Bicep overwork?

[ak360]

I've followed the bicep blitzkrieg on the bb.com site for the last 3 months, and ive only gained 1/2" on my bicep, but 30 lbs in total mass.

Standing Barbell Curls - 5 Sets x 12*,10,8,6,6 Reps
Seated Or Standing Dumbbell Curls - 3 Sets x 8,6,6 Reps
Dumbbell Concentration Curls - 3 Sets x 15,10,10 Reps

* Denotes a warm-up set


im starting to think that this may have overworked by bicep, ive done this only once per week.

my tricep on the other hand seems to have gained more mass, but ive only done 2 exercises for triceps per week.

i need some input on this

[digitorum]

Drop the concentration curls (which are a weak brachialis exercise) and drop two sets of barbell curls as they are not necessary and will only fatigue you.

Also make sure you are progressing at the relevant compound bicep exercises too such as chinups and underhand rows.

[DomzyCuttin]

You gained 20 lbs of fat? good for you man, thatll surely bring up your bicepts measurment! But we all know its your fatceps that will add to the look of beastly arms, so keep eaten kraft dinner and hot dogs, maybe you will gain another 90 lbs of mass in the next 9 months !! IMAGINE the measurements, 2 inches on your arms in just a year, holy!! 5 years from now your gunna have 25 inch arms man! KEEP IT UP !!!

That was sarcasm, your a tool if you think you gained 30 lbs of muscle, or even 15 lbs of muscle. And your complaining about only gaining .5 of an inch on your arm in 3 months, what you want 2 inches a year? are you retarded, im selling gethugebicep pills, you want some? Seems like you think ull be 280 in 2 years of training, smell reality fatty.

[digitorum]

Domzy, repped for your common sense and logic and for taking the piss

funny

[TheStuddMuffin]

The workout is not overkill.

And I believe that it is fine.

[Replica]

You gained 20 lbs of fat? good for you man, thatll surely bring up your bicepts measurment! But we all know its your fatceps that will add to the look of beastly arms, so keep eaten kraft dinner and hot dogs, maybe you will gain another 90 lbs of mass in the next 9 months !! IMAGINE the measurements, 2 inches on your arms in just a year, holy!! 5 years from now your gunna have 25 inch arms man! KEEP IT UP !!!

That was sarcasm, your a tool if you think you gained 30 lbs of muscle, or even 15 lbs of muscle. And your complaining about only gaining .5 of an inch on your arm in 3 months, what you want 2 inches a year? are you retarded, im selling gethugebicep pills, you want some? Seems like you think ull be 280 in 2 years of training, smell reality fatty.

Uhmm....owned =-0
haha
but hes right.

[ak360]

i never said it was 30 lbs of muscle lol
i said 30 lbs in total. i was eating an average of 4000 to 5000 calories per day and plus i was taking creatine....so if ur gonna bash me then bash me, but believe me im not a FATTY

hmmm i dunno to me 1/2 inch doesnt seem like a lot...guess ill have to be more patient then

[imchill123]

i never said it was 30 lbs of muscle lol
i said 30 lbs in total. i was eating an average of 4000 to 5000 calories per day and plus i was taking creatine....so if ur gonna bash me then bash me, but believe me im not a FATTY

hmmm i dunno to me 1/2 inch doesnt seem like a lot...guess ill have to be more patient then

3 months of 30 lb is possible
but creatine doesnt make you gain mass
its just all water retention
it just mkaes you stronger with endurance.
average gain is 1.5 inch per year on their arms for people.

[ak360]

3 months of 30 lb is possible
but creatine doesnt make you gain mass
its just all water retention
it just mkaes you stronger with endurance.
average gain is 1.5 inch per year on their arms for people.

aight thanks for the point

[stealth_swimmer]

Drop the concentration curls (which are a weak brachialis exercise) and drop two sets of barbell curls as they are not necessary and will only fatigue you.

Also make sure you are progressing at the relevant compound bicep exercises too such as chinups and underhand rows.

I think that concentration curls isolate biceps best but it depends on the angle you curl them. If you curl them across your body then it hits the brachialis a little more.

Anyway, for biceps I find that progression in barbell curls means more than compound exercises. Some ppl can get big arms from benching and rowing but others need direct work. Usually people who make a concsous effort to use the biceps in back work end up with small backs and big biceps. I think you'd want both. Again, I know not all ppl are like this but most of the one's I have seen are.

[digitorum]

I think that concentration curls isolate biceps best but it depends on the angle you curl them. If you curl them across your body then it hits the brachialis a little more.

Anyway, for biceps I find that progression in barbell curls means more than compound exercises. Some ppl can get big arms from benching and rowing but others need direct work. Usually people who make a concsous effort to use the biceps in back work end up with small backs and big biceps. I think you'd want both. Again, I know not all ppl are like this but most of the one's I have seen are.

Yeh if you curl across the body there is more active insufficiency, especially the short head, because you transverse flex the shoulders and internally rotate. Direct work is cool, concentration curls are a weak example though.

[derek1986]

Simple answer. Do what works for you. If you are seeing good gains, then by all means stick with it. By bicep routine consists of 9 sets once a week (excluding secondary muscle use in other exercises). Where as a few professional bodybuilders i know, do about 12-15 sets once or twice per week.