Muscle shrinking??????

Question

How come after a workout just focused on Bicpes 15-20 reps 3 sets, when i flex my biceps seem smaller?

The exercises i do are:

Biceps Curls 20 reps 3 sets

Concentration curls 20 reps 4 sets

Hammer curls 15 reps 3 sets

After i do the workout and flex my biceps seem smaller o.o

Answer 1

Just working out doesn't guarantee you bigger muscles, each routine has a different purpose.

For muscle size, you're supposed to work it 2-3 evenly spaced times per week. You should feel muscle exhaustion (can't do another one) at around 8 reps using 70% 1-rep-max weight. Do 4 sets and rest 2 minutes between sets (most work a different muscle group so your body doesn't cool down).

Furthermore, every 2 weeks, change it up. Change the exercise routine, increase the weight or duration. This will prevent you muscles from getting used to a routine.

Finally, working a muscle everyday can make it decrease in size.

Answer 2

They aren't possibly smaller.  When you work a muscle it pumps blood into it causing it to be even bigger for a short period of time.  I suggest you take a measurement before the workout and a measurement after the workout.  Remember to drink plenty of fluids during your workout.  I would also lower the reps.  20 is way too high, its more endurance focused.  I never found very much progress with concentration curls.  If you choose to do them i suggest putting them after the hammer curls.

This would make more sense to me:

Barbell or Dumbbell curls 4 sets of 8

Hammer curls 3 sets of 10

Concentration curls(dumbbell or barbell) 3 sets of 12-15

As far as resting goes, it really depends on the person.  Id give them atleast 4 days off after there workout.  I usually give them a full week.  Try it a few different ways and see how you recover.

Answer 3

im not positive but i think it would be because they're just worn down from the workout. i only let my biceps rest for one day, but im not sure if thats ideal.

Answer 4

My boyfriend has been working out for 15 plus years. He is 5'10", weighs 200 pounds (seems high but that is because of how much muscle he has) and is at 7% body fat and  cut to ribbons. He only works on a body part one time a week. He does his workouts in combinations, like chest and bicep one day, triceps and back the next and so on. He also has a day for abs and one for just cardio (running) He does his work-outs w/out rest in between reps/sets so he is getting a cardio workout every day. He hits the weights so hard that it takes a week for the muscles to rest, even after all this time.



I follow the same regimine and it works for me as well. I do weights 3 times a week w/out rest in between reps/sets, abs 1 day a week and cardio the other 3.

As for why your arms seem smaller, I don't know. I know that when you work out, your muscles get pumped up and you look bigger. They have guys that will do a quick set before a photo shoot to make there muscles appear larger for the shoot. You might want to take a measuring tape and measure yourself before you workout and after your cool down and see if it is just an assumption. Sometimes we perceive things differently than what they actually are. This way you will know for sure and can put your mind at ease...

Answer 5

They are probably worn out...