Biceps. Over-trained, Under-trained or just right?

**Max. Q** · 08-30-2002, 12:39 PM

Could I possibly be over-working my biceps, could it be I’m not doing enough or it’s just fine? The reason I’m asking is because I see very slow growth in my biceps, compared to my other body parts.

I do biceps once a week, with shoulders, two minute rests between sets. Warm-up is one set of 12 reps before each exercise.

Standing barbell (or ez bar) curls: 4 sets / 10-6 reps
Standing dumbbell curls: 4 sets / 10-6 reps
Standing hammer curls: 4 sets / 10-6 reps

Sometimes, I’ll do seated versions of the dumbbell and hammer curls, same sets and reps. I also have an Arm Blaster that I use on occasion.

Here is my work-out routine….

Day 1 – Chest / Forearms
Day 2 – Legs / Abs
Day 3 – Rest
Day 4 – Shoulders / Biceps
Day 5 – Back / Triceps
Day 6 – Rest / Abs
Day 7 – Rest

**Scotty the Body** · 08-30-2002, 12:42 PM

your workout isn't that bad, you may want to cut your sets in half though to a max of 4-6 total.
The Bi's are a small muscle and get worked with back as well so you don't need to do alot to them.

What your Tri workout like? they make up 2/3 of your upper arm, maybe you should worry more about them if your looking for some big guns.

**EarWax** · 08-30-2002, 01:00 PM

I used to do, chest/triceps/forearm extensor... back/biceps/forearm flexor...shoulders...and legs for the summer as my split... worked great in terms of mass on the arms. But I had a pretty good protein diet too.

**Mudge** · 08-30-2002, 01:27 PM

Most do back/biceps in the same day, since biceps are pre-fatigued (already have worked out) on that day, just as chest/triceps in the same day is popular.

I don't do more than 4 sets tops for biceps these days, I would also say that I find what works best for size is slow deliberate reps (5-6 second reps) and constant muscular tension (with a slight pause at the top, enough to tell yourself you did a complete rep). This also forces you to lighten the load a little and I find it very easy on the body as far as joint issues etc, which is nice for when you get older, those problems start to creep up on you. I follow that rep speed for pretty much everything now, and I dig it.

**Max. Q** · 08-30-2002, 01:45 PM

I'm going to try the following:

Standing barbell curls 4 sets / 8-6 reps
Hammer curls 2 sets / 8-6 reps

Does that sound okay? Also, since I've dropped the sets and reps should I increase the weight without loosing form?

I've been thinking about moving my routine to back/biceps and chest/triceps, it might be time to mix up the routine.

My triceps routine is:

Close grip bench press 4 sets / 10-6 reps
Lying tricep extensions w/ ez bar 4 sets / 10-6 reps
Dips behind the back w/ weights 4 sets / 10-6 reps

**Mudge** · 08-30-2002, 02:10 PM

For biceps thats pretty much what I do, although when I do hammers I usually start with them, others may feel different.

I haven't done close grip benches for triceps in a very long time, maybe because of my wrists. I may give them a shot though, but I definately use lying extentions as my base, I've done the dips for awhile too, don't use them much, but you can get a great pump from them as a finisher, but I hardly ever do them.

**Scotty the Body** · 08-30-2002, 02:30 PM

Mudge, I don't remember if it was you that doesn't like the smith but if your wrists are giving you touble doing CGB, give it a try on the smith with a reverse grip.
This works the best for me, doesn't hit my chest or arms, just my tri's.

**Mudge** · 08-30-2002, 03:27 PM

They do bug me a big doing upright rows, so I keep my grip a little loose so that they can be freed up a bit. So far I'm addicted to lying press and thats really all I do other than occasional changeup, or press downs...

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