I really want to know what is wrong with my body or if I have a gift. No matter what exercise I do, 21’s, barbell curls, whatever, my biceps will never be sore. Yes, they do get tired later in the day but the next day I could feel like I could lift just what I lifted yesterday.
I am doing almost 30 bicep sets on my arm workout days just to get them tired.
Any tips?
Don’t judge the effectiveness of your workouts solely on the basis of how sore you get.
Same with me for triceps.
Partials, drop sets of 3, extended sets, maxes. Nothing. At one point I couldn’t do 3 push ups, nothing the next day.
And recovery is very fast too.
check USCTrojan’s Physique Clinic. I’m still doing his original workout routine which has a lot of rest/pause work. I’ve never gotten a bicep pump like this before. I suspect that I wasn’t working hard enough before, even though I thought I was. It is difficult to do the second set because my arms are so pumped i can barely bend them. hope this helps
Do you have a link to that workout routine?
Why make them tired… why dont… you know, go heavier?
And heavier?
[quote]irongutted wrote:
Why make them tired… why dont… you know, go heavier?
And heavier?[/quote]
good plan
Are they getting bigger? If yes then who cares about soreness. If no then re evaluate what you are doing lifting(and probably eating) wise.
I have the same problem with every muslce group except chest and delts and it is very mild.
What does than means?
[quote]grande5 wrote:
I have the same problem with every muslce group except chest and delts and it is very mild.
What does than means?
[/quote]
It means that you are working the muscle so often that it doesnt get as sore.
Try taking 2 weeks off back and biceps, then hit 10x10 curls, if they will be sore.
my biceps were never sore when i was overtraining them. now that ive gotten smarter, hitting them about twice a week for 10 sets on average they’re sore the day after. 30 sets is way too much volume, i dont even hit 30 sets for a major muscle group like legs or chest in any given workout let alone biceps. Tone down the volume up the weight, go to failure on some sets and you will be sore. If you are making good progress disregard my post.
My biceps were never getting sore for awhile, but I read about this pretty crazy workout for biceps. Grab a barbell (not in a squat rack) do 10 reps of the very inner grip, then superset it with the middle grip with another 10 reps, and lastly (superset) out grip with a 10 grueling reps. Should need a spotter for the last out grip, if not go heavier. After 3 sets of that (total of 90 reps), I do 12-15 reps of hammer curls 3 sets. Then finally I finish off with 3 sets of preacher curls 10 reps each. I do that routine once a week.
Was sore for 2 days afterwards.
Another fun one is competition curls, find someone who is equally as strong as you; you do one perfect form slow rep and hand it to them, let them do one perfect form slow rep, and keep on repeating that (without letting the bar touch the ground) until someone gives up. Can get pretty intense if you are a sore loser.
Try incline bench dumbell curls and reverse curls the different leverages these provide when compared to regular curls and gotten many an arm routine (including my own) out of the gutter. Trying mixing in some lower rep ranges with heavier shit as well.
Do ‘Keep your chin up’ level 3 routine. Tell me you aren’t sore after that, boy!
would be useful to have more info about your workout than just sets. if your doing 30 sets, sounds like a lot of volume, how many reps. maybe because you do so much bicep work your body is so used to it, it becomes like walking, normal.
therefore never gets sore,just tired. try upping the weight so much that you can only do 5 reps max per set, very strict form, maybe incline dumbell curls superanuated both hands together (difficult to cheat).
remember you don’t have to get the doms every workout to make gains anyway.
[quote]forevernade wrote:
Do ‘Keep your chin up’ level 3 routine. Tell me you aren’t sore after that, boy![/quote]
Good call!
Seriously…Why does everyone want to be sore?
Focus on the eccentric motion too.
[quote]ddinante wrote:
Seriously…Why does everyone want to be sore?[/quote]
Because they think it is directly correlated with progress, which is misleading at the very least.
[quote]undeadlift wrote:
ddinante wrote:
Seriously…Why does everyone want to be sore?
Because they think it is directly correlated with progress, which is misleading at the very least.[/quote]
so true, been there. seems so unecessary now.