after a hard workout of bi's with preacher curls.. 4 sets,, I find that I my curling weight dropps dramatically, and i cant hit the bi's that hard or heavy on barball curls etc, and seems like a waste of time doing them so light.. would it be allright to have 2 sessions of biceps training in the same day?
MESO-Rx
Anabolic Steroids
hitting biceps twice in a day
- Thread starter des022
- Start date
JOEFROMCHI
New Member
des022 said:
HMMMM.... OVERTRAINING?
Starkraven
New Member
no way twice a day WTF? hit em hard with straight barbell curls thats it, hard and heavy good form, 3 sets increase weight, if you want to switch that with incline dumbells curls, thats cool, but i know you are doing too much especially with having preacher curls in there and then twice a day on top of that? you'll never grow. you'll actually lose muscle that way. also, when you cant hit em hard anymore, you've trained them enough and dont need to go further. doing so will burn the muscle.
getswoll
New Member
des022 said:
Ok, the way I'm reading this you are saying that all you do is four sets and that is it? You are then fatigued to a point you can't do more?
If that is the case, I suggest you restructure your workout. I personally wouldn't start a biceps workout with preacher curls, nor have I ever written that in a persons program.
I could give you some more help, if you would post some detail on your training regimine. It might be as Starkraven said you are risking overtraining. If you are hitting back extremely hard, this could deffinately be the case.
Take care,
GS
what routine do you use for your bicep workout, getswoll? im 5'11, 185 about 11% bodyfat i worked out my bi's wens.. i decided i hate preacher curls so i tryed something different. i did concentration curls,, i think thats what they are, sit on bench with arm restin on inside thigh and curl the weight.. i used a 40 lb dumb bell.. once i cant curl it anymore ,, i use my other arm to help curl weight then slowly let it fall on its own resisting the whole way down for 2 more reps. sets went as follows 10, 8, 5, 4, 3.. then i did the 40 twice , went to a 35 2x, 30 2x , 25 2x and 4 more reps with help then i went and tryed to do some barbell curls ,, but could hardly do much weight
Well there you go. If you are intent on doing a bodybuilding workout and not one that will actually get you bigger and stronger over a long period of time 
then consider combining bis and back in the same day, or have at least 2 days rest in between the two. If you do bis and back in the same day, try doing a rowing movement (DB or BB), then pullups/pulldowns and alternate overhand/underhand grips between sets, i.e. set 1 overhand pulldowns set 2 underhand, etc., then do you biceps. I guarantee this will be better than devoting an entire day to such a small muscle group.
BTW, Overtraining is a very individual-specific phenomenon, and while it is hard to say for sure that you are ot'ing by doing bis after back, it is likely that doing this for an extended period of time could result in decreased performance as you have observed.
then consider combining bis and back in the same day, or have at least 2 days rest in between the two. If you do bis and back in the same day, try doing a rowing movement (DB or BB), then pullups/pulldowns and alternate overhand/underhand grips between sets, i.e. set 1 overhand pulldowns set 2 underhand, etc., then do you biceps. I guarantee this will be better than devoting an entire day to such a small muscle group. BTW, Overtraining is a very individual-specific phenomenon, and while it is hard to say for sure that you are ot'ing by doing bis after back, it is likely that doing this for an extended period of time could result in decreased performance as you have observed.
getswoll
New Member
des022 said:
Ok, you aren't doing any good structural exercises, which should be your priority, for you goals. If you choose to continue to do your bis on another day besides back, I suggest you separate the two days in your training week. I'm going to assume you are hoping to equalize hypertrophy and strenght gains in your routine? To do this, I suggest the following:
Standing straight bar curls:
4 x 8, 8, 6, 6
Standing alternating DB curls:
3 x 8
preacher DB hammer curls:
3 x 8-10
If you do this with the proper intinsity, 10 sets is more than enough for such a small muscle, especially if you are doing serious rows on your back day. Make sure you use strict form and don't cheat. Squeeze the weight at the top and keep it under control through the whole movement. Do not be prideful and throw alot of weight on there you may not be able to do properly, it will come later.
You asked what I do for bis, usually I hit them after I do back, and I only do about 6-8 sets. Now, my arms are only 19 inches, but I generally try to train for strength, so this might not be the route you choose:
wide grip straight bar curls:
3-4 x 6
Alternating DB curls:
3 x 4-6
DB hammer curls(I occasionally throw these in):
2 x -8
Now, granted, I do a brutal back workout first so I feel I get plenty out of it.
I hope this helps you out abit.
take care,
GS
Silverback
New Member
Training back and bis together is very hard for me-- My bis are pretty tired after back even with wrist straps-- Try my workout schedule
Mon-- Shoulder
Tue-- Bis/Tris
Wed-- Legs
Thur--off
Fri-- Chest
Sat--Back
Sun--Off
For bis I do something like this
3-4 sets of db curls or barbell curls
3 sets of hammer curls
2-3 sets of cable curls
That is plenty for my bis -- I know I have worked them when I can even wash my face after my workout--really thats just the blood but it feels good
Mon-- Shoulder
Tue-- Bis/Tris
Wed-- Legs
Thur--off
Fri-- Chest
Sat--Back
Sun--Off
For bis I do something like this
3-4 sets of db curls or barbell curls
3 sets of hammer curls
2-3 sets of cable curls
That is plenty for my bis -- I know I have worked them when I can even wash my face after my workout--really thats just the blood but it feels good
