*** The 2013 Gym Rats Thread ***

Am I overtraining my arms ?

I keep reading that too many sets for bizeps/trizeps aren't helping groth.

My current routine for Bizeps is:

dumbbels(4 sets in total): 1 warm up 10kg 16 reps / 1 15kg 12 reps / 2 20kg 8 to 10 reps

21s: 1 set with 5kg plates and 3 sets with 10 kg plates

and to polish it off 3 to 4 sets isolation curls.

So on average i do about 12 sets in total.

As for trizeps I do either close grip bench press or dips 4 sets, then 4 sets skull crushers, then 4 sets rope.

My arms have always been small in proportion but I used to do a lot less sets and since doing 12 sets they have grown to a good size.


Any advice is greatly appreciated.
 
Gecco said:
I keep reading that too many sets for bizeps/trizeps aren't helping groth.

My current routine for Bizeps is:

dumbbels(4 sets in total): 1 warm up 10kg 16 reps / 1 15kg 12 reps / 2 20kg 8 to 10 reps

21s: 1 set with 5kg plates and 3 sets with 10 kg plates

and to polish it off 3 to 4 sets isolation curls.

So on average i do about 12 sets in total.

As for trizeps I do either close grip bench press or dips 4 sets, then 4 sets skull crushers, then 4 sets rope.

My arms have always been small in proportion but I used to do a lot less sets and since doing 12 sets they have grown to a good size.


Any advice is greatly appreciated.
Click to expand...

Srs post is srs? :cool:
 
It's not really hard to train biceps, it's a pretty simple movement. They're a small muscle so exhaust quickly. If you're not growing then it's your diet.
 
MocIlje.jpg
 
Gecco said:
yes thanks for taking the ****. Am I overtraining arms or not?

I do Monday Chest&bizeps / Wednesday Back&Trizeps / Friday Legs& Shoulders

Bench: 160kg, Squat 180kg, Deadlift 190kg.

Bizeps - am i overtraining my guns?
Click to expand...

Need more squat and lots more deadlift. Big bench with comparatively poor squat and deadlift was me over a year ago. Sort it out ;)

Your not overtraining your biceps/triceps.

Also video of 160 bench :)
 
Overtraining your guns.....Are you seeing growth still? Do your arms have any actual issues? If not, why do you have concerns other than people telling you you're training them too much?

That said, your lift ratio is a bit odd.
 
Thanks LiE & Delvis

The owner of the gym i go to mentioned that I might be overtraining arms - his reasoning was that you always use biceps/triceps (sorry for the biZep/triZep spelling I'm native austrian) when doing other exercises. Not sure about his qualifications but he is big:D and he only does 6 sets in total. And reading on BB forums/youtube some say the same thing.

And yes I know my deads/squats are not as good but then again I don't really care as I do not enjoy them as much as bench pressing.
 
Gecco said:
And yes I know my deads/squats are not as good but then again I don't really care as I do not enjoy them as much as bench pressing.
Click to expand...

want to enjoy your bench more? Do deadlifts and upper back work.
You want a bigger back and you'll bench will be better.

Want a bigger back to help your bench? Squat.
 
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