cant seem to get bi's sore

[toneloc85]

most of the time when i do arms my bis dont seem to get sore the day after. was wondering if i should up my volume of bi training? my current bi routine is
2 straight bar warm ups
3 working sets of about 8 reps (straight bar)
4 working sets of alternate db curls about 12 per arm
3 sets on the hammer strength preach. drop sets on each

[Reed]

Either move up the volume or I think supersets would be my suggestion

[toneloc85]

thanks man. so 13 or so working sets wouldnt cause me to overtrain?

[Reed]

I've done 16 working sets and I don't believe I was overtraing. Just keep your back and bi day separate and well apart from each other

[toneloc85]

sounds good man ill give it a try next week. also being natural wont effect that will it?

[Jakspro]

I had the same problem. Supersets work, but also I just upped the weight considerably. Do a long ass warm-up set, get your arms loose, and then STACK the weight. You won't be able to do more than 12-14 working sets, at reps 8-10. Make sure you contract the muscle HARD at peaks.

[toneloc85]

thanks man any comment on it being too much for someone who isnt on anything?

[imsmall]

just because they are not sore does not mean that you didnt give them a good work out my bi almost never hurt but they keep growing

[Reed]

just because they are not sore does not mean that you didnt give them a good work out my bi almost never hurt but they keep growing

This is true.

[toneloc85]

great kinda the answer i was looking for as my arms do grow. just seeing maybe they werent growing to the potential they could if i could get them all sore.

[EatLiftGrow]

I rarely get sore either bro. Some people just react differently.

[Dicknang]

I've done 16 working sets and I don't believe I was overtraing. Just keep your back and bi day separate and well apart from each other

I have had great success recently by training biceps after back. My biceps get pre-fatigued by pulldowns, rows etc for back. Then I need only do about 10 sets for biceps and they are toast. Serioudly, my biceps had not grown in about a year, but since doing this for the last two months, they have grown half and inch.
I am also currently applying this concept to chest/triceps with great success.

[pump.joe]

Mine are usually the sorest after I use supinating moves and squeeze real hard for a count or two on each rep.

[Reed]

I have had great success recently by training biceps after back. My biceps get pre-fatigued by pulldowns, rows etc for back. Then I need only do about 10 sets for biceps and they are toast. Serioudly, my biceps had not grown in about a year, but since doing this for the last two months, they have grown half and inch.
I am also currently applying this concept to chest/triceps with great success.

To each his own my friend. You have to be constantly switching it up. For several weeks do the pre-fatigued, then maybe try a routine that has your back on day 2 and then your arms on day 5 so you can really focus on getting your biceps stronger on exercises like preacher curl, db curls, bb curl, etc. Glad your having success!

[Ronnie Rowland]

In general, it's the strongest muscle groups that tend to not get as sore as the weaker ones. But, that's not always the case either!

Don't judge progress on muscle soreness per se. I would suggest you try training the biceps with the back when training them twice a week and keep the bi's separate from back workouts when training them once a week. This has worked extremely well for many of my clients!

[Jakspro]

To each his own my friend. You have to be constantly switching it up. For several weeks do the pre-fatigued, then maybe try a routine that has your back on day 2 and then your arms on day 5 so you can really focus on getting your biceps stronger on exercises like preacher curl, db curls, bb curl, etc. Glad your having success!

I prefer this method. Also, after your working out your back and Bi's are pre-fatigued I'll do 1 set heavy heavy. Keeping reps 8 and below. This keeps me progressing on my lifts, and I keep getting stronger.

And about being natural, I'm natty, just listen to your body and diet properly.

[GT2]

For me, that's too many sets. 6 heavy sets is all I need, and my biceps are battered the next day. Experiment with high/low volume training.

[toneloc85]

In general, it's the strongest muscle groups that tend to not get as sore as the weaker ones. But, that's not always the case either!

Don't judge progress on muscle soreness per se. I would suggest you try training the biceps with the back when training them twice a week and keep the bi's separate from back workouts when training them once a week. This has worked extremely well for many of my clients!

hey ronnie this is exactly how i cycle my workout splits about every 4 to 6 weeks . works for me. so ill just keep working the guns. i put some pics up in the new male members if anyone gets a chance let me know what you think?

[jethro1]

Make sure u get a good stretch on the negative, most people at the gym have no clue on proper form. They just bounce the weight and do about 1/2 of the rom. Try throwing in some cable movements, controlled negatives, pausing and holding, drop sets, etc.

[stpete]

^^^this is true. I love cable and/or 21's at the end of my work out. Drop sets kill too.

[Jakspro]

Good call on the controlled negatives. And remember to contract substantially at the peak.

[DesiBoy]

Superset bi's and tri's once and awhile with 30 sec brake inbetween. This works awsome for me.

[AdamGH]

Your muscles become accustomed to your routine. That why it is advisable to change it up every 4-6 weeks. You will feel sore again when you change it up.

[toneloc85]

apprecitate all the help. never tried supersetting bi/tri might give that a shot.

[Jakspro]

Your muscles become accustomed to your routine. That why it is advisable to change it up every 4-6 weeks. You will feel sore again when you change it up.

True that.

Also, the propensity for fatigue increases throughout the workout sequence, thus your workload on lifts are substantially reduced on your last few sets.

A simple re-order of your workout sequence should facilitate growth, due to the increase of workload on those lifts that were previously at the end of your workouts. For example, you have 4 exercises for Bi's in sequence A, B, C, D. Simply with a reorder of exercises (D, C, B, A) you should get soar again, even without changing exercises per se.

I do this every 3-4 weeks. Then after a complete cycle I'll start to add different exercises. However, I always keep core exercises (squats, deads) toward the beginning of my workouts - personal preference.