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  1. #1
    Bruce willis's Avatar
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    help i cant get my biceps soar anymore

    i tried changing the routines, weight differences everything every week, i jsut cant get them soar anymore. i know 5 other people that work in the same gym as me that have the same problem. whats up with this?

  2. #2
    mistab's Avatar
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    Being sore isn't absolutely necessary to gain muscle and size especially with bi's. If your weights and reps keep going up don't worry about not being sore. Focus on adding reps, Weight, or decreasing rest intevals every week.

  3. #3
    damiongage's Avatar
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    shoot some prop in them...i did.....and now they are sore as he11

  4. #4
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    sp9
    sp9 is offline MMA Competition Sentinel
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    I can count on my one hand the number of times my biceps have ever been sore. It's normal for them not to be for me. Has nothing to do with intensity or weight moved.

  5. #5
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    mine never get sore and they have grown a 1/2" recently

  6. #6
    test is best's Avatar
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    Quote Originally Posted by damiongage
    shoot some prop in them...i did.....and now they are sore as he11
    lol!

  7. #7
    crazle43764's Avatar
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    i feel ur pain...i feel as if i dont get em sore they wont grow but like some of you said being sore doesnt necessarily mean growth especially for biceps mine have grown very well over the years and they have only been really sore a couple times

  8. #8
    decadbal's Avatar
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    mine are never sore, what you wanna feel after the workout is a super pump bro... and bruce willis is gay... not a rolemodel...LOL

  9. #9
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    when I hit a plateau on my bi's a guy at the gym had me doing close grip preacher curls with an e-z bar, get a spotter and go heavy and until failure, then have him help u up with the weight and try and let it down as slow as u can for a couple of reps...

  10. #10
    sore24/7's Avatar
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    I only get soar again if i go on a crazy high rep routine ,just to stir crap up a bit. Like 20 plus reps for 15 sets. That i do like once a month. Just to freak my muscle out.

  11. #11
    Spoon's Avatar
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    not being sore is not indicative of non-growth. i get great gains even though i am not sore.

  12. #12
    Bruce willis's Avatar
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    but in other body parts liek the chest whcih i get soar all the time, it still means its growing through proper nutrition and rest right?

  13. #13
    Gear's Avatar
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    Just coz they are not sore it dont neceserely mean that you are not getting results. As a matter of fact I think that its quite hard to get bicepts sore all the time

  14. #14
    Gear's Avatar
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    And I also think that the pain comes from the shock. So whatever you are doing, do it harder and for longer next time. And once you conquer that then do the same thing. Muscles get sore from the shock.

  15. #15
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  16. #16
    se11 is offline Associate Member
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    add weight mabye?

  17. #17
    Jack87's Avatar
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    LMAO!!!

    Ain't that the truth... Prop in the Bis will make em sore for a few days...

    Quote Originally Posted by damiongage
    shoot some prop in them...i did.....and now they are sore as he11

  18. #18
    Jack87's Avatar
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    I hate when I lift and a muscle isn't sore the next day...
    Could be a few things, like your intensity wasn't there,
    you didn't contract the muscle hard enough, not enuf
    weight, to much weight with bad form... you name it...

    Muscles you use everyday like Bis, Calves for example
    are use to adapting much quicker and have denser
    muscle fibers...

    Try dropsets and also with Bis try cutting down your
    rest between sets, hit the next set when they are still
    burning... Also remember with Bis you need to push past
    the pain zone, so when they start burning your set is
    just getting started...

    Also try to include some form of Preacher curl where you
    get maximum stretch and contraction and can use strict
    form to hit your Bis more directly...

    I like starting with either standing DB curls or barbell curls
    for 4 sets of 8-10 reps and then the last set is a drop set
    going down the rack, so the 4th set is more like 3-4 mini
    sets in one... then I go on to the preacher curl or some
    other exercise where my form is as strict as possible...

  19. #19
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    Working arms to a bloody mess

    If you got the heart to really subject your arms to some brutal training - try an EDT type method. Never have I experienced such a great pump, and soreness days later, in my arms then what I get using this method. Even doing Holisitc-type training pails in comparison...

    Here is how I apply the Charles Stanley method every other arm day - or every third... it leaves you feeling like someone beat you with a bat from your upper arms down to your forearms... so don't do it too often - dependent on your training level...

    You want to keep the reps at about 10-15 - so adjust the load as you go. But the first 5 minutes of each should be relatively easy.

    Superset 1, 20 minutes (not 10... not 15 - 20 mikes!)
    [A-1] Standing Barbell Curls
    [A-2] Rope Tricep Extensions

    Rest 10 minutes - or once the swelling goes down... then...

    Superset 2, another 20 minutes
    [B-1] Tricep Cambered Extensions
    [B-2] Reverse Grip Cambered Curls

    If someone asks you to work in while you are dripping with sweat going from one station to the next - knock his ass on the floor! People ask me. "How many sets you have left?" My response is something like, "... about 10 more mikes brah!" Then they leave you alone... if they pursue, "Can I work in?" Then I say, "If you can keep up!" And then you trample over them!

  20. #20
    Jack87's Avatar
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    Sounds like a condensed version of the arm blitz...
    Not sure if you know what I'm talking about, but
    was a training routine published in MuscleMag back
    in the early 90's or somewhere around there...

    Basically was a all day workout with 2-3 supersets
    every 30mins all day long, like 8 hours or so with
    supersets just like you laid out... I tried it a few times
    main thing it did was stretch the fascia tissue around
    your guns to allow new growth to occur after you
    were done being sore for about 3-4 days...lol

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