Will i be overtraining my bi's?

[rajbtor]

SO here's my problem, my arms. Compared to the rest of my body they are small. Im about 6'0-6'1, about 195-198 pounds. I have a bigger upper body, however, my arms are not up to par. Ive done everything... Ive undertrained, good amounts of training, to overtraining just a bit...

What do people think I can do?

Here is my new routine I will start... I will train them once a week, is this overtraining or good?

Biceps:
Seated alternate dumbbell curl, 4 sets of 8, 8, 6, 5
Incline dumbbell curl, 4 sets of 8, 6, 8, 6
Standing one arm preacher curl (90 degree), 4 sets of 8, 8, 6, 6

Triceps:
Pulley pushdowns (slightly bent bar), 4 sets of 12, 10, 10, 8
Incline triceps extensions (EZ-bar), 4 sets of 8, 8, 6, 6
Long-pull triceps extension (Larry Scott style), 5 sets of 12, 10, 8, 6, 6

Forearms:
Reverse curl (EZ-bar), 4 sets of 10, 10, 10, 10
Supersetted with
Standing behind the back wrist curl, 4 sets of 12, 12, 12, 12



-----

I might modify that a bit, especially with tri's...

 

[layinback]

SO here's my problem, my arms. Compared to the rest of my body they are small. Im about 6'0-6'1, about 195-198 pounds. I have a bigger upper body, however, my arms are not up to par. Ive done everything... Ive undertrained, good amounts of training, to overtraining just a bit...

What do people think I can do?

Here is my new routine I will start... I will train them once a week, is this overtraining or good?

Biceps:
Seated alternate dumbbell curl, 4 sets of 8, 8, 6, 5
Incline dumbbell curl, 4 sets of 8, 6, 8, 6
Standing one arm preacher curl (90 degree), 4 sets of 8, 8, 6, 6

Triceps:
Pulley pushdowns (slightly bent bar), 4 sets of 12, 10, 10, 8
Incline triceps extensions (EZ-bar), 4 sets of 8, 8, 6, 6
Long-pull triceps extension (Larry Scott style), 5 sets of 12, 10, 8, 6, 6

Forearms:
Reverse curl (EZ-bar), 4 sets of 10, 10, 10, 10
Supersetted with
Standing behind the back wrist curl, 4 sets of 12, 12, 12, 12



-----

I might modify that a bit, especially with tri's...

more importantly, how will you perform your sets and reps?

strict or intentional cheats? full range of motion or limited w\ constant tension?
how long between sets? how long between exercises? how long to perform each
individual rep? when will you work back, relative to bi's?
these are the things that will determine your success in bringing up lagging
muscle groups.
btw standing bar bell curls are the bread and butter for building mass. if
these haven't worked for you then your doing them wrong.

 

[ceo]

SO here's my problem, my arms. Compared to the rest of my body they are small. Im about 6'0-6'1, about 195-198 pounds. I have a bigger upper body, however, my arms are not up to par. Ive done everything... Ive undertrained, good amounts of training, to overtraining just a bit...

What do people think I can do?

Here is my new routine I will start... I will train them once a week, is this overtraining or good?

Biceps:
Seated alternate dumbbell curl, 4 sets of 8, 8, 6, 5
Incline dumbbell curl, 4 sets of 8, 6, 8, 6
Standing one arm preacher curl (90 degree), 4 sets of 8, 8, 6, 6

Triceps:
Pulley pushdowns (slightly bent bar), 4 sets of 12, 10, 10, 8
Incline triceps extensions (EZ-bar), 4 sets of 8, 8, 6, 6
Long-pull triceps extension (Larry Scott style), 5 sets of 12, 10, 8, 6, 6

Forearms:
Reverse curl (EZ-bar), 4 sets of 10, 10, 10, 10
Supersetted with
Standing behind the back wrist curl, 4 sets of 12, 12, 12, 12



-----

I might modify that a bit, especially with tri's...

let's see some pics of you so we can judge if your arms are indeed small for your size, or if they are (as I think) probably in proportion with the rest of you.

At 6 feet tall and 195 lbs., I'd say you just need more overall mass.

 

[mwm5]

more importantly what does your back routine look like? as much as i didn't want to believe it when i started, doing back heavy as possible builds them Bi's up nicely.

 

[Rage-Of-Sparta]

bump to above.
my thoughts exactly

 

[highlander555]

yeah, we're going to need to see your whole routine to be able to "diagnose" what the probelm may be. Please tell us that's not your whole routine!

 

[drsketch]

i do more than that for my bis, you probably have long arms bro give it time they will fill in

 

[enigma4dub]

let's see some pics of you so we can judge if your arms are indeed small for your size, or if they are (as I think) probably in proportion with the rest of you.

At 6 feet tall and 195 lbs., I'd say you just need more overall mass.

exactly my thoughts. and should be everyones thoughts for that matter.

 

[mwm5]

you probably have long arms bro give it time they will fill in

i am def. sympathize with this. i have extemely long arms

 

[layinback]

lots of good info \ insight up in this thread. good bros with good info.