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2005/08/02, 02:17 PM
What am I talking about? I cannot overtrain my bi's or my tri's. I read that overtraining is when u go to workout a body part which is still sore from a previous workout. That dont happen with my arms.
Some might say my workout is not good enough.... well just to make sure, I did yesterday:
16 sets of 8 - Barbell curls
4 sets of 8 - concentration curls
3 sets of 21- 21s
3 sets of 8- dumbell curls
12 sets of 8 (v bar(4), rope(4), normal bar(4)
-cable tricep pushdowns
4 sets of 8- close grip bench
Weight used on all so that i can do maximum 10 reps.
Now yes my arms kill and burn during and after workout, so I know I have not undertrained, however the next day they are super fine like normal (rarely tris are a bit sore, but never ever bi's). So i thought u have to give each body part at least 1 days rest. I train my arms every day now becoz it does not get sore the next day.
So can u guys pls tell me whats going on.
Thanks
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2005/08/02, 03:08 PM
change up your exercises.. vary the intensity/reps.. change your rest time.. are you training to failure? how is your form on all exercises? are your shoulders coming into play?
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2005/08/02, 04:07 PM
No I dont do it up to failure (all 6 reps are normally perfect,but i mostly jerk the weight up a little bit on last 2 reps on ending sets) and my shoulders only help me when I am using heavy weights otherwise my form is great.
Thanks
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2005/08/02, 04:31 PM
make sure you fail after your target reps (ie you're target is 8 reps, you do it with good form and cannot do another). isolate your movements (ie. when doing a tri pushdown dont swing your body, make sure your shoulders and upper arms dont move). increase the weight when you can.. how long are your rest periods? shorten them to intensify your workout more. mix up your training with compound and isolation movements (ie a close grip bench and a rope pushdown). try changing the angle of attack as well (regular dumbell curl vs incline dumbell curl) to hit different areas of the muscle.
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2005/08/02, 06:05 PM
Ok thanks bropie, so does this mean that I have been undertraining? Coz it certainly did not feel like that
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2005/08/02, 06:21 PM
Some people just dont get sore, and some people only get sore in a few places. I only get sore tris and leggs. I dont think that soreness is the only indicator of overtraining.
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2005/08/02, 06:22 PM
no----are your arms growing????if not you are overtraining with that type of volume you are doing aerobics instead of weight training.slow your excercises down 4 in the negative and 2in the positive part of the excercise
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2005/08/02, 06:24 PM
I like a little soreness it lets me know i have trashed that muscle the day before.
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http://p200.ezboard.com/bbigbearsweighttraining
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2005/08/03, 07:48 AM
I only did huge sets on biceps just to experiment to see if it will burn the next day, normally i just do 4. I dnt know about are my arms growing coz i've been doing them non stop every day for around nearly 3 weeks, and i cant tell any resaults now, but it feels much harder.
To josmit, I think everybody gets sore no matter what body part it is no matter what.
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2005/08/03, 07:56 AM
Dude! YES you are over using them! You do that routine every day!? STOP. Your biceps are used in back exercises as well as curls etc. 14 sets 2x a week is the most I would suggest. Even 2x a week is too much in my opinion. Just because you do not feel sore is not meaning that you are not working them. I hardly ever feel sore in my biceps after a workout and they are almost 19 inches. I would suggest taking a whole week off from bicep work. then do this:
Barbell curls 4 sets.
Dumbbell curls 3 sets
Hammer curls 3 sets
Then do either preacher curls with a ez curl bar or concentration curls for 3 sets.
Use a weight on each exercise that challenges you to finish each rep with good form. Try to hit 8-10 reps for each set. When you can easily reach that add weight. You are very close to causing a injury. Overtraining is not a good thing. I think maybe you are confused as to what the means. Overtraining, means that the muscle is actually getting weaker and can rip and tear to the point that you will get hurt.
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Less Talk, More Chalk!
7707mutt@freetrainers.com
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2005/08/03, 09:39 AM
wow....thanks mutt, i didnt know that i was close to an injury. I see your routine and i am still thinking that it will not give a good burn the next day. But is my mentallity on soreness totally wrong?
