A few months back I switched routines. I was basically switching to nothing but heavy compounds and some plyometric fun. My very first back/bi workout got cut short and I had only about 6 sets done, needless to say, I was pissed, but the next day, sure enough, my bi’s were sore. The change of pace can be all it takes.
[quote]draperdontplay wrote:
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.[/quote]
Actually you get very little Biceps Braci work, during your back workout you are using a pronated grip or neutral grip right? those grips work the brachialis mainly not the biceps YOU mean.
THEN yo go to reverse curls which does the SAME, then you finish with bar curls. I bet your brachialis is fucked, such a small muscle as it is!
You should start with maybe 6 sets of barbell/db curls or scott curls or whatever after your back workout, add some supinated grip work to your back workout, supinated pulldowns/rows.
This should work. if not, switch up your exercise pairings so you work arms on a seperate day.
Joe
[quote]G-men27 wrote:
If you’re goal is to get sore, do drop sets with extremely slow negatives! 60% of the time it Works everytime![/quote]
Is that a quote from Anchorman? I fucking love that film man!!!
Joe
I might be wrong but I am sure I read that the biceps are the fastest muscles to recover with the lower back being the slowest.
[quote]G-men27 wrote:
If you’re goal is to get sore, do drop sets with extremely slow negatives! 60% of the time it Works everytime![/quote]
lol not only a great quote but relatively true, negatives are the part where the most muscle is broken down so doing heavy negatives on any body part occasionally is a good change of pace. i used to the same soreness (or lack thereof) problem in my shoulders i could tri–set and would barely be sore the next day, i eventually threw in some unusual exercises. but everyones right you dont WANT to be sore, it usually doesnt mean supreme growth every time. idk if you already do this or not but when you get to da top of your curls with DBs twist your wrist or supinate and hold. BEST CONTRACTION than any other muscle group that way.
[quote]G-men27 wrote:
If you’re goal is to get sore, do drop sets with extremely slow negatives! 60% of the time it Works everytime![/quote]
PLUS i read on T-Nation… cant remember which article… that eccentrics work fantastic for hypertrophy for biceps of all types… brachii and femoris.
Joe