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Muscle Building Questions - Overtraining
Biceps & Triceps
Question:
My current routine has me doing arms 2-3 times a week. The usual
duration of my workout is 1 hr 15 mins to 1 hr 30 mins. My triceps are showing
good development, but my arm size is at 13.5 inches. I want to bulk up to around
14.5. Is this workout of mine good enough, am I doing too much or too little?
Should I focus on any particular exercise, particular no of reps, duration? If
you suggest modifying my routine, it would be nice if you could tell me which
exercise and no of reps.
My typical workout is as follows: BICEPS
4 sets of barbell curls (starting with 40lbs to 60lbs) - 7 to 10 reps 2 sets
of dumbbell curls (30lbs) - 10 reps TRICEPS
3 sets close grip
bench press (60lbs to 80lbs) - 10 reps to failure 3 sets french press/skull crushers
(40lbs - 50lbs) - 7 to 10 reps 3 sets kickbacks (15lbs dumbbell) - 10 reps 
Answer:
Cut back on your training time. You should never train over 45
minutes per session. Your testosterone levels decrease after this time and you
will be overtraining your muscles. Your main focus When training any muscle group
should be positive failure. Always have a spotter and blast every rep with intensity
where you can barely get the last rep up. You can also go past this and have your
spotter help you do extra reps. This intensity is what really adds muscle mass
to your physique.
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