Increase Weight

rocky_s · Post by **rocky_s** » Thu May 14, 2009 5:21 am

recently I've increased weight for biceps workout...but I'm having problem with doing the same number of sets which I've been doing previously...
previously
concentrated curls 15x10
Hammer curls 10x10

now
concentrated curls 10x10
Hammer curls 8x10

swanso5 · Post by **swanso5** » Thu May 14, 2009 5:49 am

why 20 sets for biceps?

www.uponlinetraining.com

Kevsworld · Post by **Kevsworld** » Thu May 14, 2009 10:13 am

Looks like you are doing way too much volume for biceps. 40-60 reps per body part is usually enough.

Kevin
http://StrongandFit.net

RK19 · Post by **RK19** » Thu May 14, 2009 1:21 pm

^^^and thats at the higher end of the scale.

rocky_s · Post by **rocky_s** » Fri May 15, 2009 3:35 am

Here I wanna add that i do the curls with only 20lbs...

am i over training biceps...I think 20lb isn't too heavy

plz tell me what should be programs for biceps....

swanso5 · Post by **swanso5** » Fri May 15, 2009 4:35 am

it's not the wt, it's the volume (sets and reps)

yes your overtraining your biceps and undertraining everything else

www.uponlinetraining.com

rocky_s · Post by **rocky_s** » Fri May 15, 2009 6:13 am

plz suggest me a proper biceps work out with dumbbell...

RK19 · Post by **RK19** » Fri May 15, 2009 2:28 pm

hammer curls are better.

id invest in a chinup bar though and do them.

rocky_s · Post by **rocky_s** » Tue May 19, 2009 2:57 pm

I have reduced the number of sets of biceps training.. now I do total 8sets of 8 reps...and I found that biceps are more relaxed after work out than before...thanx for the suggestions...

I want a suggestion on increasing weight...if I increase weight then I can not perform the same number of sets as before increasing the weight...should I push self to the previous number of sets??

Packard · Post by **Packard** » Tue May 19, 2009 3:22 pm

You need to increase the poundage to the point where you are able to do 3 to 6 sets of 6 to 10 reps.

This is too many sets and too many reps for much good. You can build size doing this sort of workout but the size is not long lasting. If you lay off for just a few weeks the size and toughness will vanish. Magic.

On the other hand size you get from working hard with heavier weight will last a long time even if you need to take some time off.