i know all about how it’s hard to develop a strong back as opposed to a well developed chest, and i keep that on my mind every day i work my back. i look at my chest day, which happens to be the day before, and i try to match the volume and intensity, but on opposite exercises (bench and bent row, etc), and it works.
my back is sore. my lats are on fire. but my biceps don’t seem to be responding. my goal is usually to be sore the next three or four days if i really worked my muscles like i should have, but my biceps are never sore. What is up with this? i usually start off with deadlift, then lats, then barbell rows, then maybe rows with dumbells, THEN i blast my bis.
what is up with this? i do the same for my triceps and they are always sore…
in case you’re wondering, i usually do reverse curls then barbell curls. i try to use maximal weight as well.
well everyone says that i am getting bigger. i am in my senior year of high school and went from doing a power based football workout to a strongman/bodybuilding workout style. my chest is 44 but my arms are only 16. my upper thighs are 28 not flexed. are those good measurements? compared to my chest and thighs? we don’t have many bodybuilding gurus in music city, usa.
If you want a muscle to be sore, and that’s really what you are shooting for, do really slow negatives.
For curls, this means lowering the barbell. Concentrate on lowering it from your chest as slooooooooooooooow as you possibly can. Then repeat that until you just can’t do it and maintain a slow speed anymore.
If you want to be sadistic, grab some dumbbells, hop on a low incline bench (like 30 degrees or so), make sure you rest your back and head on the bench and use only your biceps, do the negatives that way.
Your goal shouldn’t be to get sore. They don’t get sore because you do the same thing all the time.
Doing something different may cause them to be sore, it may not. My biceps don’t get sore whether I’m doing heavy compounds, slow negatives, high volmue, etc. They just don’t, I don’t know why, but they are getting stronger and growing, so who cares.
It is almost impossible for me to make my biceps sore too. I think that eventually they just get used to all the abuse from chins, pull-downs and rows; etc…
I disagree when people say that soreness shouldn’t be your goal. My goal is always to be sore the next day. If I am not sore then how do I know I have even hit the muscles I wanted to hard enough for them to grow?
im not a bodybuilder
im a powerlifter
so you and i probably wouldnt get along at all
but i would say that chinups are the way to big bis
id say do chins something like 4x8 or 5x6
whatever moderate rep scheme you like
but moderate enough so that you get volume and can use weight as well
if you work up 4x8 chinups with a 45 pound plate around your waste then you wont have to worry about your biceps not growing
so i would say for you to do chins for at least 4 weeks on your back day and strive to increase weight on them every workout
My biceps never experienced soreness until I realized that I was doing too much volume leading to potential overtraining. I steped back and hit my bi’s with more intensity using heavier weight, less sets, and gave ample rest(3-4days). My biceps along with every muscle in my body is sore after each and every workout because I either increase weight or add reps to my previous workouts adding variety and so far growing steadily. DOMS is also an indication of growth as microdamage was done to the muscle and the repairation of this microdamage is what makes the muscle bigger and stronger.
[quote]FURRY_GIZZARD wrote:
im not a bodybuilder
im a powerlifter
so you and i probably wouldnt get along at all
but i would say that chinups are the way to big bis
id say do chins something like 4x8 or 5x6
whatever moderate rep scheme you like
but moderate enough so that you get volume and can use weight as well
if you work up 4x8 chinups with a 45 pound plate around your waste then you wont have to worry about your biceps not growing
so i would say for you to do chins for at least 4 weeks on your back day and strive to increase weight on them every workout
good luck man
hey mark, thanks for help. and i hate chins. i’m usually too dead after bent rows and pullups to be able to do chins, so that’s why i don’t do them as often as… i … should…
and cathy said, “hey, stud! what’s shakin’ bakin’?”
While I can’t pinpoint why one particular muscle wouldnt be sore (my bis are hardly ever sore either), I will note that 16" arms (providing they’re muscle, and not pudge), especially on a high school student is pretty impressive. I’ve always held that 16" is the measurement at which people look at you and know the difference between:
“He’s in shape” and
“He must work out”.
When I started, my arms were 14". I rememeber the day I hit 16" quite vividly (I thought I was hyoooooooge! -lol)
alright. it’s only the day after my bicep work, and they are sore. i hope they are sore tomorrow too, but yea.
here’s what i did
(the usual)
deadlift power style
225.5
275.5
315.4
365.3
415.1
then i followed it with 52 pullups. not at one time, just worked my way up to that doing sets of five. i don’t know what happenned on my last set of five though, because as you might notice i did seven… i had a burst of energy. this is also where i started the bicep work. i have trouble with them firing during my pullups and i mainly feel it in my lats, so on the first two sets of five i supersetted with 5 chinups. that activated them pretty well but did not inhibit my lat work.
after that i TRIED to do chinups, but it’s kind of hard to follow after all those pullups, so i did negatives.
