Bicep/soreness question [Forum Archive]

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Bicep/soreness question

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Posted by: eVoluti0n

Not everyone believes in the "no pain no gain" theory, but I must say it's hard for me not to. If I don't feel sore after a workout, I feel like I'm not growing and didn't do enough damage in the gym.

The reason I bring this up, is because for whatever reason there is, my arms refuse to get sore after an intense workout, no matter how heavy the weight is or what exercises I do. It seems to be my trouble area and the hardest to grow out of all my muscle groups.

Is there anything as to why this might be? I doubt it's genetics as I grow quite fine everywhere else, I must be doing something wrong somewhere.

Posted by: tomuchgear

what exercises are you doing for your arms?

Posted by: eVoluti0n

Quote:

Originally Posted by tomuchgear

what exercises are you doing for your arms?

hammer curls, standing/decline
straight bar curls
concentration curls

That's only for the current time being. If there's anything I should do to really build my biceps I sure would like to know lol. Thanks for any info.

Posted by: biggfly

I think you lose the concentration curls and replace them with something else. It is said they are a useless exercise to build as you cannot do enough weight to make them worthwhile. Bent over rows?

Posted by: Gazhole

Its not about damage per say, its about adaptation. If you lift and consistently make improvement in some area your body will adapt and make you bigger, or stronger, or more resilient.

If you want to be sore, do pullups for 3 straight hours. You'll do more harm than good, but i promise youll be sore, probably get tendonitis, and wont be able to lift properly for about 3 months.

But its the soreness that counts, right?

Judge your progress by something tangible like actual increases in your numbers, how much volume you can handle, how intense your workouts are getting...etc etc.

Periodize, have a solid attainable goal for each program, and work towards an overall larger goal in small steps. You can record numbers exactly, how the fuck do you measure soreness over a 12 month period? Its arbitrary, and total hogwash.

Not only that, but most people over-estimate how big their arms "should" be. I expect your arms are probably a decent size in comparison to the rest of your body, and you are just imagining it.

Posted by: tomuchgear

ok next questions when do you train your arms? you can get a great bicep workout on your back day. so when and how often do you train your biceps. also as stated before by bigfly axe the concentration curls. before i get flamed here, compound movements i find are much better. to much isolation movements can be bad. i never go over three exercises for isolation on a arm exercise.

Posted by: biggfly

The 2 iso's I do are barbell curls, heavy, but not as to compromise form, and then supersets of the hammer strength preacher curls...one armed...starting with 4 10 lb weights on it...do 10 reps, remove 1 plate, do 10 reps, remove 1 plate, etc. Not stopping until the 40th rep (one 10 lb) plate remaining...switch arms. Just my own thing...but I agree compounds are what I prefer overall. Your pull days should give you a decent bi workout.

Posted by: biggfly

Even with that being said and done, at the time of the exercises my arms are extremely "pumped" and exhausted, but never are my bicep muscles sore the next day. My wrist joints are more sore than anything.

Posted by: Hoglander

tomuchbeer said, "ok next questions when do you train your arms? you can get a great bicep workout on your back day. so when and how often do you train your biceps. also as stated before by bigfly axe the concentration curls. before i get flamed here, compound movements i find are much better. to much isolation movements can be bad. i never go over three exercises for isolation on a arm exercise."

I'm past compounds, IMHO. I need isolation. Compounds first then isolation for arms. Sometimes pre-exhaustion before compounds for chest, shoulders and back. That would be like doing chest flies right before bench.

Concentration curls are good. Do them. I think you will find you are doing more than half the weight of your two arm barbell exercise, if you have good form and don't cheat on barbell curls. Do the math, they carry weight.

So always save arms for last as not to screw your compounds. For example.. don't do curls before rowing unless you are retarded enough to retard your back improvement.

IMHO

Posted by: tomuchgear

well one thing you could try is slowing down. work on your mind muscle connection. that may help a great deal. lower your weight focus on peak contractions on your movements.

Posted by: Irons77

Incline DB curl work great for me

Posted by: biggfly

I am trying to find on here where I read a list from a well known and respected lifter/trainer etc. in the U.S. ,that all on here have referred to, the biggest wasted exercises/lifts. They included concentrations, the hip abductors machines, knee extensions, ab crunch machines and others. He insisted concentrations were not worth the time. I will keep digging for the link...

Posted by: biggfly

But all in all...to each his own. We are all different and our bodies develop in our own ways.

Posted by: Hoglander

Quote:

Originally Posted by biggfly

I am trying to find on here where I read a list from a well known and respected lifter/trainer etc. in the U.S. ,that all on here have referred to, the biggest wasted exercises/lifts. They included concentrations, the hip abductors machines, knee extensions, ab crunch machines and others. He insisted concentrations were not worth the time. I will keep digging for the link...

