EdensDemise Posted January 13, 2014 Share Posted January 13, 2014 Every month i add 5 kg more to my weightlifting schedule, and the first week of changing is always harder for me and most of the time i am not able to finish the reps especially when is about barbell curls.generally i make 4x10, but this week i was only able to lift 1x10, 1x8 and 1x6 (i am actually lifting 40kg after 5 months of training), does this kind of workout still count and is it effective? or was just useless? should i lift even when my arms are tired and try to finish those reps? Link to comment Share on other sites More sharing options...
papaholmz Posted January 13, 2014 Share Posted January 13, 2014 should i lift even when my arms are tired and try to finish those reps? That's the difference between being successful and failing. When you're tired, that's when it can be the most important to finish those reps. And with barbell curls, if 5kg isn't working, trying 2.5kg at a time. The bicep is a fairly small muscle to be progressively loading with 5kg at a time. Link to comment Share on other sites More sharing options...
EdensDemise Posted January 13, 2014 Author Share Posted January 13, 2014 nice thank you!!!do you think i should try even different kind of reps? instead of 4x10 maybe 5x8? Link to comment Share on other sites More sharing options...
papaholmz Posted January 13, 2014 Share Posted January 13, 2014 I would say that all depends on your goals. Typically 8-10 rep sets are when you're trying to gain mass or "get a pump." If you're goal is to gain strength stay with sets of 5. I would also start learning about the difference between progressive linear loading (adding a fixed amount of weight every fixed interval) and non-linear programming (cycling your workouts to fatigue for a period followed by a period of recovery where you realize gains). You can only progressively load in a linear fashion for so long before you are fatiguing yourself beyond the point where your body can fully recover and at that point you can no longer make gains by linear loading. Personally, I don't directly train the biceps. I still consider myself a beginner at lifting and right now I'm focused on big compound lifts and training my CNS (central nervous system) or "muscle memory." So I'm not sure at what point it would be beneficial to start non-linear programming for the biceps. Hope that helps. Link to comment Share on other sites More sharing options...
EdensDemise Posted January 13, 2014 Author Share Posted January 13, 2014 my goal at this moment is to build mass and get bigger, not really interested in definition or having the typical athletic body.about cycling my workout, i actually make an ABA BAB training with biceps on A days.thank you so much for your advice Link to comment Share on other sites More sharing options...
papaholmz Posted January 13, 2014 Share Posted January 13, 2014 Sounds like a plan. Good luck! Link to comment Share on other sites More sharing options...
mrbear666 Posted January 13, 2014 Share Posted January 13, 2014 i have often had the best growth in my arms from not even training them but working really hard on pull ups or under hand grip pull downs and bench press or dips. Link to comment Share on other sites More sharing options...
EdensDemise Posted January 16, 2014 Author Share Posted January 16, 2014 today i stil feel pain on my muscles. especialy arms and legs. and i trained 3 days ago. is it possible that i need so much to recover? Link to comment Share on other sites More sharing options...
HIT Rob Posted January 16, 2014 Share Posted January 16, 2014 That'd be micro trauma caused by friction.... Remember that recovery (compensation) happens before growth (over compensation), and not just localized recovery, but full systemic recovery.Full systemic recovery can take up to several days or longer (and there's sufficient evidence of this). Keep in mind, every training day is a kidney day, every training day is a myocardium day, every training day is a nervous system day. Link to comment Share on other sites More sharing options...
EdensDemise Posted January 16, 2014 Author Share Posted January 16, 2014 thanks man i guess i caused that muscular friction with over stressing arms especially with barbell curls and barbell rowand because i kept lifting even when i was tired and felt weak. i hope it will pass soon. do you know some food or supplements that could help? i am taking reatine and eating more with the idea that food can help to recover faster Link to comment Share on other sites More sharing options...
papaholmz Posted January 16, 2014 Share Posted January 16, 2014 Just out of curiosity, how many days a week do you work out? Does ABA BAB mean you work out 6 days a week? Or is that 3 days a week for a cycle of 2 weeks? Also, how often do you work out your legs? And what does your leg workout look like? Link to comment Share on other sites More sharing options...
EdensDemise Posted January 16, 2014 Author Share Posted January 16, 2014 i mean that in 1 month i make aba bab aba bab. i train 3 times per weekfor example:a dayssquat 4x6leg press 3x10barbell bench press 4x6dumbell flat bench flies 3x10barbell row 4x6pulley 3x10barbel curls 4x10crunches with weights and other abs exercises B daysDeadlift 4x6leg curls 3x10lateral raise 3x10incline bench press 4x6lat machine 4x6french press 4x10calf raise 3x15abs.... Link to comment Share on other sites More sharing options...
HIT Rob Posted January 16, 2014 Share Posted January 16, 2014 thanks man i guess i caused that muscular friction with over stressing arms especially with barbell curls and barbell rowand because i kept lifting even when i was tired and felt weak. i hope it will pass soon. do you know some food or supplements that could help? i am taking reatine and eating more with the idea that food can help to recover faster As long as your making the effort to consume a varied well balanced diet, then there's really no need for any additional supplements. However, looking at your routine set-up, you could reduce the volume of your workouts, there's also quite a bit of over lapping going on, OR you could reduce the frequency of your training to just two workouts per week. This will have a positive effect on your recovery. Link to comment Share on other sites More sharing options...
EdensDemise Posted January 17, 2014 Author Share Posted January 17, 2014 with reducing the volume of workouts you mean reps? Link to comment Share on other sites More sharing options...
HIT Rob Posted January 17, 2014 Share Posted January 17, 2014 The quantity of work Eden. To reduce overlapping for example, in your workout A, i would drop the squat and one of the rowing movements out of that workout (and possibly the flyes). I'd also recommend performing one or two warm-up sets per movement, followed by just one all out set to failure.For long term progress, you must manage the training stress by properly regulating the volume and frequency of your workouts. As you grow stronger, so too do the stresses on our limited recovery abilities. When you properly regulate the volume and frequency of your training Eden, you will grow stronger in leaps and bounds every workout. Link to comment Share on other sites More sharing options...
BeansNBroccoli Posted January 27, 2014 Share Posted January 27, 2014 Late to the game, but a quick thought re: whether you should keep lifting with heavier weights - If you look to popular programs such as stronglifts, it's usually recommended that you try to accomplish your intended sets with your chosen weight about three times before you drop it, and then drop it down ~10% if you still can't make your reps. For example, when you're trying to lift 50 kg, if for three sessions you can't hit your intended reps, drop it to 45 kg. When you're trying for 50 kg, though, don't drop to 45 within your sets. Push out as many as you can with 50 kg.In general, though, I agree with the earlier sentiments about probably only bumping up 2.5 kg rather than 5.0 kg with accessory moves like bicep curls. Adding 5 kg to a squat isn't going to feel like nearly as much of a jump as adding 5 kg to a bicep curl. If you've got the option and feel like you've plateaued (and assuming you're curling a barbell and not dumbbells), baby plating is always a good idea. Link to comment Share on other sites More sharing options...
EdensDemise Posted February 3, 2014 Author Share Posted February 3, 2014 thank you BnByeah i guess i will try with adding only 2.5 per arm instead of 5, it would help me to execute reps better and without pain Link to comment Share on other sites More sharing options...
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