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.

 

[miplank]

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

me too...i'm 6'5"

 

[mwm5]

me too...i'm 6'5"

i'm 5'11 with almost a 6'5" wing span

 

[SaiBoT]

i'm 5'11 with almost a 6'5" wing span

I'm 5'9 with a little more than 6'5 wig span. It's hard for us to be good at upper body presses (longer range of motion) and even with a nice arm measures a guy with the shorts arms and even less thickness looks better... That sucks.

 

[miplank]

i'm 5'11 with almost a 6'5" wing span

friggin' ape!


LOL...


Not sure what my wingspan is as I never measured, but I know its big

 

[SouthernLord]

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.

This is why you are an Elite Mentor.

OP. You don't need a fancy arm specialization routine. You need to spend more time at the dinner table and a few years in the squat rack and on the DL platform. Eating big and slinging heavy slag is what will build your arms. Not cable curls and french presses.

 

[AEKDB]

OP. You don't need a fancy arm specialization routine. You need to spend more time at the dinner table and a few years in the squat rack and on the DL platform. Eating big and slinging heavy slag is what will build your arms. Not cable curls and french presses.

+1

Your arms should look like hams hanging from wooden rafters (you shoulders/chest/back) and you legs should look like tree trunks. To achieve this look, lift heavy weight overhead and repeat.

 

[enigma4dub]

I'm 5'9 with a little more than 6'5 wig span. It's hard for us to be good at upper body presses (longer range of motion) and even with a nice arm measures a guy with the shorts arms and even less thickness looks better... That sucks.

dont be a hater... lol

 

[rajbtor]

WOW, there is some great info on this thread, cant tell how much I appreciate them guys...

So my whole routine is like this:

MONDAY: CHEST: Bench 4 x 12, 10, 8, 6
Incline: 4 x 12, 18, 8, 8
Flys: 4 x 10, 8, 8

TRI'S: Posted already... but here is a refresher:
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

Light Cardio 20-25min
--------------

TUESDAY: BACK: Lat Pulldowns: 4 x 12, 10, 8, 6
T-Bar Rows: 3 x 10, 8, 8
Seated Cable Rows: 4 x 12, 10, 8, 6

Biceps: Post already, heres a refresher:

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

Light Cardio 25 min
----------------

Wednesday: Rest

------

Thursday: Legs: Squat: 4 x 10, 8, 8, 8
Deadlifts (sometimes I alternate between back and legs day) 3 x failure
Calf Raises 4 x Failure

SHOULDERS: Dumbbell Presses 4 x 12, 10, 8, 6
Bar Presses 4 x 12, 10, 8, 6
Lateral Raises 3 x 10, 8, 8

Cardio 20-25 min
-------------------

Friday: I repeat one routine... So every third week I will do one routine twice a week....

Cardio 20-25 Min
---------

Off sat and sun- maybe some light cardio on one day... Total of about 1 HR-1: 20 HR of lighter cardio a week... IE- Keeping Heart rate at around the 130's....

Diet, eat every 2-3 hours, getting in about 200-250 grams of Protein a day
--------------

Some History: Was 155 lbs when I started working out. Got my way up to about 210 lbs-215 lbs, at my peak, when I was taking some test. Have recently gotten off of it, because my estro went up and I was looking like a chipmunk with my fat face.

I want to keep it clean for a couple years, before I try another cycle...



Again, cant tell you how much I appreciate your insight bro's...

 

[captainahole]

Where's the dead's man, where's the dead's. YOu want mass. dead's dead's dead's. They make everything grow.

 

[rajbtor]

there are deadlifts in there brother lol...

 

[highlander555]

op. You don't need a fancy arm specialization routine. You need to spend more time at the dinner table and a few years in the squat rack and on the dl platform. Eating big and slinging heavy slag is what will build your arms. Not cable curls and french presses.

+1

 

[[CinnamonBuns]]

if your worried about overtraining biceps, you probably will.
i think any more than 3-5 sets on top of a solid back routine brings forwarth diminishing returns.

 

[SaiBoT]

dont be a hater... lol

LOL It's useful for working, it keeps me from wasting energy on extra steps

 

[SaiBoT]

WOW, there is some great info on this thread, cant tell how much I appreciate them guys...

So my whole routine is like this:

MONDAY: CHEST: Bench 4 x 12, 10, 8, 6
Incline: 4 x 12, 18, 8, 8
Flys: 4 x 10, 8, 8

TRI'S: Posted already... but here is a refresher:
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

Light Cardio 20-25min
--------------

TUESDAY: BACK: Lat Pulldowns: 4 x 12, 10, 8, 6
T-Bar Rows: 3 x 10, 8, 8
Seated Cable Rows: 4 x 12, 10, 8, 6

Biceps: Post already, heres a refresher:

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

Light Cardio 25 min
----------------

Wednesday: Rest

------

Thursday: Legs: Squat: 4 x 10, 8, 8, 8
Deadlifts (sometimes I alternate between back and legs day) 3 x failure
Calf Raises 4 x Failure

SHOULDERS: Dumbbell Presses 4 x 12, 10, 8, 6
Bar Presses 4 x 12, 10, 8, 6
Lateral Raises 3 x 10, 8, 8

Cardio 20-25 min
-------------------

Friday: I repeat one routine... So every third week I will do one routine twice a week....

Cardio 20-25 Min
---------

Off sat and sun- maybe some light cardio on one day... Total of about 1 HR-1: 20 HR of lighter cardio a week... IE- Keeping Heart rate at around the 130's....

Diet, eat every 2-3 hours, getting in about 200-250 grams of Protein a day
--------------

Some History: Was 155 lbs when I started working out. Got my way up to about 210 lbs-215 lbs, at my peak, when I was taking some test. Have recently gotten off of it, because my estro went up and I was looking like a chipmunk with my fat face.

I want to keep it clean for a couple years, before I try another cycle...



Again, cant tell you how much I appreciate your insight bro's...

I think that's too many exercises for arms...

I would do triceps

Warm-up
Weighted Dips 4x8-6 max weight all sets
Seated french press with a dumbell both arms same time 4x8 max weight all sets.

Then Biceps

Weighted CLose Reverse grip chin-ups 4x8-6 max weight all sets
Dumbell inclined curl 4x8 max weight

This way you will be working the arms at the shoulder insertion point and also at the elbow insertion point and you arms will grow in size and strength.

 

[drsketch]

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

I do to, I am only 5'10.5" but have monkey arms, mine still aren't as big as I want them to be but they coming along.

 

[drsketch]

I'm 5'9 with a little more than 6'5 wig span. It's hard for us to be good at upper body presses (longer range of motion) and even with a nice arm measures a guy with the shorts arms and even less thickness looks better... That sucks.

I would never trade my arms in for short little stubby arms, f that. Long arms are a gift

 

[SaiBoT]

I would never trade my arms in for short little stubby arms, f that. Long arms are a gift

Me neither. They truly are a gift. When i was skinny they looked like a couple of Harry Potter's broomsticks and I took a lot of time to make them look decent. Now I am thankful.

 

[captainahole]

there are deadlifts in there brother lol...

Fuck sorry. Anyway
I do very little arms. I find that doing pully rows and pull downs totally exhaust my bi's then I do 4 sets of curls that's it for bi's
Tri's I found that using a medium grip on barbell and heavy dumbells pre exhaust tri's do I only do 4 sets of tri's and I have 19" arms.
maybe your just overtraining them. just a thought