Yes!! I must know his address!! I will thrust my massive biceps across his neck and choke him out.

Posted by: lucifuge

if ya wanna be sore, do negatives...
if you wanna grow, focus on compound exercises for your back. As is [I]pulling[I] motions, then throw in a couple biceps exercises after you've finished your back routine.

Posted by: biggfly

Quote:

Originally Posted by Hoglander

Yes!! I must know his address!! I will thrust my massive biceps across his neck and choke him out.

Posted by: vader

Quote:

Originally Posted by lucifuge

if ya wanna be sore, do negatives...
if you wanna grow, focus on compound exercises for your back. As is [I]pulling[I] motions, then throw in a couple biceps exercises after you've finished your back routine.

this is the answer.
My biceps a fairly decent for my size and i almost always do biceps after a back wrkout,rarely do I ever do more than two exercises for my biceps only.they get enough work from the back workout itself

Posted by: lnvanry

I did practically nothing but concentration type exercise and cable exercises for my bis and they grew faster and more consistently than anything else on my body. I never really focused on compounds to stimulate growth...only for strength (for maybe 4-8weeks out of the year).

The bottom line is, its your body...and its going to react different than everyone else. Just experiment with everything until something works...then stick with it until it gets stale.

listen to Gazhole.

Posted by: ffemt

Weight Training Exercises to Avoid if You Want to Build Muscle Fast

Written by: Jason_Ferruggia

When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. You build muscle fastest with compound weight training exercises. Any bodybuilding program that focuses on machines and isolation weight training exercises is a complete waste of time. Below are the worst weight training exercises on the planet and should be avoided at all costs if you want to build muscle fast.

Posted on Wednesday, April 02 @ 22:38:36 MDT (183 reads)
(Read More... | Score: 0)

Posted by: biggfly

Quote:

Originally Posted by ffemt

Weight Training Exercises to Avoid if You Want to Build Muscle Fast

Written by: Jason_Ferruggia

When it comes to constructing the ultimate weight training program to build muscle, exercise selection is a very important component. You build muscle fastest with compound weight training exercises. Any bodybuilding program that focuses on machines and isolation weight training exercises is a complete waste of time. Below are the worst weight training exercises on the planet and should be avoided at all costs if you want to build muscle fast.

Posted on Wednesday, April 02 @ 22:38:36 MDT (183 reads)
(Read More... | Score: 0)

YES...thats the link...although the link didn't post up...repost the link...Thanks bro for the backup!!

Posted by: biggfly

Weight Training Exercises to Avoid if You Want to Build Muscle Fast

Posted by: Hoglander

Abduction/ Adduction machines #3

I'm sure that these were instrumental in my recovery from lower back/hip problems. If I look like a girl pumping out the stack for 30 rep for warm ups sobeit. Come suck my tits big boy.

Posted by: biggfly

Quote:

Originally Posted by Hoglander

Abduction/ Adduction machines #3

I'm sure that these were instrumental in my recovery from lower back/hip problems. If I look like a girl pumping out the stack for 30 rep for warm ups sobeit. Come suck my tits big boy.

Posted by: biggfly

Quote:

Originally Posted by Hoglander

Did your Vajayjay hurt after pumping the stack for 30!!!!

Posted by: Hoglander

Notice I said suck my tit not dick. I knew he liked dick.

P.S. I love this place : )

Posted by: biggfly

Posted by: lnvanry

Quote:

Originally Posted by ffemt

While lifting for strength and power has its credit in increasing size, Jason Ferruggia loses credibility by completely dismissing programs that many pro's use.

The guy has tunnel vision

Posted by: eVoluti0n

Quote:

Originally Posted by biggfly

Weight Training Exercises to Avoid if You Want to Build Muscle Fast

This guy says to stay away from the "bench press to the nec" exercise. I've never done a standard flat bench exercise, and have many people tell me they've had their pecs torn while doing the above.

Is there any exercise that will help build a nice chest? I don't seem to get results all that much from doing the standard, incline/decline presses, flyes or cable crossovers.

Posted by: biggfly

There is no magic exercise...just compound lifts like regular flat bench, dumbell bench, incline(less than 45 degree incline) bench, decline bench, iso's like cable xovers. It just takes time. Mix it up through periodization, 2-3 weeks of one, switch to another. Variance in your sets x reps x weight. Time and patience and hard work.

Posted by: biggfly

Quote:

Originally Posted by lnvanry

While lifting for strength and power has its credit in increasing size, Jason Ferruggia loses credibility by completely dismissing programs that many pro's use.

The guy has tunnel vision

I will agree with this to some point for sure...he lists knee extensions as a waste and useless...ever heard of Tom Platz?? Former Pro BB...dubbed the King of Quads...prob best legs EVER in BB. He did mad knee extensions...and his legs were out of this f'ing world. Probably hasn't been a set of legs like his ever in the sport. So yes, some of this is total shit I agree!!

