Over working the muscles?

G

Goldy

0
biceps 3 sets of 7 with 35 pound dumbells. Then wrist curls 2 sets of 15 or more with 30 pound dumbells. Tricep pushdowns with the (v bar) I start with 80pounds do 3 sets then drop too 70 do 10 reps then keep dropping until im at 10 pounds. Do shoulders and back with dumbells 3 sets of 10 of them. Flat bench 3 sets of 8. Abs 3 sets of 20. Legs 3 sets of 10. Then ran HITT.

Im wondering if my tricep excericse is bad? and for chest aswell should I stick with the 3 sets of 8? I wanna get my chest bigger. Im gonna add in decline and incline I already do flat and I also do pec dec with 3 sets of 10.

Please comment on this thank you.
I did this monday, wednesday, friday Same thing all the time
 
I don't think you are overtraining your muscles...quite the opposite. I don't think you are doing enough exercises/sets to get real growth out of them. You are only doing 3 sets of 1 exercise per muscle group. You need more to start breaking down the muscle and to build more.
 
Im thinking of starting this

Monday-Biceps,Triceps,HITT

Wednesday-Chest,Legs,HITT

Friday-Shoulders,back,Abs,HITT

Is this a way better approach because my other routine full body workout 3 times a week im getting more cut then I am getting bulky so I think its time too switch.

Can someone give me good excercises for each group?
 
I'd say the triceps are fine. Just try doing different exercises. Maybe for triceps, reach behind the head with a dumbell and raise it up, I'm sure you know what I'm talking about. Work with weights that you can confidently do 10 reps per set and the bump up. If you're looking to bulk, shoot for fewer, tone- more. For biceps maybe do a combination of curls and pullups also. Getting some compound lifts in there. You also never explained what you do on the flat bench. If you don't have it already, add bench press and shoulder press to your routine. I'm not sure about your height and weight but 20 crunches probably isn't enough. I do 50 per set with a 40# dumbell on my chest. Or 100 per set and 5 sets without weight. The 3 set rule mostly applies to each individual exercise, not the muscle group you're working. Instead of splitting things up I just do all of my upper body 3 days a week. So I spend about 90 minutes in the gym when I go. I like that better because that way I'm burning all of my muscle groups rather than one, and then letting it rest for a week.
 
I think an entire day to arms is a waste of time that could be spent on compound movements. A few sets of higher reps on the biceps and triceps a couple days a week is sufficient.

I'm a huge fan of Defranco's Westside for Skinny Bastards program. Google it.
 
evolution said:
I think an entire day to arms is a waste of time that could be spent on compound movements. A few sets of higher reps on the biceps and triceps a couple days a week is sufficient.
Click to expand...

Man I almost typed the exact same thing word for word.
 
I don't agree with that. For some reason, I just don't feel the burn when I do that. At all. And I only feel it the very next day on my routine anyway. I figure if I can feel that burn in all of my muscle groups, 3 times a week, then I'm probably benefitting more from that. I don't know if my body is just different than other people's or what. I just do what feels like a good workout for my body, and that's usually at least 90 minutes, 3 times a week for upper body. I know the muscles don't grow when you're working out, but when you're resting. But they definitely won't grow if you're at home not working out at all.
 
Just because you feel it doesn't mean it's working. You'd feel 20 lbs dropped on your head but htat doesn't mean it's benefiting you. The burn is just the muscles sensitivity to lactate accumulation and really nothing more.

There's nothing wrong with working the chest three times a week as long as you're evening out your workouts with equal amounts to back, legs, etc. But there's no reason to dedicate an entire day to arms. However, it seems you're set on what you want to do.
 
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