I told him he probably overtrained them because he did a lot of exercises with dropsets. Adding additional biceps focused workouts and trying multiple biceps exercises doesn’t work. Don't overthink it. So this is a bit vivid but oh well, I put a finger in my butt to see what was going on, and the entire right side felt like a muscle squeezing tight while the left felt way way way more relaxed; no matter how hard I tried to relax both sides, the right side still felt like a bicep curling weight 15 years old, 151 lbs, and my physical form says im 5'10. Barbell curls are a pure size builder and by barbell curls, we mean using a standard 45lb bar in addition to whatever weight you add on. 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’. These are overtraining the biceps (often unintentionally) and a lack of variation in training techniques. ... Soreness of muscles. /u/GZCL pops in and answers questions, mods are helpful, as are other lifters. Let me ask you one thing: Why do you think you need all these bicep exercises? “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. Too much arm work easily leads to pain. i train bi's along w/ back the same day. But I guess that’s in extreme volume cases, Nah, I do the 4 day, with 2 t2s and 3 t3 exercises every day, focusing on arms and shoulders, easily 25 sets a week for each muscle group over the 3 tiers. 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. If you are overtraining your biceps, you are probably not going to be seeing much progress to your biceps. First of all, overtraining doesn't mean training too much. Is this overtraining of the biceps? should I not train until failure then? Take at least one day a week to participate in a light activity like restorative yoga, gardening or an easy stroll. First of all, overtraining doesn't mean training too much. I saw this guy training at my gym (no i wasnt checking out guys :D ) doing a lot of sets on his biceps. Yeah I agree. Now I like to believe that overtraining is a myth to some degree. Can you overtrain your Biceps? Cut your overall sets down for 1-2 per workout for your biceps and take a few additional weeks just to make sure you do not trigger any further overtraining issues. Everyone wants a big bicep. The specific risks to overtraining your biceps also depend on how you are training them. Press J to jump to the feed. I do squats, bench, deadlift, powerclean, and press about twice a week. Tumblr. I’m doing the plain 3 exercise per week GZCLP. It is an accepted fact that exercise is essential for a healthy body and mind. What the successful bodybuilders mean when they refute overtraining, is that in most of the cases, in their experience, it is just an excuse used to get out of training harder or to even just skip the gym! If you dont get this connected you will essentially have no bicep strength. ReddIt. Its just too much for your tendons to take. The mind-muscle connection, also known as MMC, refers to your brain signals to your muscles. Biceps, I would heavily recommended NOT hitting if you pull frequently. Considering they’re hit indirectly with bench/pull ups/OHP/rows. ususally, i train bi's second, since i've already somewhat fatigued my bicep muscles from the back workout. I am 15 years old (almost 16) and have been pretty athletic my whole life, because of hockey. Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature (muscle building) by muscle hypertrophy for aesthetic purposes. Viber. Now, I have been doing this routine for a couple of months and have seen great result. They are so overworked that they have basically stopped growing and plateaued. I'd LOVE to workout everyday and sometimes even twice a day. 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? We often get confused about overtraining because even the name steers us in the wrong direction. My current workout routine has me training arms 2-3 times a week. This leads to overtraining and a decline in athletic performance. It doesn't necessarily mean that what you did was smart, but you didn't overtrain them. The usual duration of my workout is around an hour and a half. I'm a little concerned I'm over training my biceps but I could be wrong. at some point, pumping more blood into the muscle won't stimulate new growth and simply just add to the recovery time unnecessarily. https://www.reddit.com/r/gzcl/comments/aqkdgo/happy_gday_gainerz/ However, too many HIIT sessions or three-hour lifts can take a toll on your body. 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? It never hurts to try, just listen to your body. This is overtraining! 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'm a 22 year old male who has had an interest in sports science and nutrition ever since I worked to lose 40 lbs over 3 years ago. I’m doing the plain 3 exercise per week GZCLP. Once you reach failure using strict form, THEN it is ok to use momentum (to a reasonable degree) to … Press question mark to learn the rest of the keyboard shortcuts. Loading ... Overtraining Related Videos: Joint pains are also a prominent sign of overtraining. Her mind is focused on reac… I'm running my first marathon since 1990, though I've been running consistently for nearly 30 years and ran two half-marathons last spring. 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. Right now I can do about 77 1/2 weight 7 times, and I do about 3 sets. Old-School: Workout #1 1.1 Barbell curls. 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. The bottom line to avoid overtraining is to simply rest and let your body recover. Overtraining Your Muscles . I’m doing it 3 days a week. She said her good-byes to her late night TV programs and processed food munching, and hello to a new life. Email. Excessive amount of curls won't help you much. During an over-trained condition, athletes feel a skid of negative symptoms. 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? Months ago a befriend this huge guy at the gym. i start w/ something like preachers or BB curls, followed by alternate DB curls or hammers. 