Posted by: danzik17

Quote:

Originally Posted by biggfly

That's Tom Platz. For the average lifter, leg extensions probably are a waste of time. Better to stick to squats and leg presses than to do isolation work.

Posted by: biggfly

I agree...I do very few iso's...knee extensions may build a little endurance for an average lifter, but size and strength, not too much. I just pointed out Platz because some will point out that BB's do some of the exercises, and to not tell someone to NOT do them at all costs. But compounds rule for us blue collar guys.

Posted by: Hoglander

Knee extensions.... they don't make the stack big enough. I could use one leg but it's a lot of stress on the knee and it's nice to use two legs so if a knee gives out your other leg can protect the impacted knee. I still use them moments after squats with two legs. I keep splitting pants though!! Relaxed fit pants are better but not good enough just like knee extensions. Bigger machine stacks and bigger pants are needed.

Posted by: biggfly

Fucker!!

Posted by: Hoglander

Quote:

Originally Posted by biggfly

Did your Vajayjay hurt after pumping the stack for 30!!!!

NO, first you need to see if anyone is looking and you then position the boys very high. You really need to drag them up with a good scoop of the hand under all your clothes. You need tight shorts to keep them there, BTW.

; )

Posted by: lnvanry

Quote:

Originally Posted by Hoglander

Knee extensions.... they don't make the stack big enough. I could use one leg but it's a lot of stress on the knee and it's nice to use two legs so if a knee gives out your other leg can protect the impacted knee. I still use them moments after squats with two legs. I keep splitting pants though!! Relaxed fit pants are better but not good enough just like knee extensions. Bigger machine stacks and bigger pants are needed.

try holding the your leg(s) in the flexed position for 3-5 seconds for each rep. Thats what I do, and leg extensions are prolly my second most effective lift for my legs.

Posted by: Redwolf

Just thought I would add my two cents.
I get DOMS the day after for every body part I train ... except biceps.
I have not had sore biceps for years, but they still continue to grow.
Just a genetic thing maybe.

Posted by: chris mason

Try this program I created a few years ago. It should add about .5" to your arms in 30 days even if you are an experienced trainer (no, NOT Ronnie Coleman

).

Here is a link to the article: Weight Training and Body Building - Add

Here is a recent PM conversation I had with someone about it:

Herandi
(future) Hulk

Join Date: Mar 2007
Location: SE England, UK
Posts: 230

Re: 1/2" arms
Quote:
Originally Posted by chris mason
Quote:
Originally Posted by Herandi
Quote:
Originally Posted by chris mason
Quote:
Originally Posted by Herandi
hi chris,

i was just going through some old posts and found some people talking about a routine you made claiming to add 1/2 inch to your arms, couldn't find the article wondering if you could post be a link if possible,

thanks,

Herandi

Here you go: http://www.wannabebig.com/article.php?articleid=66

The title got messed up somehow. I assume it was when we switched servers.

Let me know how it goes!

Chris

hi sorry to bother you again chris but just have a few questions about the routine. So you repeat the same routine (biceps, triceps, pullovers, squats, calf raises) every 4 days? and when you said "For those of you able to train every fourth day, you will have completed the routine within one calendar month" this confused me as i thought there wasn't a different routine every time you workout?

thanks

No, the same routine each time. What I was talking about is the fact that some people may need more than the 3 days of rest between workouts. If you can train every 4th day you will finish the routine in a month. If you have to wait longer between sessions to fully recover it will take you a bit longer. Does that make sense?

Chris

Hi chris just thought i'd say that the routine is definitely working! i've done 4 of the 8 workouts and my stubborn arms (only grew 1/2 inch in the 3 months between january and march) are definitely growing! they've grown about .35" each so far and i'm just overhalf way through. Couldn't believe I've found something that actually works for my arms! i'll let you know final results when the month is up.

Thanks,

Herandi
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Posted by: AIWASS

Quote:

Originally Posted by eVoluti0n

Not everyone believes in the "no pain no gain" theory, but I must say it's hard for me not to. If I don't feel sore after a workout, I feel like I'm not growing and didn't do enough damage in the gym.

The reason I bring this up, is because for whatever reason there is, my arms refuse to get sore after an intense workout, no matter how heavy the weight is or what exercises I do. It seems to be my trouble area and the hardest to grow out of all my muscle groups.

Is there anything as to why this might be? I doubt it's genetics as I grow quite fine everywhere else, I must be doing something wrong somewhere.

MAYBE YOU REST TOO MUCH BETWEEN EACH SET. OR MAYBE YOU DON'T GET SORE BECAUSE OF THE "JUICE" THAT YOUR PROBABLY ON

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Bicep/soreness question

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