How can I tell if my workouts are overtraining? Or what if they are not enough? I also feel that if I'm not sore the day after it wasn't good enough. This is my bicep workout:
Cable curls 3x10
I do 3 chinups between the sets
Barbell curls 3x10 with the chinups btwn
Then I do a superset where I hold a dumbell in each hand an hold it 90 degrees then curl 10 times. The superset involves 3 sets in one.
I finish it off with decline curls 3x10
Looking at this, seems like a lot but I use low weights and I don't struggle with my last reps.
Thread: How much is too much volume?
02-19-2011, 11:52 AM #1
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How much is too much volume?
02-19-2011, 12:32 PM #2
"A strong body makes the mind strong. As to the species of exercises, I advise the gun. While this gives moderate exercise to the body, it gives boldness, enterprise and independence to the mind. Games played with the ball, and others of that nature, are too violent for the body and stamp no character on the mind. Let your gun therefore be your constant companion of your walks." —Thomas Jefferson, letter to Peter Carr, 1785
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02-19-2011, 01:19 PM #3
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It looks like you're lifting primarily for size and secondarily for strength. It is important to know that strength and size are related but not as much as people think. They require two totally different approaches. Your first mistake is that you are not lifting heavy enough which is preventing you from reaching a point of failure at 10 reps. This is not good. It shouldn't take you more than 6 sets at 10reps to effectively work your biceps. And this is why you are confused as to how much volume you should be doing. If you keep lifting light you could essentially work your biceps EVERYDAY which is also not good. Lift Heavy.
Secondly, gauging your workout by how sore you are the day after is something that takes experience and is not entirely accurate, however, I do believe everyone has different recovery capabilities and soreness is one indicator. If you lift heavy enough you'll have to scale back the daily volume while increasing your intensity overall.
02-19-2011, 03:11 PM #4
Good advice from Michaelangelo there .
It is by its very nature an individual sport . Nobody is lifting the weights for you after all ....... Sometimes its hard getting good info because everyone is different . Make sure while you are learning you write down everything you do so you can reflect on it at a later day . Store in on an excel websheet for example. You can look back in three months and see what has worked and what didnt .
Lift heavy . If you want to get in any kind of shape diet is the most important thing along with rest . You spend probably 3-5% of your week working out . Its what you do in the other time that has a much bigger effect (assuming your workout is sound of course).
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