some question about working with barbell bicep curls ....

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How-To-Do-EZ-Bar-Curls.png


i have been working out my biceps with barbell curls for a month now ...

as i am new to gym i have been learning a lot of things too from other people in the gym and by reading internet articles ...

anyway i have been doing that with 5 kilograms weight attached to both sides ...

so raising 10 kilograms ...

today i added 2.5 kilograms on each side ... so suddenly i been practicing with 15 kilograms ...

and my arms today felt a bit too stressed out after doing 3 sets of 20 20 20 reps with the 15 kilogram barbell ...

so should i rest tomorrow , and continue the same workouts after a full days rest ....

or can i continue the workouts as usual ...

i usually go to the gym 5 days a week ...

Thanks
 

snake

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How often are you hitting bis?
 
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How often are you hitting bis?

i have been doing that whenever i go to the gym ...

sometimes 4 days , sometimes 5 days ....

i decided to add more weight today because the old 10 kilogram weight on the barbell was not feeling much ...

to be honest doing this with the extra 5 kilograms felt great , the problem is my arms felt a little bit more pain and stress after the 3 set , 20 20 20 reps ...
 

snake

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i have been doing that whenever i go to the gym ...

sometimes 4 days , sometimes 5 days ....
Too much brother, you're headed toward an injury. If I were you, I'd cut it back to twice a week. Don't forget, you're bis get hit while doing rowing motions too so over training them can happen; I think that's where you're at now.
 
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so that you can have bigger biceps?


what does your full routine look like? be specific. sets, reps, movements, weights each of the 5 days

i start with the warmup ...

then i do pushups ...

rich-franklin-push-up.jpg


30 30 30 , so total 90 pushups ...

30 30 30 crunches , so total 90 crunches ...

image.jpg


after that i start doing exercises with dumbbells ...

dumbbell-shoulder-workout-at-home-scaled.png


i do that with 7.5 kilograms ... 20 20 20 reps

then i do this ...

shoulder-raise.png


i do this 5 kilogram dumbbell ... 30 30 30 reps ...

then do this ...

Standing-Dumbbell-Curl-ke-fayde-karne-ka-sahi-tarika-prakar-galtiyan-aur-sujhav.jpg


with 7.5 kilogram dumbbell ... 30 30 30 reps ...

image2.jpg


that with 7.5 kilograms ... 30 30 30 reps ...

then this ...

EZ-bar-biceps-curl-arms-muscle.jpg


last day i did 7.5 kilograms attached to both sides ... total 15 kilograms ... 20 20 20 reps ...


two days i do for legs ...


image3.jpg


image4.jpg


That is how it is normally ....

and when i get enough time .. i do 20 minutes of cardio too ...
 
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Too much brother, you're headed toward an injury. If I were you, I'd cut it back to twice a week. Don't forget, you're bis get hit while doing rowing motions too so over training them can happen; I think that's where you're at now.

thanks for your advice ...

maybe i should rest more ...
 
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What are your GOALS?

Right now you are basically doing cardio with weights, which could be fine, but without knowing your goals it's impossible to say.

i want to get more fit .. and add more strength ....
 
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