Overworked Biceps

  • Posted by a hidden member.
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    Oct 30, 2014 1:23 PM GMT
    Second day back at the gym and I've thrown out my biceps. I've had this happen before where the soreness prevents me from being able to fully extend my arms. The difference this time is that in the past, I wouldn't feel it until two days after (which I'm guessing is because of DOMS). It's the morning after and it's already pretty bad.

    Any methods that can help alleviate the soreness? I've got some Micronized Glutamine. The portion I take is pretty small. How much can I take in a day and will it make a difference?

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    Oct 30, 2014 2:11 PM GMT
    Rest, and skipping activities in the gym which may require extension of your arms. That's how I ususally handle it, when I feel too much soreness in my arms.
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    Oct 30, 2014 3:48 PM GMT
    Some light foam rolling - it's like acupressure. Obviously arms aren't legs so go easy. In lieu of that perhaps you can recruit a volunteer for massage.
  • Destinharbor

    Posts: 4435

    Oct 30, 2014 4:03 PM GMT
    I'll volunteer! lol I don't think you can overdose on Glutamine so just triple up on it for a while. My primary doc years ago was also the head of medical for Nascar and a bodybuilder. When I started taking supplements, I asked him what he thought and he said not to worry, few do much. Except for Glutamine which he insisted I use. But Eager is right. Massage and rest and you can try icy/hot cream. Sometimes that help with the stiffness.
  • HndsmKansan

    Posts: 16311

    Oct 30, 2014 4:53 PM GMT
    My suggestion is that you also get some professional input as you move forward. That can be from either/or your doctor and a knowledgeable trainer who has a clue. You don't want to injure yourself long term and I say, be thorough and know your situation. Don't just guess.

    Good luck with it!
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    Oct 30, 2014 7:36 PM GMT
    ^Good suggestion. In this situation, I know exactly why it happened. I was struggling with my last set of Incline DB Curls and I forced myself to continue with a lighter weight. Told myself I could make it to 10 reps with about 4 already done. I got two more in and then stopped, then tried again and got one and a half. Couldn't get the dumbbells up more than half way up. I guess I let my ego get in the way.

    I should be fine. I'll just have to remember to stick to the basics.

  • MikemikeMike

    Posts: 6932

    Oct 30, 2014 7:39 PM GMT
    Calcium magnesium and malic acid! It will cut it down or rid you of it completely. Next time you do biceps stretch out first. Palms down wrists pointing in front of you fingers back toward your hips. Try to straighten your arms fully. Do this between sets as well.

    Hope this helps.

    Mike
  • Posted by a hidden member.
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    Nov 01, 2014 1:33 AM GMT
    your arms are such a small muscle group. you don't need too vigorously work them out for them to grow, they can easily be over trained. you just need good stimulation. or that's what Ive been told !
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    Nov 02, 2014 6:14 PM GMT
    Give adequate time for recovery & do light weights until symptoms are significantly better. I use topical anti-inflamatory creams, which seem to help.
  • Destinharbor

    Posts: 4435

    Nov 02, 2014 6:20 PM GMT
    go_dreaming said^Good suggestion. In this situation, I know exactly why it happened. I was struggling with my last set of Incline DB Curls and I forced myself to continue with a lighter weight. Told myself I could make it to 10 reps with about 4 already done. I got two more in and then stopped, then tried again and got one and a half. Couldn't get the dumbbells up more than half way up. I guess I let my ego get in the way.

    I should be fine. I'll just have to remember to stick to the basics.


    I don't see why you did as improper. An ego thing. Nearly all books recommend going an exercise to "failure." And especially which a drop-set routine.
  • muscleboundfe...

    Posts: 392

    Nov 02, 2014 6:25 PM GMT
    Destinharbor said
    go_dreaming said^Good suggestion. In this situation, I know exactly why it happened. I was struggling with my last set of Incline DB Curls and I forced myself to continue with a lighter weight. Told myself I could make it to 10 reps with about 4 already done. I got two more in and then stopped, then tried again and got one and a half. Couldn't get the dumbbells up more than half way up. I guess I let my ego get in the way.

    I should be fine. I'll just have to remember to stick to the basics.


    I don't see why you did as improper. An ego thing. Nearly all books recommend going an exercise to "failure." And especially which a drop-set routine.


    Everyone is different and he could be an exception. I do what he did half the time I work my biceps and have never felt pain in them. Then again for me to failure equals inability to maintain proper form not just inability to lift the weight.
  • BAHBAA

    Posts: 122

    Nov 04, 2014 2:53 AM GMT
    Overall I workout through being sore and can honestly say that overtime I am sore much less. But to answer your question I also take 2000mgs of glutamine before the gym and BCAAs and a protein shake after. I can feel a difference if I don't.

    http://www.bodybuilding.com/fun/topicoftheweek158.htm

    Training Through Soreness:

    Soreness will dissipate rather quickly once the body adapts. Of course, to be smart about it, one would have to lower either training load or volume to compensate for the increased frequency, but the premise is to continue to train and to do so relatively frequently against a backdrop of soreness. In addition, training frequency is negatively correlated with soreness.

    "Waiting before soreness subsides before doing the next workout is a good way to guarantee that soreness will be produced every time, since the athlete never gets adapted to sufficient workload frequency to stop getting sore"