CANT GET Biceps SORE
- 04-12-2009, 09:10 AM
CANT GET Biceps SORE
Hey guys,,, ive been working out for bout 3 years pretty dedicated i think ,,, i do all the form perfect or at least try with every exercise ;; ive noticed everything gets sore except my biceps and shoulders and shot are the smallest things on me ,,,, my triceps are huge and so is m chest and back ;;; ive changed my workout like 100 times and nothing is working ive even done negatives till faluire ,, so now im asking for your advice ,, thanks
- 04-12-2009, 09:52 AM
- 04-12-2009, 10:15 AM
04-12-2009, 10:22 AM
04-12-2009, 11:44 AM
Use different rep ranges. For instance, if you're doing barbell curls, load on the weight and shoot for 6 reps or so, to positive failure. I'm talking about 6 quality reps of the most weight you can use while keeping the best possible form. Start with the barbell (or curl bar) fully extended in front of you, then, in a wide arch, curl the weight up to shoulder level, but don't throw it back towards your shoulders to rest; instead, squeeze the biceps at the top for a second or so. This prevents the muscles from resting, which takes tension off the muscles, which is something you want to avoid when doing curls. Lower the weight back to the starting position through the same wide arch, slowly (2-3 seconds). Pick a weight where you can only do around 6 reps. Every one in a while I'll do a couple reps of cheat curls at the end of a set of heavy barbell curls; when I can't get any more strict reps, I'll use just enough momentum to curl the bar upwards, still contracting the biceps at the top, and still lowering the weight 2-3 seconds. Though your biceps won't be strong enough to curl the weight in a strict manor, you're still making them work as hard as possible. I don't do this every time though. Anymore I usually only do a couple sets of each type of biceps exercise.
Now pick another biceps exercise. I recommend choosing from the following: incline DB curls, cable curls, preacher curls, alternating DB curls, ect.. Do a couple sets of these, but do them in a higher rep range, such as 8-10. Still, focus on complete range of motion, squeezing the biceps at the top, and lowering slowly (2-3 seconds). I prefer incline DB curls, starting with the dumbbells hanging by my sides, palms facing each other, and supinating (turning the wrist to where the palms face up, as if you're holding out a cup of soup) the wrist as I curl the dumbbells upward. At the top of the movement, supinate your wrists so that you're trying to get your pinky fingers higher than your thumbs (you may not actually be able to get your pinky fingers higher than your thumbs, but the point is to supinate the wrist as much as possible; the function of the biceps are to curl the arm and to aid in supinating the wrists). A couple sets of this or another biceps exercise at 8-10, full, quality reps, should be sufficient.
If you want, finish with a set of chins with slow negatives. I usually just do one set of chins. Or you could even do chins right after the heavy barbell curls and finish with a set of your choice of biceps exercises. I don't recommend any more than 5-6 TOTAL sets for biceps. The biceps are a small muscle that get a lot of work when you're doing back movements, so they don't need a lot of specific work for overload. I do think some biceps specific work is necessary, but not a lot. Trail and error my friend and find your sweet spot, but trust me, too little is better than too much.
So the keys to biceps specific training are full range of motion, curling the weight through a wide arch, contracting the biceps at the top of the lift and lowering the weight slowly to the starting point. That pretty much holds true for any biceps exercise. Another tip: don't concentrate on how much weight your lifting; instead, focus on what the muscles are doing. The weights are a means to the end and your focus should be training the muscle, not just lifting the weight. A lot of people only focus on lifting the weight, period, no matter what the form and they're usually the same people with unimpressive physiques. If you're still not a little sore the next day, don't worry about it too much; soreness is not a good indicator of muscle overload just by itself. I guarantee if your diet is good and you're training methods are sound, you will see results, even if you're not super sore all the time.
Also, I like flexing the biceps right after a set. This pumps more blood into the muscle, which provides added benefits: prevents the muscles from losing the pump prematurely, therefore I can continue to escalate the intensity with each subsequent set. Also, after your completely done with your biceps specific work, stretch them out.
04-12-2009, 12:28 PM
Concentration curl negatives. Use both hands to lift a dumbbell about 10 to 15 pounds more than you normally lift, and use one arm to do the slow controlled negative.
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04-12-2009, 12:30 PM
shock them into growing.
giant set :
barbell curls or preachers
pinwheel curls (forearm/branch)
1 minute break, repeat set.
04-12-2009, 12:42 PM
04-12-2009, 12:54 PM
I used to think heavy weight would make my biceps grow but have realized perfect form with adequate weight (I never use more than 35llb dbs) has def. done the trick for me.
Also, if you are over training them they wont get sore. If you work them out alot give them a long break. then you will def. feel some soreness.
04-12-2009, 01:11 PM
i usualually start wit preachr then close grip preacher then hammers th iso curls then reverse curls
04-12-2009, 01:15 PM
04-12-2009, 01:28 PM
04-12-2009, 05:33 PM
Weights are the means to an end... Think of it in terms of training the muscles rather than lifting weights. Heavy weight leads to more overload but the movements have to be quality. During every exercise I'm always focusing on what my muscles are doing rather than the weight itself.
