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dc overtraining
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skinnyfromtoptobottom
New member
Hi.
I'm not sure whether i'm overtraining or not. i've been doing rp sets (3 times to failure) from the beginning for every exercise. in the beginning i had constant strength gains in all muscles. but now some muscles don't seem to get stronger any more.
for example my biceps:
bb curl and inc db curls virtually no gains in the last 2 weeks.
and preacher curls went up a little bit. when training biceps, it's mostly like that: set 1: 8 reps, set 2: reps, set 3: 2 reps. why does it drop so extremely after the first set? from 8 to 2 reps? does that mean, that 1 set is already enough?
or does it mean that i'm not overtraining but should replace those exercises with some new ones?
I'm not sure whether i'm overtraining or not. i've been doing rp sets (3 times to failure) from the beginning for every exercise. in the beginning i had constant strength gains in all muscles. but now some muscles don't seem to get stronger any more.
for example my biceps:
bb curl and inc db curls virtually no gains in the last 2 weeks.
and preacher curls went up a little bit. when training biceps, it's mostly like that: set 1: 8 reps, set 2: reps, set 3: 2 reps. why does it drop so extremely after the first set? from 8 to 2 reps? does that mean, that 1 set is already enough?
or does it mean that i'm not overtraining but should replace those exercises with some new ones?
skinnyfromtoptobottom
New member
thanks for the replies so far.
i don't wanna take some time off. right now, i'm gaining mass better than ever, and that's what i mainly want. if you believe it or not, in the last 5 weeks, i gained 2-4lbs every week, i swear the god. and i won't take off as long as this goes on.
but, i don't know which muscles are growing. i know for sure that my large muscle groups are growing (legs, lower back, pecs). i can see it and i also gained a lot of strength with those.
but i can't really tell whether my small muscle groups grew or not. i did have real good strength increases in the beginning with those and i'm pretty sure they grew in the beginning, but it seems to cap somehow now.
i like my mass gains atm, but i'm not really happy because it seems like my most important parts (bi and tri) are not really growing.
so, what shall i do now?
i don't think i have to change anything in my large muscle group routine, do i? i do an rp set (3 times to failure), and i constantly gain strength and mass. so i'm not overtraining, right?
but what shall i do with bi and tri? really lower the volume to 1 straight set each and see how this works? ok, i know that might be the best idea, BUT i just don't feel like i do enough if i only do 1 straight set. is that really enough to even be able to gain some mass on a muscle by just doing 1 straight set?
oh, and btw, how many reps should i do in 1 straight set? 12-15? or rather 6-8?
i don't wanna take some time off. right now, i'm gaining mass better than ever, and that's what i mainly want. if you believe it or not, in the last 5 weeks, i gained 2-4lbs every week, i swear the god. and i won't take off as long as this goes on.
but, i don't know which muscles are growing. i know for sure that my large muscle groups are growing (legs, lower back, pecs). i can see it and i also gained a lot of strength with those.
but i can't really tell whether my small muscle groups grew or not. i did have real good strength increases in the beginning with those and i'm pretty sure they grew in the beginning, but it seems to cap somehow now.
i like my mass gains atm, but i'm not really happy because it seems like my most important parts (bi and tri) are not really growing.
so, what shall i do now?
i don't think i have to change anything in my large muscle group routine, do i? i do an rp set (3 times to failure), and i constantly gain strength and mass. so i'm not overtraining, right?
but what shall i do with bi and tri? really lower the volume to 1 straight set each and see how this works? ok, i know that might be the best idea, BUT i just don't feel like i do enough if i only do 1 straight set. is that really enough to even be able to gain some mass on a muscle by just doing 1 straight set?
oh, and btw, how many reps should i do in 1 straight set? 12-15? or rather 6-8?
It seems you are making great gains.
essentially keep it the same.
you are hung up about the arms "the most important part".
if they are getting stronger be it an extra rep every workout or heaven forbid every few workouts then there is nothing to worry about. keep plugging away at it.
also don't worry so much about getting 8reps on the first part of the rest pause and then 2reps on the next two parts of the rest pause. I view that as basically you tap into the muscle fibres very efficiently.
essentially keep it the same.
you are hung up about the arms "the most important part".
if they are getting stronger be it an extra rep every workout or heaven forbid every few workouts then there is nothing to worry about. keep plugging away at it.
also don't worry so much about getting 8reps on the first part of the rest pause and then 2reps on the next two parts of the rest pause. I view that as basically you tap into the muscle fibres very efficiently.
skinnyfromtoptobottom
New member
yeah, but why does my biceps strength suddenly increase sooo extremely slowly. in the beginning i added like 5lbs every next workout and did almost the same amount of reps. strength came sooo fast in the beginning and now, it barely increases.
as i said, my large muscle groups ALWAYS went good. strength has been increasing from the beginning and it still is increasing extremely fast and constantly.
i don't understand why biceps should suddenly "cap" more or less.
as i said, my large muscle groups ALWAYS went good. strength has been increasing from the beginning and it still is increasing extremely fast and constantly.
i don't understand why biceps should suddenly "cap" more or less.
somehwere he wrote that you have the 3 exercises you rotate through for each body part, but once any one of those excercises stalls (no longer going up in weight or reps each time you work it out) that you switch that exercise out for a new one and start the process over.
ie: you can't just keep gaining on bicep curls to the point where you curl 900lbs. eventually gains will stop, then change to a new movement and become as strong as possible on that one.
ie: you can't just keep gaining on bicep curls to the point where you curl 900lbs. eventually gains will stop, then change to a new movement and become as strong as possible on that one.
gettinlarger
New member
ripper2 said:
Very good info to know.
