How can I tell if Im over-training?

[Bassist-Dude]

Just like the title says how can I tell if im over training my biceps?

This is my bicep workout that I do once a week and it is all done with 10lb DBs:

Biceps
(and Forearms): Curls 3-10
Concentration Curls 3-10
Hammer Curls 3-10
Wrist Curls 3-10
Reverse Wrist Curls 3-10

I also do my Back along with my Biceps and all I can do for my back at the moment is Bent Over Rows and Shrugs.

I'm worried about over traning because I read that your bis wont grow if you over-train them.

Please help cuz I really need to workout today. Thanks!

[getfit]

is 10lbs the amount of weight you can curl with? or can you go higher in weight

[Bassist-Dude]

Kinda sad really, I have no way to get to a gym at the moment (cant drive because Im only 13) and all I have are two 5 pound dumbbells and two 10 pound dumbbells. I also have some sort of machine but the curl bar for some reason is a whole lot harder to do that just dumbbells of the same weight.

Long story short 10lbs is the most I have acess to at the moment

Im almost completely sure I could curl more than 10lbs though.

[getfit]

what exactly do you do at home with what you have?

[Beast]

Not sure if you could ever overtrain your biceps with 10 pound weights. Not sure if you could ever see any results with those 10 pound weights, either.

[Bassist-Dude]

For getfit: I started doing normal curls, concentration curls, wrist & reverse wrist curls all with 10lb dumbells and 3 sets of 10 reps

For beast: Ya, I wish I had the money to buy some nice 15 or 20 pounders but it's crazy expensive up here in Canada. Being broke is a pain...

[MixmasterNash]

No point to doing dozens of bicep curls.

Learn about strongman training: heavy and cheap!

Sandbags, rocks, tires, dragging heavy things, lifting logs, climb trees, jungle gyms, etc.

[getfit]

^ i'm with mix on this, i've just stated dragging and sandbags

[Bassist-Dude]

What should I drag? And how would dragging or lifting a sandbag help me get huge bis? Just wondering because dragging something dosen't sound like it will help my bis.

[getfit]

anything heavy

why do you only want huge bi's?

[JaCelica2k]

Just like the title says how can I tell if im over training my biceps?

This is my bicep workout that I do once a week and it is all done with 10lb DBs:

Biceps
(and Forearms): Curls 3-10
Concentration Curls 3-10
Hammer Curls 3-10
Wrist Curls 3-10
Reverse Wrist Curls 3-10

I also do my Back along with my Biceps and all I can do for my back at the moment is Bent Over Rows and Shrugs.

I'm worried about over traning because I read that your bis wont grow if you over-train them.

Please help cuz I really need to workout today. Thanks!

5 bicep exercises and 1 back exercise (shrugs are usually considered separately with traps).....IMHO it should be the other way around if you train Bi's at all individually. Find a doorframe and do some pullups/chinups...Find something heavy bend over and pull it into your abdomen (bent over rows),etc...

[nhlfan]

buy a bar, and put it up horizontally about 7 feet off the ground in your basement. do pullups and chinups. repeat every third day

[Bassist-Dude]

Yeah, I guess I better explain why my workout is like that...

I only have two (stupid 10lb) dumbells and can't do any back exercises with the equipment I have now. So when I was setting up my workout I figured that I could only do one back exercise (Which I just recently discovered that I cant do with the gear I have, grrrrrr) and I dont know to much about lifting so I got a lot of bicep exercises in there because I have the weakest forearms and bis you will ever see on a 13 year old.

I have now been shown the error of my ways by you people and will attemt to correct them.

Basically what I need to do is buy/make a chin up bar and get a bench and a heck of a lot more weights so I can do back exercises, right?
Please correct me if I'm wrong because as you can tell Im really new to this.

[JaCelica2k]

Yeah, I guess I better explain why my workout is like that...

I only have two (stupid 10lb) dumbells and can't do any back exercises with the equipment I have now. So when I was setting up my workout I figured that I could only do one back exercise (Which I just recently discovered that I cant do with the gear I have, grrrrrr) and I dont know to much about lifting so I got a lot of bicep exercises in there because I have the weakest forearms and bis you will ever see on a 13 year old.

I have now been shown the error of my ways by you people and will attemt to correct them.

Basically what I need to do is buy/make a chin up bar and get a bench and a heck of a lot more weights so I can do back exercises, right?
Please correct me if I'm wrong because as you can tell Im really new to this.

Until you can afford to buy more weight just do what we suggested......find a bar and do chinups and pullups. No need to work biceps directly. Chinups will hit the biceps plenty.

[Songsangnim]

You don't need weight to build muscle though.

A few good exercises are: chinups/pullups, pushups (with your feet elevated higher than your head), dips, wall squats, sissy squats, crunches and hanging leg raises.

Although nothing beats a good gym (in my opinion) these should put some muscle on you (including your arms). Especially since you are a beginner.

Split your workouts (for time and energy's sakes) and do 3 or 4 exercises on one day and the rest on the next. Train each exercise about twice a week. Do about 3/4 sets per exercise. So that would entail training on say Monday and Tuesday, rest on Wednesday, training on Thursday and Friday, and resting on Saturday and Sunday.

Be aware though that without a proper diet and enough calories you will not see any results. You can NOT grow without enough food. And you will also seriously hinder any gains if you do not get enough rest. Same goes for taking your workouts seriously and never missing a day (except for injury/sickness/family obligations)

[Thunderstorm]

Anyone but me think this is a joke?

[getfit]

could be, he is 13, probably doesn't have a plan,or can't go to a gym and has only 10lbs db's

[MantiXX]

Problem also may be that his 'hormones' haven't kicked in yet, so his gains I would think would be minimal until the ole testosterone kicks in...

Also, if you want the big pipes, do what alot of the above posters said and DO CHINUPS at your local playground/park. There has GOT to be a playground near your house. Even a strong tree branch will work. Any 'tire' swings that you could climb? ANYTHING where you're doing a 'pull' type motion with your arms (will hit the bi's and back nicely)...

good luck.....

[Ron Burgundy]

Well id say do push-up and crunches, pulls ups and diamond push ups, but yea...

Sorry MantiXX didn't read your post, but I agree with you =).

[Thunderstorm]

could be, he is 13, probably doesn't have a plan,or can't go to a gym and has only 10lbs db's

Writes very well for a 13 year old.

[SkinnySadMan]

Might as well play around with bodyweight exercises until you get your equipment.

Want a little story about how weak my genes are ? My younger brother, at age 13 can't ****ing curl a 15 lbs. dumbell once, he can do one chin-up. He weights 80 lbs.

[Ron Burgundy]

Writes very well for a 13 year old.

Um... he didnt write anything spectacular lol, just tring to fit in by writing and using proper grammer.

[Bassist-Dude]

Sorry, I swear this isn't a joke. Im not really sure how to reply after being away from the computer for a while. I do only have two 10lb dumbells and a stupid machine which is only good for verticle chest pressing. I do have a some sort of a plan. And I have a mustache and sideburns down to my cheek bones (Very hair genes Dutch on moms side and Hungarian on dads side)

I really am serious about working out and will follow all of the advice you guys have given me. Thank you for all the help!