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  1. #1
    SaTyR's Avatar
    SaTyR is offline Member
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    Biceps overtraining?

    For my biceps I only do 2 exercices.

    Standing barbell curl.

    5sets

    12
    10
    8
    6
    4

    Standing barbell hammer curl

    5sets

    12
    10
    8
    6
    4

    Total of 10sets, is this to much for my biceps?

  2. #2
    JNel04's Avatar
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    u never switch it up...preacher curls, hammer curls usin the rope, etc?

  3. #3
    C_Bino's Avatar
    C_Bino is offline $BAM-7246~AR-Hall of Famer
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    Quote Originally Posted by JNel04
    u never switch it up...preacher curls, hammer curls usin the rope, etc?
    I hope you switch it up also. And no I dont think that would be overtraining it whatsoever. This is not a comment specifically aimed at anyone in general. But dont be too worried about overtraining, things differ from person to person. Try different things and see what works for you. I personally have changed my bicep workout to about 16 sets (depending on the day and selection of excercises) and since I have done that my biceps have grown faster than ever before. Some people tell me I overtrain but it doesnt matter because it has worked for me. So just play it day to day, see what works and stick with it.

    Good luck on ur bi's

    -Bino

  4. #4
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    Quote Originally Posted by C_Bino
    I hope you switch it up also. And no I dont think that would be overtraining it whatsoever. This is not a comment specifically aimed at anyone in general. But dont be too worried about overtraining, things differ from person to person. Try different things and see what works for you. I personally have changed my bicep workout to about 16 sets (depending on the day and selection of excercises) and since I have done that my biceps have grown faster than ever before. Some people tell me I overtrain but it doesnt matter because it has worked for me. So just play it day to day, see what works and stick with it.

    Good luck on ur bi's

    -Bino
    I agree, everyone is different. What is overtraining for one person could be very effective for another. Two exercises is not nearly enough for a bicep workout..i would hardly call that one. I would try
    Preacher curls/Reverse Preacher curls- 3 sets
    Standing st. bar curls- 3 sets
    Hammers- 3 sets
    low pulley curls- 3 sets
    Curls on Incline bench- 3 sets
    Pick 3 or 4 of these

  5. #5
    Showtime18 is offline New Member
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    for more defined biceps try reverse cable curls. dumbell preacher curls also help. you should probably do at least 3-4 exercises, and everyone else is right, you gotta switch it up.

  6. #6
    SaTyR's Avatar
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    So I would be better off doing 3 exercices of each 3 sets, instead of 2 exercices of each 5 sets.

    I just found it weird why you would do a preacher curl 3 sets and then a standing barbell curl 3sets, its the same movement you make. So you do a totall of 6 sets of the same movement. I thought that would be overtraining.

  7. #7
    C_Bino's Avatar
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    Well on a day you want to use preacher then dont do standing barbell if you feel it is not beneficial, instead do concentration curls or something else. There are tons of different variations to the core excercises. Use trial and error and see how you can get the most effective workout and hit each point in ur bi's. I would say 9 sets is a good place to start (3x3 as you said above).

    -Bino

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