Thanks
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2005/08/03, 09:56 AM
And josmit is right - some people don't get sore. i have clients that I could work til they practically passed out and yet they weren't sore the next day or two.
I think it has something to do with their tolerance to lactic acid, or the ph balance in their tissues, or something...
slow down, work arms every third workout and focus on your legs for total body growth.
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
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2005/08/03, 12:49 PM
dude you need to scrap that workout and go back to the basics as it was said in some of the other threads you need to squat.
3days aweek total body training
Squats 10*8*6*4
stiff leg deadlifts 10*8*6*4
Benchpress 10*8*6*4
bentover rows 10*8*6*4
shoulder press 10*8*6*4
barbell curls 10*8*6*4
stay on this type of training until you can bench 1.5 times your bodyweight squat 2xbdwt. and deadlift 2.5xbdwt.
how much bigger do you think you will be after you can accomplish these goals.
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2005/08/03, 03:24 PM
First I hear u need a big back for body growth, and now I hear it's legs. Well I workout all my body parts now 7 days a week. 2 days I do only cardio, when my other parts are sore.
To irondog why do I need to squat? And I dont think I can even bench my own weight,my bench is crap. But as long as I feel my chest burn, and starts to shape up, its fine 4 me.
Well about the gains thing, I think I deffinately have gone stronger on my tris, first when I did pulldowns I did it at 25lbs and now in 2 and half weeks I can do it at 60lbs same reps with no problem and great form, but my biceps did not make that kind of progress yet.
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2005/08/03, 03:26 PM
Oh yeh, and thanks 2 all of u and keep putting in ur highly valuable input to help me on reaching my gains.
Thanks u lot!!
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2005/08/03, 10:28 PM
now do you want to be as strong as you look.you are training too much you you need to allow yourself to grow.
you stimulate muscle growth with training and you grow during rest
who set you up on this type of program?
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2005/08/04, 07:16 AM
Compound leg movements like the squat and deadlift have been shown to cause a larger increase in growth hormone, therefore if you want overall size, do your leg workouts.
Training 7 days a week is hard on your body - you will grow faster and see more size/shape improvement if you work two on, one off, splitting your routine up.
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Quoting from zak786:
First I hear u need a big back for body growth, and now I hear it's legs. Well I workout all my body parts now 7 days a week. 2 days I do only cardio, when my other parts are sore.
To irondog why do I need to squat? And I dont think I can even bench my own weight,my bench is crap. But as long as I feel my chest burn, and starts to shape up, its fine 4 me.
Well about the gains thing, I think I deffinately have gone stronger on my tris, first when I did pulldowns I did it at 25lbs and now in 2 and half weeks I can do it at 60lbs same reps with no problem and great form, but my biceps did not make that kind of progress yet.
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
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2005/08/04, 01:14 PM
to irondog, i set my self on this. I now know that while resting the muscle is growing. But the thing is I c guys with big biceps who train them for hours every day. Thats why i was tempted.
to asimmer, if that gives out growth hormone....does it aid on growing taller? Im young so will it help on my height? I always thought doing heavy squats would stunt ur growth. And the reason i wrk out 7 days a week is that I have holiday for 1 and half month and am trying to make the most out of my workouts. Is it ok if I do cardio on my rest days? or do i have to completely rest my body?
Thanks
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2005/08/04, 03:55 PM
you can do cardio on your rest days, however it should be low intensity on the rest day following your leg day.
You just need to hit the basics. Pull/Push upper body split with legs, or another favorite Chest bis/Back Tris with legs as a split. That gives you 3 work out days, and 2-3 days of cardio and one full out rest day. I use a 4 day split personally with chest/Shoulders/Tris Monday, Back/lats/traps/bis Tuesday, Legs Weds., Light Cardio Thurs or rest day, bis and tris on friday, Sat Cardio, Sun Cardio. Wish you luck zak.
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2005/08/05, 09:01 AM
I think your height is pretty much genetically determined, but if you are 16 you may still have a growth spurt or two yet, so you may be taller.
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Nurture your mind with great thoughts, for you will never go any higher than you think.
Benjamin Disraeli
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