your diet is going to determine 85-90% of your results.
    All wrong.

    Do some reading.
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    Registered User nissanium's Avatar
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    As Biceps are a relatively small muscle to the other muscles you are working, anything more than 3 exercises is not really that necessary.

    Something like your legs, you can do like 4-6 exercises on those no problem, they are large muscles, but biceps id limit to 3 separate exercises, maybe 4.

    I do Preacher Curls
    Hammer Curls
    Pull-ups

    If you want to build for muscle mass then low weights higher reps and EAT LOTS will help you there, and building for strength high weight low reps and EAT LOTS.

    It's all about making sure you have enough protein in you during the week to satisfy the workout programme you are doing.
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    Originally Posted by nissanium View Post
    As Biceps are a relatively small muscle to the other muscles you are working, anything more than 3 exercises is not really that necessary.

    Something like your legs, you can do like 4-6 exercises on those no problem, they are large muscles, but biceps id limit to 3 separate exercises, maybe 4.

    I do Preacher Curls
    Hammer Curls
    Pull-ups

    If you want to build for muscle mass then low weights higher reps and EAT LOTS will help you there, and building for strength high weight low reps and EAT LOTS.

    It's all about making sure you have enough protein in you during the week to satisfy the workout programme you are doing.
    What is your definition of low weight/high reps?
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    Registered User nissanium's Avatar
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    Well the weight depends on the person and their abilities.
    When i say low reps i mean less than 10 reps
    High reps can be anything from sort of 10-18 kind of range
    Then 18+ for muscular endurance i guess
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    Originally Posted by jack3d889 View Post
    So i recently posted something about having trouble building biceps, and I did come to the conclusion that losing bodyfat would help. However I also started wondering if I was overtraining them. Here's me entire routine:

    Monday: 5x5 flat bench, incline bench, decline bench
    5x5 skullcrushers
    5x5 dips

    Tuesday: 5x5 deadlift
    5x5 pullups
    5x5 seated rows
    5x5 barbell curls
    -----(I added the below recently, and here is where I feel its too much)------
    3x8 preacher curls
    2x? close grip chin ups to failure
    Wednesday: off
    Thursday: Legs
    Friday: 5x5 shrugs
    5x5 military press
    5x5 upright rows
    3x8 front barbell raise (whatever its called, for shoulders)
    5x11 hammer curls supersetted with 5xexhaustion bench dips
    5x11 preacher curls supersetted with 5x11 tricep pulldown

    thoughts?
    what is the purpose 5x5? is your focus strength training?

    if you are trying to gain MASS i would alter your reps and go to 10 to 15 and lighten the weight.

    due to how the bicep tendon attaches to the body under the shoulder may i suggest you do dumbbell curls while laying on an incline bench. perform the movement keeping your elbow behind the torso. this will allow you to stretch the bicep as much as possible. do not forget to contract and squeeze the bicep as hard as you can at the top of the curl.
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