Why aren't my biceps/lats sore the day after my workout?

MrBumboclart

New member
I work biceps and back on wednesday and they're never sore the next day, eventhough on every other workout (chest + shoulders, tris + legs) they throb the next day.

This is my routine. Short, yes I know:

10reps x 4sets - Bent Over Rows
60% (of max) x 3 sets - Chin Ups
10reps x 4sets - EZ Bar Curls
12reps x 3sets - Dead Lift

I guess maybe it's too short? I'm probably going to get slated for doing 12reps on deadlift but I read higher rep range (if you're interested in building muscle not strength) is great for full-body gains.

So why am I not sore the next day and what can I do to chance it?
 
They don't necessarily need to be sore buddy... if u see em progressing and they are not sore, u shouldn't bother... and if u still want em to be sore do some super sets with alot of reps. and one more thing. Do u properly squeeze and strech em or not?
 
I dont see a problem with 12 reps on deadlift. What i do notice though is that you have 10 total sets for back.

When im in my deload weeks i have 9-11 sets. Id venture to say you should add more volume to both your back and bicep routine.
 
Doms (delayed onset muscle soreness) is not an indicator of an effective workout. Don't rely on being sore as a good workout or not being sore as a poor workout.

Edit: if being sore is your goal, heavy or high speed negatives will do it rather quickly
 
Haha not really man. I put some BS stats in to quickly set up an account.
I'm 6'2" and about 190lb, just starting out tho
 
Heavy (as in long) eccentrics will make you sore.
 
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