Need help with my bicep

[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.

 

[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.

 

[Michael D]

Drop sets get my biceps sore.

 

[Michael D]

Also, try some seated incline dumbell curls.

 

[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]

Originally posted by buffed
where do you train OWF??

Results Broadway and Wilmont area.

 

[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.

 

[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!

 

[BlueCorsair]

21's?

 

[JLB001]

ok...ez bar.standing

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

 

[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.

 

[plouffe]

Most Effective Movements... ( IMO )


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

 

[PreMier]

You forgot DB hammer curls Plouffe!

 

[Vieope]

Originally posted by buffed
But its really2 rare that i get sore on my bicep, any advice?

I will do a place for the ppl here to recover from soreness addiction.

 

[Jezziah]

Originally posted by Vieope
I will do a place for the ppl here to recover from soreness addiction.

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...

 

[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.

 

[titans1854]

Originally posted by jaim91
What's a 21?

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

 

[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.