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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Thread: Too Much Bicep?
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02-06-2011, 07:44 PM #1
Too Much Bicep?
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02-06-2011, 10:25 PM #2
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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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02-06-2011, 10:54 PM #3
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02-06-2011, 11:10 PM #4
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02-06-2011, 11:31 PM #5
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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02-07-2011, 07:47 AM #6
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02-07-2011, 03:30 PM #7
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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02-07-2011, 03:35 PM #8
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02-07-2011, 03:36 PM #9
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02-07-2011, 03:39 PM #10
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02-07-2011, 05:03 PM #11
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02-07-2011, 05:04 PM #12
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02-07-2011, 05:15 PM #13
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02-07-2011, 05:17 PM #14
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02-07-2011, 05:20 PM #15
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02-07-2011, 05:22 PM #16
- Join Date: Jan 2006
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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.-
Alchemist of Alcohol
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02-07-2011, 05:35 PM #17
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02-07-2011, 05:49 PM #18
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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).-
Alchemist of Alcohol
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02-07-2011, 09:35 PM #19
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02-07-2011, 09:41 PM #20
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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.-
Alchemist of Alcohol
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02-08-2011, 06:26 PM #21
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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02-08-2011, 09:58 PM #22
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 39
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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.-
Alchemist of Alcohol
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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02-11-2011, 08:24 AM #23
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02-11-2011, 09:44 AM #24
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02-12-2011, 09:34 AM #25
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02-12-2011, 11:31 AM #26
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02-12-2011, 01:09 PM #27
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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02-12-2011, 01:18 PM #28
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02-12-2011, 01:32 PM #29
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02-12-2011, 01:56 PM #30
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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