Bi's aren't growing...Am I overtraining them?

[ASALT]

These is my usual routine for bi's. I usually mix up the order every couple of weeks, but the exercises and reps stay the same.

standing ez-bar curl - 3 sets 8-10 reps
alt DB curls - 3/4 sets 6-8 reps
preacher curls w/ez-bar - 3 sets 8-10reps
hammer curls 3/4 sets 6-8 reps
(sometimes reverse curls 2 sets 8-10)

I work bi's once a week, but I also work back hard a few days before. I haven't notice much progress in the past couple of months with size or strength. Any comments, suggestions would be appreciated, but please only respond if you really know what your talking about and have the results to go with it. Thanks - ASALT

 

[RusPA81]

8-10 reps for biceps is ideal for most people. I usually do reverse curls on back day to avoid overtraining them on arm day.

 

[louden_swain]

That does seem like a bit much. I have been training for 7 years and all my biceps need is two good exercises:

Standing Barbell Curls - 3 x 8
Incline Dumbbell Curls - 3 x 8

Try experimenting a little bit with lower sets. Remember, you are stressing biceps to a large degree when you train back. I wish you luck. .. lets us know what you decide.

 

[BlkWS6]

Dude that is a lot of sets for bi's!!! That is 14 total sets, and that is assuming you only do the 3 sets on the exercises you list as "3/4" Biceps are not a huge muscle group, and you are hitting them with an awful lot of volume. And on back day they are getting hammered again. Try cutting back a little and see what happens. Good luck.

Hahhahaha I dont know if "I really know what Im talking about" but my arms are almost 20" without any sauce. Im not looking for a pat on the back, but hopefully that is enough "credentials" to respond to your thread. I dont mean to be a dick, but there are a lot of people on here that may not have the "results to back it up" that you are looking for, but sure as hell know what they are talking about.

 

[RusPA81]

Dude that is a lot of sets for bi's!!! That is 14 total sets, and that is assuming you only do the 3 sets on the exercises you list as "3/4" Biceps are not a huge muscle group, and you are hitting them with an awful lot of volume. And on back day they are getting hammered again. Try cutting back a little and see what happens. Good luck.

Hahhahaha I dont know if "I really know what Im talking about" but my arms are almost 20" without any sauce. Im not looking for a pat on the back, but hopefully that is enough "credentials" to respond to your thread. I dont mean to be a dick, but there are a lot of people on here that may not have the "results to back it up" that you are looking for, but sure as hell know what they are talking about.

BlkWS6, you are such a cocky bastard. hahahaa, Anyways he is right. I used to do around 15 sets for bi's for I cut down to 10 I put on half and inch in like 4 weeks. Try doing fewer quality sets instead of many low quality sets.

 

[BlkWS6]

Originally posted by RusPA81


BlkWS6, you are such a cocky bastard. hahahaa, Anyways he is right. I used to do around 15 sets for bi's for I cut down to 10 I put on half and inch in like 4 weeks. Try doing fewer quality sets instead of many low quality sets.



hhahah hey man "almost 20" could be a 15" arm....ya never know I just never seen a disclaimer on a post like the one ASALT had at the end of his. I mean just because someone is big does not necessarily mean they know what they are talking about. Some of us our blessed with certain genetics that require little work to produce some serious results. I remember asking a guy with enormous calves what he did to train them, and he said he didnt.

 

[ASALT]

[
Hahhahaha I dont know if "I really know what Im talking about" but my arms are almost 20" without any sauce. Im not looking for a pat on the back, but hopefully that is enough "credentials" to respond to your thread. I dont mean to be a dick, but there are a lot of people on here that may not have the "results to back it up" that you are looking for, but sure as hell know what they are talking about. [/B]

Yeah, i know what your saying, but there are also alot of people who think they know what they're talking about, but have 15" arms. Why would I want to hear their routines, if it's not producing results. Results are what I'm looking for. Thanks for the reply. BTW someone with 20" arms has a routine I would be interested in hearing.

 

[SAGAT]

just because you think 15" isn't big, doesn't mean those people did not get 'results'. they might have started out at 10" for all you know. also, some people might be more interested in getting ripped than big. not trying to be a dick, just standing up for us puny 15 inchers.

 

[ASALT]

just because you think 15" isn't big, doesn't mean those people did not get 'results'. they might have started out at 10" for all you know. also, some people might be more interested in getting ripped than big. not trying to be a dick, just standing up for us puny 15 inchers.

I hear ya Sagat. I guess I should have worded my disclaimer a little bit different. No offense meant to anyone with 15inchers, that was just a number someone else brought up and I was using it to respond to that. Mine aren't much bigger which is why I posted this question.

 

[SAGAT]

hey no offense taken bud, just trying to clear something up that's all. but i can imagine you would want advice from someone with bigger guns.