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. If you’re facing joint pains but you’ve made no changes in your workout schedule for 8-10 weeks, it can be because of overtraining. Press question mark to learn the rest of the keyboard shortcuts. As found on the fitness wiki. This routine is great for Arnold or a pre-contest bodybuilder but pretty shitty for anyone else. Applications & Adaptations The amount of exercises youre doing is more than Arnold Schwarzenegger. Some muscle groups are actually prone to overtraining especially in teenagers. Edit: I am taking 1 rest day between workouts. Right now I have mainly stuck with the 3 secs up and 3 secs down exercise on straight bar curl. Considering they’re hit indirectly with bench/pull ups/OHP/rows. if that tendon tears your biceps will pull towards your upper arms. Discussion in 'Strength & Conditioning Discussion' started by champaulion, Mar 19, 2009. Thank you. Once again, I can never finish strong, I fail by the time Im finishing the 4th set. I'm 15 years old. The biceps muscle is a hinge joint, so all biceps exercises are essentially just curls. i think essentially 36 sets of curls (just adding up all the supersets separately) is a bit much. They want to intimidate other guys and attract the ladies when they flex. ... Overtraining happens when the intensity and frequency of working out go beyond the ability of the body to recover and rest. 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. He saw me doing curls and recommended me a routine. Doing stuff for you back will do more for your biceps - rows, pulldowns, etc. ... cardio and abs on Tuesday, shoulders, abs, and cardio on Wednesday, legs and abs on Thursday, biceps, triceps, abs and cardio on Friday. Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) 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. 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. This is overtraining! But the funny thing is that ALL he was doing was biceps. Better yet, exercise muscles other than the ones that are sore. Overtraining, also known as overtraining syndrome, is training too much with too little rest. Today my friend and I were in the gym when he told me that he had that strange feeling of a overpump in the biceps. I do that once a week and on a back day. Look, pick 2-3 of your favorite bicep exercises and hit biceps twice a week/. Posting in this sub may invalidate natty card. If you are overtraining your biceps, you are probably not going to be seeing much progress to your biceps. By ShapeFit on April 10, 2015 Questions & Answers. Overtraining syndrome is a long-term decrease in performance with other severe symptoms, lasting two months or longer, that is not explained by other causes such as disease[*].. Another name for overtraining syndrome is unexplained underperformance syndrome [*].. As you can see, each of these terms applies to different degrees of the same problem. The equation for training is quite simple: Training = Work + Rest . So about 9-12 sets of of biceps and triceps each week isn’t too much? A better name would be ‘under-resting’ because it […] In fact, Jennifer has done a complete lifestyle change choosing foods that are in their natural state or in the least amount of packaging possible; in other words, unprocessed.Standing 5'5\" and weighing 155 lbs, Jennifer has already lost 10 lbs. Most people who are overtraining will get joint pains at one point or the other. if you overtrain your biceps you will weaken your tendon that connects to the bottom of your arm near your elbow. Monday: Rugby practice, push day (only chest and shoulders) Tuesday: powerlifting session squat-> bench -> deadlift (6x2) -> bicep curls, swim, rockclimb etc Prevent overtraining in the first place by providing yourself enough rest between workouts. And don't forget your compound movements. I will explain what it is, how to recognize the symptoms, who it affects, and how to prevent it. There’s such a thing as too much of a good thing. But gains though... Overtraining can also lead you to re-aggravate old injuries. Just don’t want to “over train” them and them get smaller/weaker haha. There are some experts out there who believe in under-recovery and not overtraining. Overtraining biceps/triceps? This is more to avoid tendinitis then any bicep damage. Causes of Overtraining Signs of Overtraining Ways to Countermeasure You probably recognize the obvious signs of overtraining, including continuous muscle soreness and chronic injury. A helpful community that shares knowledge and motivates one another. I’m doing it 3 days a week. Overtraining is a huge problem that results in disappointment, injuries, and frustration for runners. The equation for training is quite simple: Training = Work + Rest . What do guys think about it ? Here is a recommended set range for each muscle group: Legs - 14-20 sets; Calves - 6-10 sets (possible twice per week) a whole hr. Curls, hammer curls, dumbell curls, cable curls, basically every exercise you can find in the book, for a whole hour. Muscular overtraining is when you dont give sufficiant time for a tissue to heal after being trained at the gym. At a certain point the burning is no longer a pump but a symbol of all your gains being burned away. Lots of biceps curls? I barely see anyone doing dropsets while training the biceps. Now, I have been doing this routine for a couple of months and have seen great result. Fitness enthusiasts are regularly sweating it out in the gym, tearing the muscles as the body gets subjected to strength and endurance-based stress . The most overtrained muscle is the bicep. Cada atleta camina por una línea muy fina cuando de entrenamientos se trata: Queriendo estimular el crecimiento del músculo suficientemente, pero sin entrenar tan duro que tu cuerpo no se pueda recuperar. Really wanting bigger/more aesthetic arms. Just because you did 30 sets for biceps in one session doesn't mean that you overtrained them. This is actually an extremely rare occurrence—as long as nutrition and supplementation are adequate. Why don't you try and see if it is to much for you? If youre working the tricep just as much as the bicep, you will probably experience elbow pain soon. I have already noticed some gains, I can lift more weight and my arms have got bigger. They want to intimidate other guys and attract the ladies when they flex. 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