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 Anabolic Discussion Board
 Am I overtraining my bi's?
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| Author | Topic: Am I overtraining my bi's? | ||
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Freak 
Posts: 2087 |
I know a dude who does mainly power movements, very rarely does he isolate his biceps, and his arms are huge. He does deadlifts, squats and bench. I do all of those but I also do alot of isolation. I train them once maybe twice per week but they don't seem to grow as fast as my back or traps. Do you fellas think if I don't directly work my biceps for 4 weeks, that maybe they will start growing? Of course they are going to get worked a little on back day, but im talking about directly isolating them. How many of you have done this? I need to switch up the routine somehow to get the fuckers to grow again. It seems like they shot from 15"-16"-17" in no time and once they were there they slowed down.. now its very very slow growth if any at all.     | ||
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Amateur Bodybuilder 
Posts: 97 |
Hmm... You could try not doing any isolation for them, or you could try doing less isolation. As a general rule of thumb, I do 1/3 less sets for "small" muscle groups than I do for large. I consider small muscle groups to be biceps, triceps, abs, calves, and forearms. So if you do 12 sets for your back one day, do 8 sets for your biceps another day. | ||
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Freak
Posts: 2087 |
thanks for the advice, anyone else? | ||
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Pro Bodybuilder 
Posts: 400 |
My Bis have greatly improves ever since i paired them with Back and have been blasting them with multiple excersises (preacher 3x, standing EZbar 3x, hammers 2x each arm) then varying excersises each week. | ||
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Freak
Posts: 2087 |
i don't think blasting them will do much, i pretty much kill them now but they aren't growing much.... i just need to know if u guys think it'll do good to take a few weeks off from directly training them? | ||
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Amateur Bodybuilder
Posts: 143 |
I think you might be overtraining. 4 weeks off seems like a little much though. You might be looking pretty flat after so long. I think take a weeks off from bi's, then alternate heavy and light workouts. Good luck. | ||
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Amateur Bodybuilder
Posts: 82 |
quote: I AGREE. I TOOK 1 WEEK OFF AND I WORKED OUT MY BIS AND WOOOO! ITS BEEN TWO WEEKS SINCE MY LAY OFF AND MY STRENGTH AND SIZE HAVE INCREASED GREATLY! | ||
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Pro Bodybuilder
Posts: 316 |
Thats a tough one bro, I have a similar problem when I got to 19" they just wont budge now, I think the only course of action is to concentrate more on getting the tricep size up, and by putting some of my test shots straight into the bi, and perhaps the tri, sorry I cant help more. ------------------ | ||
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Elite Bodybuilder 
Posts: 945 |
Hmmm...barely even train my bis man. I do a lot of strongman lifting though...and they do get killed from all the heavy support work. I use a 2" bar for all movements. Last night I did standing bar curls with my 2" bar. Here is my arm routine. St. Bar Curls 2" bar That's all it took for me. Hard, heavy, growing. B True | ||
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Freak
Posts: 2087 |
thx for the info.. im gonna take a week off from directly training my biceps, and then just do 3-4 sets for them on back days starting the 2nd week. Hopefully this will get them to growing again. Its so frustrating when u are on a cycle and everything blows up but your arms.... | ||
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Elite Bodybuilder
Posts: 1098 |
quote: i have never thought of that. i'm going to try this on my next bicep day. ------------------ | ||
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Cool Novice 
Posts: 28 |
one of the best things to do for bi's is to make sure you hit them heavy at the very start (like with heavy bar curls) and then go for your pump, do what ever it takes to get that pump. for me it's 3 sets of hammer curls and then one drop set with cable curls. start heavy and keep putting the pin up. sometimes i can't even move my arms after i do this!!!! |
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posted March 24, 2001 06:22 PM
