I've been going to the gym for almost 8 months now and have put on a lot of muscle and strengthened considerably, but I seem to have reached a plateau with my bicep growth. I often do concentration curls and whilst I'm now curling 20kg on each arm for 3 sets of 6, which is more than I could do say a month ago, I'm just not convinced my arms are growing as much as they should.
Obviously I don't neglect my triceps either and I feel I am making progress with them. But the lack of growth in general for my arms is either down to my impatience, or due to overtraining which is a possibility. My bicep workout is incorporated with back day and consists of:
3 sets of 6 concentration
3 sets of lat pull downs (not sure if this counts...)
3 sets of barbell curls
3 sets of hammer curls
and that's about it. I often feel a real pump in my biceps whilst I'm doing it which lasts for about half an hour afterwards, but my biceps never ache the day after in the same way, say, my back, triceps or chest do after a workout. Does it seem as if I'm overtraining, or what could be the other reason for a seemingly absent growth spurt?
Also, I might add, that I use my biceps consistently the day after my workouts at work. It's not the most strenuous of jobs but it does require reasonably heavy lifting regularly and may be reducing recovery time and thus growth.
How to avoid overtraining biceps
posted on 19/8/12
He definately mentioned setting something up like that before on here so hopefully we see it soon.
I was thinking about doing an accountability thread so people could come on, talk about their current status and their targets which I could edit in to the OP.
We could then come back and update our progress. I think if taken seriously could provide a bit of extra motivation.
posted on 19/8/12
That's a very good idea actually. It would be great to see the different goals and targets people set/achieve. It's just about getting people to take it seriously and of course, you have the job of maintaining the page!
posted on 19/8/12
Im on here all the time, especially in the mornings when its quiet.
I will do it when I get on my PC later.
posted on 19/8/12
Glad to see this article has been bumped.
I have made some subtle changes to my routine, although I missed a session on results day which I feel bad for. When I do biceps now I'm trying to stray away from concentration curls and instead doing incline dumbbell curls. I use less weight but the burn is a lot more intense and rewarding.
I'm also starting to do chin ups. I'm chuffed that I can do 3 sets of 8 and it's not at the start of my workout, either. I haven't been as obsessed with my diet (bar getting the right amount of protein and minimal far) in terms of calories but my weight still refuses to go up. I think I've actually lost some since the article was first written. Nothing a massive mixed grill with the family can't sort out tonight.
posted on 19/8/12
LRF
I think that is a very reasonable explanation. I've read about it and bodybuilders or gym-goers often refer to "newbie gains" and that's probably why I've become frustrated as those gains have slowed.
posted on 27/10/12
No Replies.
Hows everyone getting on?
posted on 27/10/12
Been ill for the past 9 days, chest cold. So not done any cardio or weights.
You?
posted on 27/10/12
Chest cold for 9 days?
Rough.
posted on 27/10/12
Unlucky there Admin1...
Hodgey, Well my work has something to do with muscular injuries and muscular damage so do have some knowledge on this. However, I must warn you that I am not a Physio but I do get people coming to me regularly with muscle pains or sometimes even serious muscle injuries so I either send them off to see a Physio or I deal with them myself. I usually deal with minor muscle injuries at the best of times.
posted on 27/10/12
Oh no addy its that time of the year i guess!
I had the flu about 2 weeks back, strangely it started the day before i went back to work safe to say they didn't believe me when i phoned in sick.