cant seem to get bi's sore

[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!

[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.

[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.