Overtraining biceps?

[titans1854]

i usually do four sets of standing EZ bar curl and then 4 or 5 sets of Preacher curls. But the last two sets of the preacher curls i curl to failure then i lower the weight and then curl to failure and sometimes i'll lower the weight a third time. i do the drop sets of curls probably once a week and i work my bi's twice a week. are drop sets good or do they overtrain the muscle?

Also i was wondering about a little flab of fat when i flex in between by bicep and the inside of my elbow. would doing reverse curls get ride of this? if not, what other type of curl would get ride of this?

 

[Fit Freak]

First of all...training biceps twice a week is definately overtraining; they're a VERY small muscle group..once a week is plenty.

As for the fat on the inside of the arm near the elbow...the answer is simple...you can't spot reduce...as your body gets leaner overall...so will your arms.

 

[firestorm]

1. Agrees 100% with FF. 2ice a week is waaay too much for biceps or any muscle group for that matter if your working them as hard as you should be.
2. Drop sets every workout is also over kill so to speak and your risking overtraining even if you train them once a week.
3. with the exception of a warmup set (1st excercise), every set should be to failure.. Failure of course should be around a predetermined number for example.
1 x 10 x 80pounds (warmup; you can do more but its just a warmup)
1 x 8 x 110 (your rep goal is 6-8 here. you get 8 but man it was hard and you couldn't get 9 unless you cheat.
1 x 6 x 120 (same rep goal 6-8) No way you could have gotten 7 on this set without cheating)
1 x 5-6x 120 (same as above) you got 6 but you arched a little bit and turned a little blue on rep 6)
That is training to failure and getting the most out of your sets. If you train like that you can't be doing all those standing sets and preachers yet doing drop sets once a week.

In short I say up the intensity, cut the sets and drop sets.
1 warmup standing set (not to failure just warm up the muscle and elbow joints.
3 working sets of a standing curl
3 sets of preachers or seated DB curls
2 sets of a cable curl or concentration curl

4) the little fat your speaking of as FF stated is spot reducing, and can't be done with a specific excercise but moreso with Excercise and proper nutrition. (loss of overall bodyfat).

 

[firestorm]

Speaking of spot reducing. A friend of mine had a bit of fat under his chin or what appeared to be loose skin(whatever it was looked like a double chin). He was contimplating plastic surgery for sometime but couldn't afford it. One year I talked him into going into a local bodybuilding show so I started training him about 6 months out. The last 9 weeks prior to the show we worked on diet, and cutting. His bodyfat dropped to approx 4% and low and behold his extra chin dried right up as well as his other soft spots such as behind his elbows. It's all fat and waterweight my friend.

 

[titans1854]

thanx for the info. i don't know what my body fat is but i'm sure it's a small number. i'm kinda of skinny. and the fat i was talking about looks and feels like loose or extra skin.

 

[Fit Freak]

If it's loose skin...over time as you gradually add muscularity it should disappear then