Bicep workout?

Question

Here's my workout:
Monday --> 1 mile + Abs
Tuesday --> Tricpes/Pecks/Abs + 1 mile
Wednesday --> Biceps/Abs + 1 mile
Thursday --> 1 mile
Friday--> Triceps/Pecks/Abs + 1 mile
Saturday --> 1 mile
Sunday--> Biceps/Pecks/Abs + 1 mile

how's my workout? I'm mainly focusing on biceps/triceps workout

do you think working Abs everyday is OK? (i only do 200 situps per ab workout)
and do you think running a mile everyday will affect lifting weights?

I have big calves/thighs so I don't really need to stress on my lower body

Answer 1

You are doing too many ab workouts. You should also try to vary your exercises rather than just situps each time. By just doing situps you are working the same muscles and they will eventually not respond to that exercise. You need to incorporate your lower abs and obliques also.

I don't see anywhere that you work your back. Strengthen your back is very important - even if you can't see it in the mirror. You should add exercises to work your upper, mid and lower back. I also don't see shoulders on there - another important muscle group that should not be ignored.

I find it best to work opposing muscles on the same day. You also need to allow your body and muscle rest so that it repair. Also, instead of going for distance you might want to try for time - run/walk for 20 minutes rather than one mile. Here is a sample workout:

Monday - run + biceps / triceps / shoulders
Tuesday - run + chest / back / abs
Wednesday - run
Thursday - run + biceps / triceps / shoulders
Friday - run + chest / back / abs
Saturday - run
Sunday - rest

Answer 2

1

Answer 3

Well, for starters, any compound lifting you do with your pecs will work your triceps as well so, on your Saturday workout, you're really working Biceps/Pecs/Triceps and Abs. Hitting them more isn't gonna make them grow.

Your biceps and triceps are small muscle groups and you don't need to hit them that much. When you work out, anything pulling works your back and biceps and pushing works your pecs and triceps.

You don't need to do abs every day either. Like any other part on your body, muscles grow in RECOVERY, not while working. If you do too much work to one area, you'll actually end up limiting your growth because the muscle doesn't have enough time to heal.

As a general rule of thumb, you don't want to work the same muscle group for 24-48 hours. I'm gonna freely assume you want big arms but all of that work is gonna stunt their growth.

As for the running, you should be good if you run after your weight training. Do it before and you're gonna be get rid of a lot of energy that you could use for lifting and probably not lift to your potential.

Change it up and hit each group twice a week. If you're lifting heavy and working hard each session, you won't have to hit them as much as you are. Plus, if you're giving it 100%, you probably won't be ABLE to hit them that much anyway.

Good luck and happy lifting!

Answer 4

Your abs are worked to much and don't have time to repair. You need atleast 48 hour of rest on a muscle before you work it again. You probably want have any results from your abs because they have not time repair(get bigger).

Situps kind of suck.... You should do more then just one ab exercise.

Don't forget about your legs because working them will help other muscles like your biceps get bigger. This happens because the brain will relase more chemicals to help fuel/build your muscles...

Rule for reps/sets

More reps with lighter weights = Endurance/Toned 12-15 is common

More weight with less reps = More Strength/More Build 6-8 reps is common

Answer 5

If you are trying to bulk up your running might have to be trimmed down a bit. If you really want to run that much make sure you are getting enough calories, especially lean protein (i.e. cottage chese, chicken breast). I'd give the abs a break here and there. Maybe one or two days a week. Your workout is ok for the groups you are working, but remember you might become unbalanced in appearance. What about delts, back, etc?

Answer 6

I would add squats one day per week, and also back and shoulder work. If you do this workout for a long time, you might get disproprotional.

Answer 7

you may want to always attain failure on your very last rep. If this is getting too basic then strengthen the burden. 12 reps sounds about top. try kinds of executions to target an identical muscle tissues..preacher curls are sturdy, hammer curls etc

Answer 8

What kind of reps and weight are you doing?

Also why are you ignoring your legs? You must be under 20 And wanting that huge look.. with chicken legs....