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Need some advice about my biceps.

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    Need some advice about my biceps.

    When I train my biceps I usually always get a nice pump in the whole muscle. But for a couple hours after I'm done, I notice that the part of the bicep closest to my elbow is always hard as a rock and the further up I go toward my shoulder the softer the muscle is. So I'm wondering if that's normal or am I doing something wrong? Also I don't know if it makes a difference, but that's the only part of the muscle I ever get doms in.

    So is it possible to target more of the upper bicep closest to my shoulder?

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    What's your typical session like right now when you train biceps?

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    How long have you been training?

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    First of all everyone had this issue to a certain degree and it has absolutely nothing to do with your training.

    What your feeling closer to the elbow is tendon. Tendons are harder and more dense the closer to the bone and softer as you move toward the belly of the muscle. They have much less blood and fluid then muscle. Tendon fibers are very thick and that is why they are more prone to injury. Especially where it attached to the bone. Training will harden muscle but it will never be as hard as some huge tendons.

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    The "DOMS" you are experiencing is likely microdamage to the musculotendonous Junction. Be careful because this is often where biceps tear. Stop blasting your biceps with ridiculous amounts of volume and heavy weight . They will respond better to higher reps, lower volume but frequent training. Your biceps get worked either directly or indirectly every time you train .

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    I've been training right at a year now, So 'm still a beginner. That's why I thought I was doing something wrong. But as for my training. I do back and shoulders on monday and since my biceps are already pretty fatigued I only do 2-3 sets heavy as possible and keep reps 8-12. And Fridays are dedicated arm days with high volume 5-6 sets in 12-15 rep range.

    Thanks guys for the help!

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    Quote Originally Posted by dmike03 View Post
    I've been training right at a year now, So 'm still a beginner. That's why I thought I was doing something wrong. But as for my training. I do back and shoulders on monday and since my biceps are already pretty fatigued I only do 2-3 sets heavy as possible and keep reps 8-12. And Fridays are dedicated arm days with high volume 5-6 sets in 12-15 rep range.

    Thanks guys for the help!
    Priorities are backwards. You blast your arms so much it's negatively effecting your back and shoulders. Your back in particular should be far more important than your arms if you're looking to gain size, so you should have already adjusted your training? Since you're fairly new to training I would recommend you put isolations on hold and focus on compounds. 2-3 sets for back is not gonna get it done. I split my back exercises up throught the week. One day is rows and one day is pull ups and pull downs. Total sets range from 20-24 sets, depending on how I feel. I get that at this point in your training you can only do so much, but you'll have better gains everywhere by putting most if not all your focus on compounds.

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    When I say "heavy" I am referring to the intensity (percentage of 1rm) of the exercise not the effort. These terms are often confused by many people. If your using a weight that requires a lot of effort for 10 reps then you are generally working at about 70% intensity. Which I think is good for hypertrophy training. However biceps respond well to intensities as low as 55% but with 100% effort.
    Training to muscular failure is not necessary and can be damaging and slow gains when integrated too often.
    Do yourself a favor a leave a few in the tank for about 80% of your training. You will grow and reduce many types of injuries. Anyone can train hard but not many train smart imo.

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    @Bigjim5....Thanks for the advice! I will try what your saying and see how I respond. My biceps are lagging compared to my tri's so that's why I was hitting them as much as I could.

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    I do think biceps respond well to frequent training (3 x wk) but not with tons of volume each time and not to failure often.

    Try hitting them with 1 drop set or rest pause set at the end of a few workouts per week. Just 1 set that will probably total 30-40 reps. If you are intent on hitting a "biceps" day, which I don't think is necessary but It's up to you, train in the 10-15 range for 8-10 work sets and stay away from muscle failure on this day. That's not to say you are not working hard, just not grinding set after set to failure.

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    @PushAndPull...At first I didn't understand where you were getting that I only did 2-3 sets for back. But I see where I should have worded my last reply differently. What I meant was, after training back and shoulders I do 2-3 sets of bicep work cuz they are already fatigued from the back work. As for my back itself, I do about 12 sets for my back and 8-9 sets for shoulders. Those are total sets between the different lifts.
    I do focus on the big compound movements. But I added the extra arm work cuz my bi's were not growing for nothing!

    I really do appreciate all the advice guys!

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    What does your current routine look like? How long have you been doing this routine?

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    Quote Originally Posted by PushAndPull View Post
    What does your current routine look like? How long have you been doing this routine?
    Back & Shoulders

    Lat Pulldowns-3 sets 8-12 reps
    Bent over row-3 sets 8-12 reps
    Face Pulls-3 sets 8-12 reps
    Hyper extensions-3 sets 8-12 reps
    Overhead DB Press-3 sets 8-12 reps
    Rear Delt Flys-3 sets 8-12 reps
    Side Laterals-3 sets 8-12
    Shrugs-3 sets 8-12 reps
    DB curls-2 sets 8-12 reps
    Preacher Curls-1to2 sets 8-12 reps

    This is the back and shoulder routine I've been doing for 4 weeks.

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    Not a bad routine... Some things I would change.

    Quote Originally Posted by dmike03 View Post
    Back & Shoulders

    Lat Pulldowns-3 sets 8-12 reps
    Add 3 sets of pull downs with the 6th set being a drop set. Use an underhand grip
    Bent over row-3 sets 8-12 reps
    Add 3 sets of another type of row. Hammer strength low row or cable rows
    Face Pulls-3 sets 8-12 reps
    Drop
    Hyper extensions-3 sets 8-12 reps
    Drop
    Overhead DB Press-3 sets 8-12 reps
    Rear Delt Flys-3 sets 8-12 reps
    Side Laterals-3 sets 8-12
    Shrugs-3 sets 8-12 reps
    DB curls-2 sets 8-12 reps
    Drop, add to chest day
    Preacher Curls-1to2 sets 8-12 reps
    Drop, add to chest day
    Add 3 sets of skull crushers and a drop set of tricep pushdowns

    This is the back and shoulder routine I've been doing for 4 weeks.
    Also I would change the ordering of the exercises. You do not have to finish each body part before beginning another. Instead you can prioritize by how difficult each exercise is. So maybe pull downs, shoulder press, and then rows as you first three exercises. These are the big boys of your routine and you need as much energy as possible for them.

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    I agree with pushandpull in that your focus in your training so early on should be on compound movements, focusing most of your energy on the large muscle groups. People always seem to overtrain the smaller muscle groups early on, especially bi's and tri's. Focusing on compound movements at this stage will build a foundation of muscle. Get strong, build tendon strength and gain size right now. Make sure you are eating to gain muscle and put on strength and size. I know guys who NEVER isolate arms who have built gigantic arms simply through compound movements.

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