buffed

I have been training more than 2 years.. But its really2 rare that i get sore on my bicep, any advice?
heres how i train for my bicep:

(if im training it with back)
Chin-ups 4 sets
One arm dumbell row 4 sets
Close grip pull down (palm facing towards myself) 4 sets
Cable curl 4 sets
Barbell curl 4 sets

(if just bicep)
Concentration curl 4 sets
Barbell curl 4 sets
One arm bicep curl 4 sets

once was fat

You could try some negatives on your current bicep routine on your last three reps for each set or you could do some 21's. Supersets always work for me. Try one diffrent bicep exercise that is new to you.

He who speaks least, think's most.

once was fat

Also I think spotters for arm workouts are way overlooked sometimes. Get a spotter on your next workout and have someone help you get a few forced reps on your last two sets. People always forget about having a spotter for arm work. This would shock your arms like you wouldnt belive.

Do you train at the u of a or somewhere else.

He who speaks least, think's most.

Michael D

Drop sets get my biceps sore.

"Fear profits man nothing."

Michael D

Also, try some seated incline dumbell curls.

"Fear profits man nothing."

buffed

yeah i lift at the u of a... ill prolly get a spotter for my next bicep workout.. and ive never done negatives before on for my bi's.. thx for the advice guys..

buffed

where do you train OWF??

once was fat

Results Broadway and Wilmont area.

He who speaks least, think's most.

jaybol10

If you haven't switched up your bi routine do that first..

Buddy reps always suck for me and burn my out pretty good. Also with buddies you get that competition on...
in case you don't know buddies its as followed

you and partner
up to 12
you do 1 rep pass the barbell off he does 1 rep
then you do 2 then you buddy does 2
you 3 partner 3
all the way up to 12

then if you want to turn animal like you hit 12 and then go in reverse down to 1.

BEST DAMN BY BURN I EVER HAD

Mudge

The only way for mine to get sore is to greatly increase the volume or to bruise them

Since I dont want to add 8 sets of biceps every week to achieve this effect, I think soreness means nothing important in terms of lifting. I used to do 12 sets for biceps every other day on a high volume routine, and being USED to this routine I was not sore.

I worked up as high as 120 pounds for my sets of curls so I was using enough weight and enough volume, so this again tells me, it means jack diddly.

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jaybol10

true we had a entire discussion under "I don't get sore" I posted it because i never did...unless i do something crazy like buddies

buffed

i change quite often to try getting the sore... but it never happens..

JLB001

Try some 21's! Killer!!!!!!!!!!!
I love 'em!

"When you get to the end of your rope, tie a knot in it and hang on."

BlueCorsair

21's?

"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."

- George Washington

JLB001

ok...ez bar.standing

7 down low, 7 high, 7 full range curls=21's

"When you get to the end of your rope, tie a knot in it and hang on."

jaim91

does low mean go from the bar touching your thighs to 90 degress, and then high is 90 degrees to your upper arms?

PreMier

Yes. A spotter is good for these, as to make sure you dont come up to far, or drop too low.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

plouffe

Most Effective Movements... ( IMO )


Straight Bar Curls
Incline Dumbbell Curls
Alt. Dumbbell Curls
Straight Bar Preachers
Dumbbell Preachers

These are my favorite faces : - - -

Personal Bests:

Bench - 235
Deadlift - 315 X 17
Squat - 315 X 11
40 yrd. - 4.65

PreMier

You forgot DB hammer curls Plouffe!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Vieope

FURtherness

Jezziah

I don't have a problem with soreness, its not like I need it. I can stop any time...I just don't want to...

"Now the sneaking serpent walks
In mild humility,
And the just man rages in the wilds
Where lions roam."

-Wiliam Blake

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miamiguns

If the 21's don't work, try static holds at 90 degrees for 4-5 minutes. This works for me. Although I haven't done 21's since my college days, I remember they did the job also and I'd be shocked if they didn't work for you.

jaim91

If it hurts consistantly, maybe you're doing the same thing wrong over and over again...

buffed

just did 21's... and it was awesome...

buffed

hope ill get sore tomorrow... (crossing finger)

jaim91

What's a 21?

CowPimp

You shouldn't worry about getting sore. You should be more worried about seeing size and strength differences. However, I just switched up my bicep routine with some new lifts that I really like. These include incline dumbell curls, barbell drag curls, and spider curls.

The only time it's bad to feel the burn is when you're peeing...

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titans1854

you do 7 half curls (bottom to middle), then another 7 half curls (to top middle), and then 7 full curls.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.

jaim91

And am I supposed to use a weight that i can only do 7 reps with, or something a little lighter that allowed me more reps?

titans1854

lighter weights. probably something that you can do 15 full reps because the half curls are a little easier.

Berserker: Band of ancient Norse warriors, who fought frenzied by intoxicating liquors, and naked, regardless of wounds.