04-12-2009, 05:52 PM
Bro 21's with right weight will give you an all day pump and should shock your muscles if you've never done em.. has nothing to do with the weight your already pushing.. try em.. also try spider curls (put your chest on the "preacher" side of the preacher bench.. ie. opposite of preacher curls b/c your leaning off the vertical end.. super isolation- no allowance for cheating.
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04-12-2009, 05:52 PM
this works wonders
Start with DB curls 3 sets of 12
heavy str8 bar curls 3 sets of 12
cable curls ( from bottom)
drop sets ex.
100 lbs as many as you can do till failure
50 lb as many as you can do till failure
25 lbs as many as you can till failure
do no rest in between sets
take a serving of a NO supplement of choice 30 min prior to WO somthing like Axis Labs Smash fully loaded
I can tell you your arms will be sore
dont do no light a$$ $h!t either push your self
that is half of an arm workout that I have That works
04-12-2009, 07:25 PM
04-13-2009, 06:32 AM
Most people overtrain their arms. You do not need to do 30 different exersises and 20 diff sets. Like has been said quality, not quantity. If you are putting forth maximum effort on all other compound lifts, then you dont need as much on "arm day". Biceps are a small muscle and growth ids slower, over time. The best way for soreness i have read here so far is slow TUT barbell curls, and the giant set, tho i would only do that a couple of times. It is all about mind-muscle connection with bis imho.
04-13-2009, 07:17 AM
04-13-2009, 01:17 PM
04-14-2009, 12:47 AM
i like doing my 21's on the preacher bench using the cable and the straight lat bar that rotates. this way you get max resistance at the top and a killer burn. just did em this morning as a matter of fact.
04-14-2009, 03:42 AM
04-14-2009, 04:18 AM
I know everyone has their pet shock method: Mine is pretty simple.
I grab a single 20 lb DB. Do 10 hammer curls with one arm. Switch arms. Do 10. Rinse and Repeat. Stop when you can only do 5 in the set. Usually takes me ~ 15-20 sets per arm to get there. Its no rest so even the 20s burn you out pretty quickly. Sore and huge pump. Usually takes less than 10 min.
Just make sure you use strict form. Make the concentric and eccentric take at least 1.5 sec each. Aim for 2+ sec on each.
04-14-2009, 08:40 AM
04-14-2009, 08:44 AM
04-14-2009, 06:15 PM
underhand pullups until fail. Do a couple sets of those to finish a w/o and you'll be good and burned out. I can always tell when I had a good w/o cause I'll be showering and trying to wash my hair but I can't cause I keep getting painful cramps in my biceps. It's awesome
04-14-2009, 07:36 PM
I did some straight bar curls 3 sets of 10 then hit the Hammers like UGHQ said only I used 15's... I got to about 6 sets with each arm and I was out.... After my workout I checked my arms in the mirror, probably the best pump i've had in awhile. definitely a thumbs up!!!
04-14-2009, 07:38 PM
04-15-2009, 08:45 PM
04-15-2009, 09:34 PM
04-17-2009, 11:07 AM
04-17-2009, 01:06 PM
04-17-2009, 01:08 PM
I find it really difficult to get my biceps sore, but doing seated, incline dumbell curls, GVT style REALLY makes them sore the next day!
I think the key is mixing it up all the time, go heavy one day, light the next, supersets, drop sets, 21s, whatever it takes to build those cannons!
04-17-2009, 01:26 PM
I dont get sore anymore, but I am seeing growth. Then again I could give some of the credit to xtend for helping, but I had a nice lil tricep pump going yesterday....no soreness at all :\
04-17-2009, 01:32 PM
04-17-2009, 01:51 PM
Also Xtend comes with about 90 servings for a great price. I still have my tub from last year, I mainly only use on WO days, and then I dont even always use it.
04-17-2009, 01:59 PM
Peter La Fleur: [after Patches hits Justin in the face with a wrench] Yeah, uh, Patches... are you sure that this is completely necessary?
Patches O'Houlihan: Necessary? Is it necessary for me to drink my own urine?
Peter La Fleur: Probably not.
Patches O'Houlihan: No, but I do it anyway because it's sterile and I like the taste.
Peter La Fleur: ...Okay.
Ok...I'll buy some Xtend
04-17-2009, 02:01 PM
04-17-2009, 02:17 PM
04-19-2009, 12:11 PM
04-19-2009, 02:30 PM
Used to be bit like you, I couldn't seem to get my biceps as Sore as i used to...Now i do Standing Barbell curls...Lean up against the wall so you cant swing your back into it, helps keep good form, lower your weight slightly if you have to, who gives a toss if you have to lift slightly less but get proper growth?
2nd Exercise i do 3 sets of Seated concentration curls, and 3rd i finish off with 3 sets of preacher curls.
Always gets my biceps nice and sore not to mention im growing nicely from it. All the best buddy
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